Friday

"Why do I always seem to make gains? I dunno, because I'm a beast?" #Fitness #Humour

WOD:
10 min clock: Ascending ladder:
1 Shoulder-overhead, 2 Deadlift, 3 Box jump/step
2 Shoulder-overhead, 3 Deadlift, 4 Box jump/step
3 Shoulder-overhead, 4 Deadlift, 5 Box jump/step…
Continuing as far as possible in 10 min.

Thursday

“CrossFit doesn’t require perfection, just that I show up, leave my ego at the door and get down to the hard work of pursuing excellence. I have discovered the magic of my potential, outside my comfort zone and inside a box.”
Learning to Fail

WOD:
A. Back Squat: 50/60/70%x8+
B. Open 11.4:
AMRAP 10 min:
60 Bar Facing Burpees,
30 OHS (90,120#),
10 Ring Muscle Ups

Wednesday

WOD:
A. Shoulder press: 50/60/70%x8+
B. Mini-Cindy:
AMRAP 10 min: 5 pullups, 10 pushups, 15 Squat

Tuesday

WOD:
A. Deadlift: 50/60/70%x8+
B. Handstand walk progressions:
Pt. 1 http://gymnasticswod.com/content/handstand-walk-progression-pt1
Pt. 2 http://gymnasticswod.com/content/handstand-walk-progression-pt2

Monday

““Community” is a catchall for the emotional and psychological bonds that are formed through a commonality with like-minded individuals. Those commonalities found in CrossFit are significant to say the least. As I’m sure you’ve experienced personally, the bonds formed in sweat are powerful and long lasting.”
Are You a Functional Member of Your Gym Community

WOD:
AMRAP 15 min:
15 Cal. Row
10 Box Jump/Step (24,30) Try to go taller than usual
5 Pushjerk (115,185#) ~30-60% more than the open cycle test workout.