Saturday 9.16.17

5 minutes to complete the following:

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

Russian KB Swings (AHAP)

Post times if you complete the cycle within 5 minutes. If you do not complete it, post rounds completed.

Compare to HERE

2) Every minute on the minute for 16 minutes:

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

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat.  Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch.  Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, paralettes, flips, splits, and holds.  Bike, run, swim, row, etc, hard and fast.  Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.  Routine is the enemy.  Keep workouts short and intense.  Regularly learn and play new sports.”

Friday 9.15.17

Teams of 2 complete:

Alternate to complete as many rounds and reps in 5 minutes of each of the following:

-1-2-3-4-5-6-7 reps of Toes to Bar
-1-2-3-4-5 reps of Power Snatch (95/65)
-Row Max Cals (switch every 10 Cals)
-20 Ab Mat Sit Ups
-100 M Sprint (relay style)
Rest 1 minutes between movements.

Rx’d + (135/95)

As iron sharpens iron, a friend sharpens a friend.~Proverbs 27:17

Thursday 9.14.17

For time:

Row 1000 M
1 Legless Rope Climb
10 Front Squats (155/105)
2 Legless Rope Climbs
8 Front Squats (155/105)
3 Legless Rope Climbs
6 Front Squats (155/105)
4 Legless Rope Climbs
4 Front Squats (155/105)
5 Legless Rope Climbs
2 Front Squats (155/105)

Rx’d + (185/125)

“On cleans, look for full extension, shrug at top, foot position and properly racking bar.  ALWAYS HIT POCKETS!  Watch back angle: lift with legs, not back.  It is legs that give speed on the bar.”~Coach Burgener

Wednesday 9.13.17

3 rounds for time of:

21 Box Jump on and Overs (24/20)
15 Strict Ring Dips
9 Power Cleans (145/100)

1) Complete the following:

-Perform 5 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 3 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 1 Power Clean every 30 seconds for 4 minutes

All hard work brings a profit, but mere talk leads only to poverty.~Proverbs 14:23

Tuesday 9.12.17

“Tabata These”

Push Press (95/65)
Double Unders
Wall Balls (20/14)
KB Swings (53/35)

Rx’d + (70/53)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

1) Back Squat 3-5-7-5-3

“The hardest struggle of all is to be something different from what the average man is.”~Charles M Schwab

Monday 9.11.17

As many rounds and reps as possible in 21 minutes of:

2001 M Run (MHS Reverse Loop + 401 M)
As many rounds and reps as possible in time remaining of:
9 Burpee Pull Ups
11 Deadlifts (225/155)

The Man In The Red Bandana-Video

Compare to HERE

“The city is going to survive, we are going to get through it.  It’s going to be very, very difficult time.  I don’t think we yet know the pain that we’re going to feel when we find out who we lost, but the thing we have to focus on now is getting this city through this, and surviving and being stronger for it.”~Rudolph Giuliani

Sunday 9.10.17

Rest Day

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource