Saturday 2.4.17

“Tabata These”

DB Push Presses (45/30)
Row (cals)
Plank Ups
Chest to Bar Pull Ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

1) Every minute on the minute for 12 minutes:

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

“Nature does not hurry, yet everything is accomplished.”~Lao Tzu

Friday 2.3.17

As many rounds and reps as possible in 15 minutes of:

40 Box Jumps (24/20)
30 Snatches (75/45)
30 Box Jumps (24/20)
30 Snatches (135/75)
20 Box Jumps (24/20)
30 Snatches (165/100)
10 Box Jumps (24/20)
As many reps as possible in time remaining of Snatches (210/120)

Compare to HERE

“Perseverance is not a long race; it is many short races one after another.”~Walter Elliott

Thursday 2.2.17

For time:

50 Wall Balls (20/14)
20 Toes to Bar
800 M Run (MMS)
20 Toes to Bar
50 Wall Balls (20/14)

“Duty is what one expects from others.”~Oscar Wilde

Wednesday 2.1.17

As many rounds and reps as possible in 10 minutes of:

5 Deadlifts (225/155)
15 Push Ups
30 Double Unders

1) 4 rounds of:

Every 3 minutes complete:
Max reps Bench Press (bodyweight/.75 bodyweight)

And whatever you do, do it heartily, as to the Lord and not to men, knowing that from the Lord you will receive the reward of the inheritance; for you serve the Lord Christ.~Collosians 3:23-24

Tuesday 1.31.17

“Helen”

3 rounds for time of:

400 M Run
21 KB Swings (53/35)
12 Pull Ups

Compare to HERE

1) 4 rounds of:

Minute 1-25 Ab Mat Sit Ups
Minute 2-2/3 Rope Climbs
Minute 3-45 second Plank Hold

“If I do my full duty, the rest will take care of itself.”~General George S. Patton

Monday 1.30.17

21-15-9 reps for time of:

Power Clean and Jerks (135/95)
Burpees
Complete 50 Air Squats at the completion of each round

Compare to HERE

1) Back Squat (work to heavy 3)

2) 4 rounds not for time of:

16 Weighted Box Step Ups (each)
Rest as needed between sets

“Experience is what you got by not having it when you need it.”

Sunday 1.29.17

Rest Day

CrossFit Resources

Nutrition

CrossFit Journal: The Performance-Based Lifestyle Resource

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