Sunday 1.14.18

Rest Day

Saturday 1.13.18

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

20 Double Unders
10 True Push Ups
1 Rope Climb

Every minute on the minute for 14 minutes complete:

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

“Nothing is more dangerous than an idea when it is the only one you have.”~Emile Chartier

Friday 1.12.18

Complete the following:

5 rounds of:

As many rounds and reps in 3 minutes of:

7 Squat Cleans (165/110)
7 Push Jerks (165/110)
7 Burpee Chest to Bar Pull Ups
Rest 2 minutes between each round

“You are never too old to set another goal or dream a new dream.”~C.S Lewis

Thursday 1.11.18

2 rounds each for time of:

20 Power Snatches (115/80)
800 M Run (MMS)
Rest 4 minutes between rounds

Rx’d + (135/95)

Compare to HERE

1) 4 rounds not for time of:

100 M Single Arm Farmer’s Carry (50 each arm AHAP)
30 Second Plank Hold
30 Second Right Side Plank Hold
30 Second Left Side Plank Hold

Today will be “Bring a Friend Day”.  We will run a normal schedule and friends are welcome at ALL class times.  This will be a free class.

“Live your life that the fear of death can never enter your heart.
Trouble no one about his religion.
Respect others in their views and demand that they respect yours.
Love your life, perfect your life, beautify all things in your life.
Seek to make your life long and of service to your people.
Prepare a noble death song for the day when you go over the great divide.
Always give a word or sign of salute when meeting or passing a friend,
or even a stranger, if in a lonely place.
Show respect to all people, but grovel to none.
When you rise in the morning, give thanks for the light,
for your life, for your strength.
Give thanks for your food and for the joy of living.
If you see no reason to give thanks, the fault lies in yourself.
Abuse no one and no thing, for abuse turns the wise ones to fools
and robs the spirit of its vision.
When your time comes to die,
be not like those whose hearts are filled with fear of death,
so that when their time comes they weep and pray for a little more time
to live their lives over again in a different way.
Sing your death song, and die like a hero going home.”

~The Shawnee Cheif Tecumseh

Wednesday 1.10.18

Every minute on the minute for 20 minutes:

Even minutes-200 M Run
Odd minutes-1 round of:
6 Pull Ups
9 Push Ups
12 Russian KB Swings

Rx’d +

Even minutes-200 M Run
Odd minutes-1 round of “Nate”
2 Muscle Ups
4 Handstand Push Ups
8 KB Swings (70/53)

1) Bench Press 5-5-5-5-5 (climbing)

For it is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God—not by works, so that no one can boast.~Ephesians 2:8-9

Tuesday 1.9.18

As many rounds and reps as possible in 30 minutes of:

400 M Run
10 Power Cleans (185/125)
15 Box Jump on and Overs
2 Rope Climbs
10 Burpees

Rx’d + (225/155)

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

Monday 1.8.18

5 rounds for time of:

40 Double Unders
20 Wall Balls (20/14)
10 Toes to Bar

1) Back Squat (work to heavy 7)

Compare Back Squat and add loads to HERE

2) 3 rounds not for time of:

16 Double KB Front Rack Walking Lunges (8 each)

“No man can tell whether he is rich or poor by turning to his ledger. It is the heart that makes a man rich. He is rich according to what he is, not according to what he has.”~Henry Ward Beecher

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