Daily Workout

Workout of the Day

Friday 9.18.20

For time: 

3 rounds of:

7 Deadlifts (115/80)
7 Toes to Bar
7 Pull Ups

600 M Run or 700/500 M Row or 1.13/.75 Mile Bike (athletes choice)

3 rounds of:

7 Deadlifts (115/80)
7 Toes to Bar
7 Pull Ups

600 M Run or 700/500 M Row or 1.13/.75 Mile Bike (athletes choice)

3 rounds of:

7 Deadlifts (115/80)
7 Toes to Bar
7 Pull Ups

1) Every minute on the minute for 12 minutes: 

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

“The trick is in what one emphasizes. We either make ourselves miserable or we make ourselves happy. The amount of work is the same.”~Carlos Castaneda

Thursday 9.17.20

3 rounds for max reps in 1 minute each of:

Wall Balls (20/14)
KB Sumo Deadlift High Pulls (70/53)
Echo Bike (Cals)
AbMat Sit Ups
Row (Cals)

Rest 1 minute between rounds

1) 3 rounds of: 

:30 Alt. V-Ups
:30 Hollow Rocks
:30 Reach Throughs
:60 Rest between rounds

How soon “not now” becomes “never”.~Martin Luther

 



Wednesday 9.16.20

Teams of 2 complete the following:

As many rounds and reps as possible alternating with a partner of in 8 minutes of:

1 Power Clean (185/125)
5 Burpees

Rx’d + (225/185)

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

1) 4 rounds not for time of:

5 Shoulder Press (climbing)
10 Single-leg KB RDLs (5 each)
20 Landmine Twists (10 each)

“This life is not godliness, but growth in godliness; not health, but healing; not being, but becoming; not rest, but exercise. We are not what we shall be, but we on the way.”~Martin Luther

Tuesday 9.15.20

For time:

Run 5k (Chophouse)

Compare to HERE

“Cherry picking”… From Wikipedia: The term is based on the perceived process of harvesting fruit, such as cherries. The picker would be expected to only select the ripest and healthiest fruits. (in CrossFit terms…it means checking the website for a desirable WOD before deciding if one should come in that day…!)

Monday 9.14.20

For time:

30 Thrusters (135/95)
60 Box Jumps (24/20)
30 Ring Rows

1) Front Squat (build to a heavy 4)

“The voice you believe will determine the future you experience.”~Steven Furtick

Sunday 9.13.20

Rest Day

Saturday 9.12.20

Teams of 2 complete the following for time:

1200 M Run (200 M Relay Style)
50 Tire Flips
1200 ft. Forward Sled Pull (3×45/2×45)

-Partners may partition reps in any manner…only 1 partner working at a time.

Schedule:

-NUTRITION CLINIC-
We will hold the nutrition clinic on Saturday morning from 10-11 AM. We will be talking all things nutrition, rest, recovery, and the upcoming CFM Consistency Challenge. We hope to see you there!

“One should eat to live, not live to eat.”~Socrates

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