Level 1

Team Work Out – In teams of three, complete as many rounds as possible in 15 minutes of:

3 Power Cleans

6 Box Jump Overs

9 Push Ups

Rest exactly five minutes, and then:

In teams of three, complete as many rounds as possible in 15 minutes of:

10 Ring Rows

10 Burpees

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible

Level 2

Team Work Out-In teams of three, complete as many rounds as possible in 15 minutes of:

3 Power Cleans, 95/65#

6 Box Jump Overs, 20/16”

9 Push Ups

Rest exactly five minutes, and then:

In teams of three, complete as many rounds as possible in 15 minutes of:

5 Pull Ups

10 Burpees

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible

Level 3

Team Work Out – In teams of three, complete as many rounds as possible in 15 minutes of:

3 Power Cleans, 115/75#

6 Box Jump Overs, 24/20”

9 Push Ups

Rest exactly five minutes, and then:

In teams of three, complete as many rounds as possible in 15 minutes of:

5 Pull Ups

10 Burpees

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible

Level 4 Rx

Team Work Out-In teams of three, complete as many rounds as possible in 15 minutes of:

3 Power Cleans, 135/95#

6 Box Jump Overs, 24/20”

9 Push Ups

Rest exactly five minutes, and then:

In teams of three, complete as many rounds as possible in 15 minutes of:

5 Pull Ups

10 Burpees

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible

Motivation

Sorry there was no motivational portion yesterday.  “A boy needs love the most when he least deserves it.”  This is a quote that hangs in the kitchen at my in-laws home.  I have adapted the quote in my mind to say child instead of boy.  On Monday morning I dropped Morgan off at school.  On the way to school she started going through her folders looking for something.  She had misplaced/forgotten her practice log that she needed to turn in to her band teacher.  Even though I could see the distress on her face this made me very upset.  On Saturday we just went over her grades and discussed her missing assignments which included a practice log for this very class.  I gave her a bit of a tongue lashing as I dropped her off.  As I drove away the above quote came to my mind.  Morgan didn’t need a tongue lashing at that point she needed a hug.  Yes, it is a fine line between teaching our kids responsibility and consequences.  In the bigger picture Morgan will make mistakes in her life  and will need help.  I realize that I need to first show her love so that she can trust that I can help her instead of making her feel worse about a situation.  Isn’t this the case for most people we interact with?  I am striving to be a more patient father.  What are you working on?

Strength

Extended Warm Up

Strategy

NO pacing strategy today. You are in groups of three which means you basically get a 2:1 rest to work ratio. The reps are really short so we want to see all out sprints. While we want you to go really fast we want you to only go as fast as you can do it correctly. I still want to see full range of motion and good technique. Think about if an outsider to CrossFit were to be watching you. Would they think “that movement looks smooth.”

Get More Awesome: 2 minutes of Hollow Rocks & 55 Supermans