Tuesday 11.13.18

7 minutes to complete the following:

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

DB One Arm Snatches (70/50 alternating)
Burpees

Post times if you complete the cycle within 7 minutes.  The workout stops at 7 minutes…if you do not complete the cycle, post rounds completed to comments. 

1) 4 rounds not for time of:

-60′ Sled Pull
-60′ Reverse Sled Pull
-60′ KB Front Rack Lunge Walk

“Live your life in couplets and triplets.  Go heavy at least once a week. Every now and then go long.  Eat real food. Work hard. Rest when you need to. Laugh a lot.  Get out of the gym. Shut your phone off. Enjoy life.”~Pat Sherwood

Monday 11.12.18

“Adam Brown”

2 rounds for time of:

24 Deadlifts (295/200)
24 Box Jumps (24/20)
24 Wall Balls (20/14)
24 Bench Press reps (195/135)
24 Box Jumps (24/20)
24 Wall Balls (20/14)
24 Power Cleans (145/100)

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

Compare to HERE

As we workout today, we remember that so many have lost their lives fighting for our freedom and we should never take that for granted.  And…just as our freedom here has been bought with a price, our spiritual freedom as believers was bought with Jesus Christ’s blood. We have so much to be thankful for; today we honor our military veterans and current service members that are still fighting for our freedom.  

The U.S. President Woodrow Wilson first proclaimed an Armistice Day for November 11, 1919. In proclaiming the holiday, he said:

“To us in America, the reflections of Armistice Day will be filled with lots of pride in the heroism of those who died in the country’s service and with gratitude for the victory, both because of the thing from which it has freed us and because of the opportunity it has given America to show her sympathy with peace and justice in the councils of the nations.”

Sunday 11.11.18

Rest Day

Saturday 11.10.18

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

7 Front Squats (135/95)
14 True Push Ups
7 Pull Ups

Compare to HERE

1) Every minute on the minute for 14 minutes complete:

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

“Hope is both biologically and psychologically vital.”~Billy Graham

Friday 11.9.18

“Deck of Cards”

Diamonds-200 M Run
Spades-Handstand Push Ups
Hearts-KB Swings (53/35)
Clubs-D-Ball Cleans (over shoulder)

Jokers- 1000 M Row 

Each team of two athletes will receive one complete deck of playing cards for time.  Each player will draw a card and perform the card number and the suit exercise and then draw another card.  This will continue until the deck is completed.  Complete one 200 M Run for every diamond drawn. Face cards are worth 10 and Aces are worth 11.

Signs you may be a CrossFitter:

20. If when you meet a woman named Grace, Helen, or Elizabeth you cringe.
19. Half of your laundry has chalk dust on it.

18. The first thing you do when planning a trip, is check the gym schedule of wherever it is your going.
17. You have lashes on your body from trying to do double-unders.
16. You talk about being “broke down” and your fellow CrossFitters know your car is fine.
15.You hook grip everything. Must.Lift.All.The.Things
14.You cook meals ahead of time – this has equally to do with the fact you are eating healthy as it does that you simply have zero time to cook between your work schedule and your gym time.
13. Your hands are a mess. You catch yourself picking at calluses during work meetings.
12. You own multiple shoes that you wear based on the WOD. Running shoes, rope climbing shoes, weightlifting shoes, double under shoes, etc.
11. You don’t want to stay out too late on Friday night because “Hey, I still have a WOD to do on Saturday morning.”
10. You are fluent in acronyms. Today your WOD was 3RFT of 15 OHS, 12 HSPU, and 9 GHD.
9. You never cherry pick workouts because you know you are going no matter what it is.
8. You have demonstrated proper burpee form to your co-workers, more than once. They may not know your name, but they know you CrossFit.
7. You overuse the word “beast”.
6. Subconsciously, you make a WOD out of any mundane task. “Grocery shopping for time anyone?”
5. You have a picture somewhere in your social media accounts of you doing a handstand or pistol. Bonus points: That handstand or pistol is being performed at a landmark of some sort, outdoors.
4. Squats. Squats are always the answer.
3. Refresh is your favorite button after 9pm.
2. You consider other CrossFitter’s family.
1. Gym is life.

Thursday 11.8.18

6 rounds for time of:

15 Box Jump On and Overs (24/20)
12 Power Cleans (95/65)
9 Toes to Bar

1) 4 rounds not for time of:

16 One Arm Kneeling KB Shoulder Presses (8 each)
Max reps Strict Supine Bar Rows

Schedule:
Saturday, November 10th Hunter’s Barbell class will run from 8-9 AM

Be still, and know that I am God.~Psalms 46:10

Wednesday 11.7.18

For time:

Run 400 M
40 Wall Balls (20/14)
Run 600 M
30 Wall Balls (20/14)
Run 800 M
20 Wall Balls (20/14)

1) 3 rounds not for time of: 

16 Cossack Squats (8 each side)
30 second Sorenson Hold
100 M Farmer’s Carry (AHAP)

“Do less better.”

CrossFit Resources

Nutrition

CrossFit Journal: The Performance-Based Lifestyle Resource

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