The 50's

10 rounds

5 Deadlifts (135#)
5 Shoulder Press (135#)
5 Burpees

Cold Zero

10 rounds w/a partner

100 m
Push Ups

While your partner is running the 100 m, you are doing push ups. Switch roles upon return. The goal is to get the highest reps of push ups in over the course of the workout. Keep track of the reps. Each person must complete 10 rounds.

Push Up/Box Jumps

150 Push Ups
10 Box Jumps on the min for every min you are doing push ups.

Rest Day

Have a good day off. For those of you at the beach, camping, wish I was there.



You see...CrossFit is fun.

Log Jam

For time of:

200 m, 10 Push Press (95# for all), 10 Pull Ups
200 m, 9 Push Press, 9 Pull Ups
200 m, 8 Push Press, 8 Pull Ups
etc...to
200 m, 1 Push Press, 1 Pull Up

Reversal

Push Ups & Sit Ups

20-1
19-2
18-3
17-4
16-5
15-6
etc...to 1-20

The Lord's Day

A day of rest.

Yesterday was fun. Thanks for everyone giving it 100%!

The "Tire Man" 8's

This one is for you, Lauren.

5 rounds of:

8 Tire Flips
8 Tire Sledges (right hand dominant)
8 Tire Sledges (left hand dominant)
8 KBS
100 m Sand Bag run (25#)

Rule of Three

With a group of 3:

7 rounds (While one is working, the other two are resting so they can hit it hard when their turn is up)

7 Burpees
7 Box Jumps
7 Cleans (115#/95#)

Push Press WOD

Go for your 3 rep max:

3-3-3-3-3-3-3