Follow Up

200 m
20 Pull Ups
400 m
40 KBS
600 m
60 Push Ups
800 m
80 Squats

Rest Day

Have a good day off.

Here is the AM crew. Thanks Xavs for bringing the "guns" for protection. We all appreciate it. :)

Cookie Toss

100 reps w/a partner for time:

Partners standing 10' away from each other w/a 10#/15# Med Ball.

Toss the ball to the partner and do 1 Box Jump.
Partner will catch ball and toss it back and do 1 Box Jump.

That is 1 rep. 100 Reps each person.

Cracker Jack

5 rounds for time of:

7 Back Squats (Bodyweight)
15 Box Jumps

The Lord's Day

A day of rest.

Shoulder Press Max

Go for max weight.

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

Your max lift should come somewhere in the middle of the 5 single reps. The first 3 and 2 reps are basically warmups for your single rep attempts. Push yourself and good luck.

***No workout here this morning***

Run 5K

***Tomorrow's workout is cancelled***

A Long Walk

10 rounds for time of:

6 Pull Ups
9 KBS
12 Walking Lunges

***Saturday's workout is cancelled***

Rest Day

Have a good day off.

To every man, there comes in his lifetime, that special moment when he is figuratively tapped on the shoulder and offered a chance to do a very special thing, unique to him and fitted to his talents; What a tragedy if that moment should find him unprepared or unqualified for the work which would be his finest hour.

-Sir Winston Churchill

***Saturday's workout is cancelled***

CrossFit Total

Three chances at your 1 rep max of:

Back Squat
Shoulder Press
Deadlift

Below is a link to the standards chart. Just click on it.

"CrossFit Total Standards"