Tuesday 1.22.19

Complete the following for time of: 

40 DB One Arm Snatches (alternating…50/35)
20 Burpee Box Jumps (24/20)
50 Double Unders
30 DB One Arm Snatches
15 Burpee Box Jumps
50 Double Unders
20 DB One Arm Snactches
10 Burpee Box Jumps
50 Double Unders
10 DB One Arm Snatches
5 Burpee Box Jumps
50 Double Unders

Rx’d + (70/50)

1) Bench Press 10-7-10-7-10 
-Complete 8 barbell rows between sets

“It’s amazing the number of great people in my life that I wouldn’t have met if it wasn’t for CrossFit.”

Monday 1.21.19

Complete as many rounds and reps in 20 minutes of:

5 Power Cleans (145/100)
10 Toes to Bars
15 Wall Balls (20/14)

Compare to HERE

1) Back Squat 10-10-10
(Complete a 3 second pause on 1st rep of each set)

“Reading about nature is fine, but if a person walks in the woods and listens carefully, he can learn more than what is in books, for they speak with the voice of God.”~George Washington Carver

Sunday 1.20.19

Rest Day

Saturday 1.19.19

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

3 Burpees
6 Deadlifts (185/125)
9 Box Jumps (24/20)

1) Devote 12 minutes to ONE skill

“I don’t like either the word [hike] or the thing. People ought to saunter in the mountains – not ‘hike!’ Do you know the origin of that word saunter? It’s a beautiful word. Away back in the middle ages people used to go on pilgrimages to the Holy Land, and when people in the villages through which they passed asked where they were going they would reply, ‘A la sainte terre’, ‘To the Holy Land.’ And so they became known as sainte-terre-ers or saunterers. Now these mountains are our Holy Land, and we ought to saunter through them reverently, not ‘hike’ through them.”~John Muir

Friday 1.18.19

Teams of 2 complete as many rounds and reps as possible in 5 minutes each alternating between each partner of:

60′ Forward Sled Pulls (switch every 60′)
D-Ball Cleans 
True Push Ups
Hand Walk 40 feet (switch every 40 feet)
Row Max Meters (switch every 200/150)

Rest 1 minute between movements.

-Schedule: There will be no barbell class this Saturday, January 19th.  We will resume Hunter’s barbell class on January 26th. 

“For good or ill, your conversation is your advertisement. Every time you open your mouth you let men look into your mind.”~Bruce Barton

Thursday 1.17.19

Complete the following for time of:

Russian KB Swings (70/53)

Ab Mat Sit-ups
Double Unders

-The workout begins with 25 Russian KB Swings/50 Ab Mat Sit Ups/50 Double Unders, then 20 Russian KB Swings/40 Ab Mat Sit Ups/40 Double Unders….and so on.

-Sub for DU’s will be 2x’s single rope jumps 

1) Devote 20 minutes to mobility work

Schedule: There will not be a barbell class on Saturday, January 19th.  We will resume Hunter’s barbell class on January 26th. 

“All human beings should be able and willing to perform basic maintenance on themselves.”~Kelly Starrett

Wednesday 1.16.19

5 rounds for time of:

3 Rope Climbs
10 Toes to Bar
21 KB Single Arm Overhead Walking Lunges (53/35)
300 M Run

1) 4 rounds not for time of: 

8 Shoulder Presses
Max Strict Chin-ups

16 Bicep Curls (8 each)
Max Banded Tricep Extensions

“If we had no winter, the spring would not be so pleasant: if we did not sometimes taste of adversity, prosperity would not be so welcome.”~Anne Bradstreet

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