Wednesday 11.8.17

Teams of 2 complete the following:

As many rounds and reps as possible alternating with a partner of in 9 minutes of:

1 Power Clean
3 Box Jump on and Overs (24/20)

Partner 1 must complete a full round before Partner 2 begins.

Post total rounds as a team and loads to comments.

1) Complete the following:

-Perform 7 Power Clean and Jerks every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 5 Power Cleans and Jerks every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 3 Power Clean and Jerks every minute on the minute for 4 minutes

“Your gift will unlock doors that you prayed for God to open.”

Tuesday 11.7.17

As many rounds and reps as possible in 12 minutes of:

30 Burpees
100 Double Unders

30 Front Squats (165/110)
100 Double Unders
30 Toes to Bar

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

“The truth is, everyone is going to hurt you.  You just got to find the ones worth suffering for.”~Bob Marley

Monday 11.6.17

For time:

50 Chin Ups
100 Push Ups (deload)
Run 1 mile (MHS Loop)

Compare to HERE

1) 3 rounds not for time of:

8-12 Seated DB Shoulder Presses
10 DB One Arm Rows (10 each)
Max reps Strict/Weighted Bar Dips

“Children have never been good at listening to their elders, but they have never failed to imitate them.”~James Baldwin

Sunday 11.5.17

Rest Day

Saturday 11.4.17

Teams of 3 complete the following:

As many rounds and reps as possible in 16 minutes of:

100 Thrusters (95/65)
Row 50 Cals
100 Box Jump on and Overs (24/20)
1500 M Run (100 M relay style)
100 Hang Power Cleans (95/65)

Reps may be partitioned in any manner.  Only one partner working at a time.

1) Every minute on the minute for 12 minutes:

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

“You find hope the same way you find happiness.  You give it to someone else and borrow a little of it back.”~Robert Brault

Friday 11.3.17

21-15-9 reps for time of:

Deadlifts (225/155)
Handstand Push Ups
Pull Ups
400 M Run after each round

“It is better to be hated for what you are than to be loved for something you are not.”~Andre Gide

Thursday 11.2.17

“Deck of Cards”

Diamonds-200 M Run
Spades-Bench Press
Hearts-Wall Balls (20/14)
Clubs-Burpees

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

Each team of 2 athletes will receive on complete deck of playing cards for time. Each team member 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.

“It has become appallingly obvious that our technology has exceeded our humanity.”~Albert Einstein

CrossFit Resources

Nutrition

CrossFit Journal: The Performance-Based Lifestyle Resource

TOP