Monday 3.13.17

As many rounds and reps as possible in 9 minutes of:

6 Toes to Bar
9 Thrusters (95/65)
18 Double Unders

1) Back Squat (find 7 rep max)

Compare and add loads to HERE

“When I was young, I observed that nine out of ten things I did were failures.  So I did ten times more work.”~George Bernard Shaw

Sunday 3.12.17

Rest Day

Saturday 3.11.17

Complete as many rounds and reps as possible in 15 minutes of:

-60′ Sled Pull
-60′ Reverse Sled Pull
-60′ KB Front Rack Lunge Walk
-60′ Keg Carry

1) Every minute on the minute for 12 minutes:

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

“The man who is happy is fulfilling the purpose of existence”

Friday 3.10.17

CrossFit Games Open 17.3

Complete the following:

Prior to 8:00 complete:

3 rounds of:
6 Chest to Bar Pull Ups
6 Squat Snatches (95/65)

Then…

3 rounds of:

7 Chest to Bar Pull Ups
5 Squat Snatches (135/95)
*Prior to 12:00, complete 3 rounds of:

8 Chest to Bar Pull Ups
4 Squat Snatches (185/135)
*Prior to 16:00, complete 3 rounds of:

9 Chest to Bar Pull Ups
3 Squat Snatches (225/155)

*Prior to 20:00, complete 3 rounds of:

10 Chest to Bar Pull Ups
2 Squat Snatches (245/175)
Prior to 24:00, complete 3 rounds of:

11 Chest to Bar Pull Ups
1 Squat Snatch (265/185)

*If all reps are completed, time cap extends by 4 minutes.

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 3.9.17

7 rounds of:

Every minute on the minute complete:

Minute 1-50 Double Unders
Minute 2-15 Goblet Squats (53/35)
Minute 3-10 Bench Press reps

“Knowledge comes, but wisdom lingers.”~Alfred Lord Tennyson

Wednesday 3.8.17

For time:

200 M Run
10 Power Snatches (75/55)
400 M Run
15 Power Snatches (95/65)
800 M Run (MMS)
20 Power Snatches (115/80)
Run 1 Mile (MHS Loop)
25 Power Snatches (135/95)

“Work harder than you want to.  Do more than anyone expects of you.”

Tuesday 3.7.17

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

12 Box Jumps (24/20)
9 Push Jerks (115/75)
6 Burpees

Rx’d + (135/95)

1) Tabata Handstand Hold 8 x 20 x 10

2) Tabata In and Outs 8 x 20 x 10

“Jealousy injures us with the dagger of self-doubt.”~Terri Guillemets

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