Can't wait to go backWOD:
Take 10-15 minutes to work on handstand kickup/hold progressions
kick up to handstands/ walk
*use mat and partner for spotter or wall

B. 20min, 10 min per movement.
Partner Sled push/ Tire flip 2-3 person teams
2 min: Partners flip tire back and fourth 1 rep at a time
2 min: 1 partner pushes sled down, partner 2 pushes back, partner 3 pushes back down (light-moderate loading)


“If we can learn to replace that negative self talk, with positive and encouraging words, we might actually leave more motivated than ever! It is easy to be confident when you feel good about a workout. It requires effort to find the positive in the ones we don’t feel we performed as well as we wanted. Someone once told me that I will always learn the most about myself from the training days I feel the worst about myself. I believe that. Mostly because those are the days that require me to practice self confidence.”

Complete as many rounds and reps as possible in 5 minutes of:
Double-Unders x 20 reps
Thrusters x 10 reps (65,95#)
Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
Burpees x 5 reps
Box Jumps x 10 reps (20,24”)
Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
Toes to Bar x 5 reps
Push-Ups x 10 reps


Note To Self

CrossFit Total
Begin warmup with empty bar first then begin with 35-45%x5, 45-55%x3, 55-65%x2, then 65-75%x1, 75-85%x1, 85-95%x1, 95-new 1 rm.

1. Back Squat (10-15 min max)
2. Shoulder press (10 min max)
3. Deadlift (10-15 min max)

Here are some basic precautions that need to be followed for safety:
1) Don’t be stupid.
Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.

2) Don’t be greedy.
Learn to recognize the difference between greed and ambition, and be merely ambitious.

3) Don’t be pig-headed.
If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is


A.Three sets of:
Back Squat x (1. 5@40%. 2. 5@50%. 3. 5@60%)
Rest 60 seconds
Body Rows x 10-12 reps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.Two sets for times of:
400m. run/ 500 Meter Row *pick your weakness
Wall Ball Shots x 25 reps (14,20-10′)
pull-ups x 15 reps


3 sets of:
60 sec forearm plank hold
Rest 45 seconds
Deadlift x (1. 5@40%, 2. 5@50%. 3. 5@60%)
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds

B. 10 min total
Five sets against a 60 second running clock of:
Russian Kettlebell Swings x 10 reps (53,70#)
Burpees x Max reps in remaining time within the min
Rest 60 seconds between rounds.
Score is number of burpees completed during the workout.