Monday 4.3.17

“The Chief”

5 rounds of:

As many rounds and reps as possible in 3 minutes of:

3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
Rest 1 minute

Compare to HERE

1) Back Squat (7 rep max)

Compare and add load to HERE


-There will be no CrossFit Kids or Teens next week during Cherokee County schools spring break.

“There is something in every person’s character that cannot be broken…the bony structure of his character.”~George Lichtenberg

Sunday 4.2.17

Rest Day

Saturday 4.1.17

As many rounds and reps as possible in 9 minutes of the following rep scheme:

2-4-6-8-10 and so forth of:

Front Squat (155/105)
Handstand Push Ups

Rx’d + (185/125)

Compare to HERE

1) Every minute on the minute for 12 minutes:

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

“I have great faith in fools…self-confidence, my friends call it.~Edgar Allan Poe

Friday 3.31.17

Teams of 3 complete:

As many rounds and reps as possible in 20 minutes of:

100 Double Unders
50 Push Jerks (155/105)
50 Chest to Bar Pull Ups

Two partners work while one partner rows 300 M.  Reps may be partitioned any way by the two working partners.  Only one partner may be working at a time to accomplish reps.

“When the team workouts are well constructed the physiological effect is equal to the individual workouts, but the magic created by the dynamics of teamwork and competition has no equivalent in the solo effort.”~Greg Glassman

Thursday 3.30.17

7 minutes to complete the following:

10-9-8-7-6-5-4-3-2-1 reps of:

Power Snatches (115/80)

1) Deadlift 4 x 5 (across)

2) 3 x 20 Banded Good Mornings

“The hardest thing to learn in life is which bridge to cross and which to burn.”~David Russell

Wednesday 3.29.17

3 rounds for time of:

600 M Hill Run
27 Wall Balls (20/14)
14 Box Jump on and Overs (24/20)

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

“We live in a very tense society.  We are pulled apart… and we all need to learn how to pull ourselves together….I think that at least part of the answer lies in solitude.”~Helen Hayes

Tuesday 3.28.17

Complete the following:

As many rounds and reps as possible in 9 minutes of:

6 Bench Press reps
12 Russian KB Swings

Rest 3 minutes…

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

1 Rope Climb
10 True Push Ups

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat.  Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch.  Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, paralettes, flips, splits, and holds.  Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.  Routine is the enemy. Keep workouts short and intense.  Regularly learn and play new sports.”

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource