Monday 3.20.17

4 rounds of:

With a 7 minute continuously running clock complete:

400 M Run


As many rounds and reps as possible in the time remaining of:

7 Power Cleans (155/105)
30 Double Unders

Rest 2 minutes between each round

“It’s so hard when I have to, and so easy when I want to.”~Annie Gottlier

Sunday 3.19.17

Rest Day

Saturday 3.18.17

For time:

500 M Row
15 Front Squats (135/95)
30 Pull Ups

1) Every minute on the minute for 12 minutes:

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

Get rid of all bitterness, rage and anger, brawling and slander, along with every form of malice.  Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.~Ephesians 4:31-32

Friday 3.17.17

CrossFit Games Open 17.4

As many rounds and reps as possible in 13 minutes of:

55 Deadlifts (225/155)
55 Wall Balls (20/14)
Row 55 Cals
55 Handstand Push Ups

Compare to HERE

View Standards HERE

“A man should never be ashamed to own he has been in the wrong, which is but saying… that he is wiser today than he was yesterday.”~Alexander Pope

Thursday 3.16.17

7 rounds of:

Every minute on the minute complete:

Minute 1-25 Ab Mat Sit Ups
Minute 2-15 Wall Balls (20/14)
Minute 3-10 Strict Ring Dips

“Man is the only kind of varmint sets his own trap, baits it, then steps in it.”~John Steinbeck

Wednesday 3.15.17

With a continuously running clock do 1 Burpee the first minute, 2 Burpees the second minute, 3 Burpees the third minute…continuing as long as you are able to complete within the minute.

1) 5 rounds for max reps of:

Bench Press (bodyweight/.75 bodyweight)
Strict Pull Ups

Rest as needed between rounds.

“Being valuable is more sustainable than being impressive.”


Tuesday 3.14.17

3 rounds for time of:

12 Deadlifts (185/125)
1 Rope Climb
9 Hang Power Cleans (185/125)
1 Rope Climb
6 Push Jerks (185/125)
1 Rope Climb

1) Complete 1 Hang Clean every 30 seconds for 8 minutes

“Motivation is when your dreams put on work clothes.”

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource