Rest Day

Have a good day off.

5K

Enjoy the run today. Post your time and route to comments.

Deadlift Max

Go for max weight:

3-2-2-1-1-1-1-1

I heard a rumor you were coming back to the gym, Michele...is it true?

The Lord's Day

A day of rest.

Donkey Kong

21-15-9

Burpees
KBS
Box Jumps

3 1/2 Tons

Move 7000# from the ground to overhead:

155# = 46 reps
135# = 52 reps
95# = 74 reps
75# = 94 reps

PM session only today

SWAT Tryouts

2 rounds for time and count reps for score:

400 m
1 min of Pull Ups
400 m
1 min of Push Ups
400 m
1 min of Sit Ups

Bonus points:
30 pts < 18 min
20 pts < 19 min
10 pts < 20 min
Anything over 20 min and you score at face value. No bonus points for you!

PM session only today

Rest Day

Have a good day off.

Ya know, this is just an observation, buuuutttt, Jim is busting out 45# KBS while I am working on the man weight of 53# in this picture. Like I said, just an observation, no judgement...Jim.

I have been talking to a few of you about the importance of logging your workouts to show your progression. Click on the link below to read the article and below the link is a quote from the article found in the CrossFit Journal.

Logging your workouts

“One of the most important things in CrossFit is logging your workouts. I hit plateaus and I know it’s time to adjust (various variables). Logging gives you an overall view of your progression. Just by looking at those numbers, it gives you context.” -Tyler Weir

Death By Press

Do 1 set the 1st minute, 2 sets the 2nd minute, etc, until you can't do all the reps in the minute provided. Then, back off 2-3 sets and continue for another 5 minutes.

1 set =

1-Shoulder press (75/45#)
1-Push press
1 Push jerk

PM session only today

Fortitude

AMRAP in 30 min of:

5 Pull Ups
5 Ring Dips
15 Abmat Sit Ups

Here's William cranking out some jump rope. Good height on those jumps, kid!

AM and PM sessions today