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Thursday, March 23, 2017


three rounds for time:
20x dumbbell single-arm snatch @ 55/35-lb dbs.
8x push jerk @ 185/125-lbs.
20x single-leg squat (alternating, total)

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three rounds for time:
20x squat jump
8x handstand pushup
20x single-leg squat (alternating, total)

Post score to comments.

Tuesday, March 21, 2017


two cycles for time:
600m run
+ four rounds:
8x box jump, 24″ platform
8x chest-to-bar pull-up

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two cycles for time:
600m run
+ four rounds:
8x tuck jump
8x *pull*

Post score to comments.

Sunday, March 19, 2017


Quote of the day:

“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.”
—Earl Nightingale

Rest today.

Saturday, March 18, 2017


CrossFit Open Workout 17.4
as many repetitions as possible in 13 minutes:
55x deadlift @ 225/155-lbs.
55x wall ball @ 20-lbs, 10-ft. target/14-lbs., 9-ft. target
row, 55 calories
55x handstand pushup

Compare results to March 19, 2016.

IMG_1892
as many repetitions as possible in 13 minutes:
55x suitcase deadlift (alternating, total)
55x squat jump
55x *pull*
55x pushup

Post score to comments.

Friday, March 17, 2017


for time:
50x double under
21x toes-to-bar
25x swing @ 55/35-lbs.
18x toes-to-bar
50x double under
15x toes-to-bar
25x swing
12x toes-to-bar

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for time:
50x squat
21x pike-up
25x max vertical jump
18x pike-up
50x squat
15x pike-up
25x max vertical jump
12x pike-up

Post score to comments.