Tuesday 9.17.18

Complete the following with an 8 minute running clock: 

100 Wall Balls (20/14)
Max reps Power Snatches in time remaining (135/95)

1) Front Squat (work to a heavy set of 3)

2) 3 rounds not for time of:

16 KB Side Lunges (8 each leg)
15 Banded Good Mornings
10 Single Leg Eccentric Squats (5 each leg)

Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable- if anything is excellent or praiseworthy- think about such things.~Philippians 4:8

Monday 9.17.18

As many rounds and reps as possible in 14 minutes of:

100 M Run
24 Double Unders
12 KB Swings (53/35)
12 Box Jump On and Overs (24/20)

1) Deadlift (work to a heavy 5)…then
    3×5 @80%

2) Teams of two complete the following:

50-40-30-20-10 Ab Mat Sit Ups
While partner 1 is doing 50 abmat sit ups, partner 2 is holding the plank position. When partner 1 finishes 50 reps, then partner 2 will complete 50 ab mat sit ups while partner 2 holds the plank…and so on.

“Constant complaint is the poorest sort of pay for all the comforts we enjoy.”~Benjamin Franklin

Sunday 9.16.18

Rest Day

Saturday 9.15.18

Complete the following:

4 Rounds of:

Row 500 M
Max Bench Press reps (bodyweight/.75 bodyweight) 

Rest 2 minutes between rounds

Post row time for each round and reps to comments

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

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

-CrossFit Kids (ages 4-7) will move to Wednesday’s at 4:30PM beginning September 19th. 
-There will be no Barbell class on September 22nd in order to host the Jump Rope clinic.  If you plan to attend the Jump Rope clinic please see the signup sheet on the whiteboard.  

“Every arena of life intersects with what’s going on in our hearts. Everything passes through on its way to wherever it’s going. Everything.”~Andy Stanley 

Friday 9.14.18

“Deck of Cards”

Diamonds- 200 M Run
Spades- True Push Ups
Hearts- KB Swings
Clubs- Burpees

Jokers-800 M Run (MMS) or 1000 M Row

Each team of two athletes will receive on 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.   Face cards are worth 10 and Aces are worth 11.

“Blessed are the flexible, for they shall not get bent out of shape.”~Anonymous

Thursday 9.13.18

20-15-10 reps for time of:

Overhead Squats (95/65)
Toes to Bar

1) Back Squat 10-5-10-5-10

2) 3 rounds not for time of:

15 Hip Extensions
10 Bulgarian Split Squats

Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.~Ephesians 4:29

Wednesday 9.12.18

Complete the following:

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

Hang Power Clean and Jerks (115/80)
-Must complete 10 Ab Mat Sit Ups after each set

Rx’d + (135/95)

1) 4 rounds not for time of:

5 Strict Presses (from the rack)
20 Landmine Twists
12 Single Arm Landmine Rows (each)

“Love and life belongs to great risks.”~Chuck Palahniuk

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