Tuesday 12.26.17

7 rounds of:

Every minute on the minute complete:

Minute 1-20 Russian KB Swings
Minute 2-17 Wall Balls (20/14)
Minute 3-14 Push Presses (115/80)

1) 3 x 4 Front Squats + 8 Back Squats (across)

-Holiday Schedule

-There will be NO CrossFit Kids during the week of Christmas
-Teens will be regular schedule
-Monday, January 1st-Closed

“The idle man does not know what it is to enjoy rest, for he has not earned it.”~John Lubbock

Monday 12.25.17

Merry Christmas!!!

In those days Caesar Augustus issued a decree that a census should be taken of the entire Roman world. (This was the first census that took place while Quirinius was governor of Syria.) And everyone went to their own town to register.  So Joseph also went up from the town of Nazareth in Galilee to Judea, to Bethlehem the town of David, because he belonged to the house and line of David.  He went there to register with Mary, who was pledged to be married to him and was expecting a child.  While they were there, the time came for the baby to be born, and she gave birth to her firstborn, a son.  She wrapped him in cloths and placed him in a manger, because there was no guest room available for them.  And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified.  But the angel said to them, “Do not be afraid.  I bring you good news that will cause great joy for all the people.  Today in the town of David a Savior has been born to you; he is the Messiah, the Lord.  This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.”  Suddenly a great company of the heavenly host appeared with the angel, praising God and saying,“Glory to God in the highest heaven, and on earth peace to those on whom his favor rests.”  When the angels had left them and gone into heaven, the shepherds said to one another, “Let’s go to Bethlehem and see this thing that has happened, which the Lord has told us about.”  So they hurried off and found Mary and Joseph, and the baby, who was lying in the manger.  When they had seen him, they spread the word concerning what had been told them about this child, and all who heard it were amazed at what the shepherds said to them.  But Mary treasured up all these things and pondered them in her heart. The shepherds returned, glorifying and praising God for all the things they had heard and seen, which were just as they had been told.~Luke 2:1-20

Sunday 12.24.17

Rest Day

Saturday 12.23.17

Teams of 2 complete the following:

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean (135/95)
2 Power Cleans (135/95)
3 Power Cleans (135/95)
4 Power Cleans (135/95)
5 Power Cleans (135/95)
Rest 1 minute…

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean (155/105)
2 Power Cleans (155/105)
3 Power Cleans (155/105)
Rest 1 minute…

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean (185/125)

Rx’d + (185/125…225/155…255/170)

Compare to HERE

1) Every minute on the minute for 12 minutes complete:

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

-Holiday Schedule

-Monday, December 25th-Closed
-There will be NO CrossFit Kids during the week of Christmas
-Teens will be regular schedule
-Monday, January 1st-Closed

-The apparel order will arrive at the gym today.  We will organize orders and post a convenient time to pick up to comments.  We will do the best we can to get all apparel to you by Christmas Eve. 

And behold, an angel of the Lord stood before them, and the glory of the Lord shone around them, and they were greatly afraid.  Then the angel said to them, “Do not be afraid, for behold, I bring you good tidings of great joy which will be to all people.  For there is born to you this day in the city of David a Savior, who is Christ the Lord.  And this will be the sign to you: You will find a Babe wrapped in swaddling cloths, lying in a manger.~Luke 2:9-12

Friday 12.22.17

Complete each of the following with a 4 minute running clock:

400 M Run
Row for Max Cals in the time remaining
Rest 1 minute…

400 M Run
Max Handstand Push Ups in the time remaining
Rest 1 minute…

400 M Run
Max Rope Climbs in the time remaining
Rest 1 minute…

400 M Run
Max Power Snatches (115/80) in the time remaining

“A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort.”~Herm Albright

Thursday 12.21.17

For time:

Run 1 mile (MHS Loop reverse)
30 Back Squats (bodyweight/.75 bodyweight)
30 Burpees

Compare to HERE

1) 5 x 12 KB Box Step Ups (6 each)

“The principle is competing against yourself.  It’s about self-improvement, about being better than you were the day before.”~Steve Young

Wednesday 12.20.17

As many rounds and reps as possible in 11 minutes of:

100 Double Unders
20 Bench Press reps (bodyweight/.75 bodyweight)
40 DB One Arm Snatches (70/50 alternating)
20 Bench Press reps (bodyweight/.75 bodyweight)

1) 3 rounds not for time of:

12 Single Arm Landmine Rows (each)
20 Banded Tricep Extensions

-Holiday Schedule

-Monday, December 25th-Closed
-There will be NO CrossFit Kids during the week of Christmas
-Teens will be regular schedule
-Monday, January 1st-Closed

“Everybody ought to do at least two things each day that he hates to do, just for practice.”~William James

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