1.05.2017
1.04.2017
Thursday
Front Squats: 10-10-8-8-8
Supine Ring Rows: 10-10-8-8-8
GHD Situps: 10-10-8-8-8
*Alternate between movements every 2min
Supine Ring Rows: 10-10-8-8-8
GHD Situps: 10-10-8-8-8
*Alternate between movements every 2min
“Without becoming aware of how you currently spend your time, it’s hard to reflect on whether you’re acting in ways that match up with what your values and highest-impact tasks are. Keeping a time log is a great way to find your starting point, your base level.”
–Chris Bailey, The Productivity Project
1.03.2017
Wednesday
200m Repeats
With a running clock...
Every 2min for 20min Sprint 200m
1-2 @ 60%
3-4 @ 70%
5-6 @ 80%
7-8 @ 90%
9-10 @ 107%
With a running clock...
Every 2min for 20min Sprint 200m
1-2 @ 60%
3-4 @ 70%
5-6 @ 80%
7-8 @ 90%
9-10 @ 107%
1.02.2017
Tuesday
For TIME...
2016m Row
31 Thrusters (95/65)
31 Sit-UPs
31 Box Jumps (24/20)
31 Power Snatches (95/65)
31 Alt. Lunge Jumps
31 KB Swings (53/35)
31 Power Cleans (95/65)
31 Wallballs (24-10, 14-9)
31 Toes-2-Bar
31 Push-Press (95/65)
31 Burpees
31 Man-Makers (35/24)
"Happy New Year from the other side of the world to my family and friends! No champagne toast or fireworks. Celebrated the end of 2016 and welcomed 2017 with Crossfit. Thank you 11th Parallel! Thought of my friends at 21 Guns as I was counting all of these reps!"
2016m Row
31 Thrusters (95/65)
31 Sit-UPs
31 Box Jumps (24/20)
31 Power Snatches (95/65)
31 Alt. Lunge Jumps
31 KB Swings (53/35)
31 Power Cleans (95/65)
31 Wallballs (24-10, 14-9)
31 Toes-2-Bar
31 Push-Press (95/65)
31 Burpees
31 Man-Makers (35/24)
"Happy New Year from the other side of the world to my family and friends! No champagne toast or fireworks. Celebrated the end of 2016 and welcomed 2017 with Crossfit. Thank you 11th Parallel! Thought of my friends at 21 Guns as I was counting all of these reps!"
