Saturday 9.9.17

As many rounds and reps as possible in 12 minutes of:

5 Back Squats (225/155)
3 Tire Flips
1 Rope Climb

1) 5 rounds not for time of:

Zercher Walk 60 feet (30 each way)

2) Every minute on the minute for 10 minutes:

Even minutes-“Goat 1”
Odd minutes-“Goat 2”

“Act as if what you do makes a difference. It does.”~William James

Friday 9.8.17

Complete the following:

As many rounds and reps as possible in 8 minutes of:

10 Bench Press Reps (135/95)
25 Double Unders

Rest 2 minutes…

 As many rounds and reps as possible in 7 minutes of :

12 Russian KB Swings
12 Push Ups (deload)

“Life takes on meaning when you become motivated, set goals and charge after them in an unstoppable manner.”~Les Brown

Thursday 9.7.17

For time:

1200 M Run (2 x 600)
21-15-9 reps of:
Deadlifts (225/155)
Toes to Bar
600 M Run

1) Tabata 6 x 20 x 10

Ab Mat Sit Ups
Weighted Ab Twists
Plank Hold

“Courage doesn’t always roar.  Sometimes courage is the little voice at the end of the day that says I’ll try again tomorrow.”~Mary Anne Radmacher

Wednesday 9.6.17

Teams of 2 complete:

As many rounds and reps as possible in 17 minutes of:

40 Burpees
30 Power Snatches (115/80)
20 Muscle Ups

Reps may be partitioned any way.  Only one person working at a time.

Rx’d + Squat Snatches (135/95)

No discipline seems pleasant at the time, but painful.  Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.  Therefore, strengthen your feeble arms and weak knees. “Make level paths for your feet,” so that the lame may not be disabled, but rather healed.~Hebrews 12:11-13

Tuesday 9.5.17

“Fight Gone Bad”

3 rounds for max reps in 1 minute each of:

Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20)
Push Presses (75/55)
Row (Cals)

Rest 1 minute between rounds

In “Fight Gone Bad” you move from each of five stations after max reps in 1 minute. The clock does not reset or stop between exercises.

Compare to HERE

“Where hope would otherwise become hopelessness, it becomes faith.”~Robert Brault

Monday 9.4.17

Complete the following each for time of:

Starting at 0:00 minutes:

800 M Run (MMS)
40 Wall Balls (20/14)

Starting at 10:00 minutes:

“Annie”

50-40-30-20-10 reps of:

Double Unders
Ab Mat Sit Ups

Starting at 20:00 minutes:

30 Power Clean and Jerks (135/95)

Rx’d + (185/125)

Labor Day Schedule:

-6:00am
-8:15am
-10:00am
There will be no afternoon classes on today.

“Take rest; a field that has rested gives a bountiful crop.”~Ovid

Sunday 9.3.17

Rest Day

CrossFit Resources

Nutrition

CrossFit Journal: The Performance-Based Lifestyle Resource

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