JOSH

Warmup:
3x15 back extensions
3x15 situps
3x15 air squats
3x15 pushups

WOD: "JOSH"
21 overhead squats + 42 pullups (did 5 kipping before switching to jumping pullups)
15 overhead squats + 21 pullups
9 overhead squats + 15 pullups

Time 5:26 minutes

Dead & Gone

Warmup:
Run 1 lap
25 hurdle squats
15 pushups
25 hurdle squats
15 pushups
Run 1 lap

WOD: "Deadlift etc."
5x3 Deadlift

1. 205 lbs
2. 215 lbs
3. 225 lbs
4. 235 lbs
5. 245 lbs

AMRAP in 20 minutes

• 2 laps
• 25 box jumps
• 25 back extensions
• 25 pushups
• 25 air squats
• 75 jumping pullups

2 rounds

We Are Spartans!!!

Warmup:
3x15 situps
3x15 back extensions
3x15 air squats
3x15 pushups/kipping pullups

WOD: "300"

• 50 jumping pullups
• 50 deadlifts (135 lbs)
• 50 pushups
• 50 box jumps
• 50 situps
• 50 dumbbell cleans
• 50 jumping pullups

Time 32:50 min

Technically, this is 350

FRAN Light

Warmup:
3x15 situps
3x15 back extensions
3x15 air squats
3x15 pushups/kipping pullups

WOD: "Fran Light"
Sets of 21-15-9 reps of jumping pullups and thrusters (55 lbs) for time.

Time 6:05

Danny's Assortment of Flexible Fun

Warmup:
Danny put us through a ton of flexibility movements on the turf

WOD: "Danny's Assortment of Flexible Fun"

1. 4x25 kettlebell swings (25lb) + 4x15 pushups
2. Plank - hold for 1 minute
3. 4x30 jumping pullups + 4x1 laps around the turf

Playing cards with George

Warmup:
Jog 1 mile
3x15 situps
3x15 back extensions

WOD: "Deck of Cards"
Work through a deck of cards with a different exercise for each suit. The # on the card equals the # of reps. Royalty and Aces equal 10 reps each.

• Box Jumps (hearts)
• Jumping Pullups (spades)
• Pushups (diamonds)
• Air squats (clubs)
• Weighted sled pull (jokers)

I split the deck with George. Time was 24 min.

TABATA...the 1st one ever...

Warmup:
3x15 situps
3x15 back extensions
3x15 overhead squats w/ 45lb bar
3x15 jumping pullups

WOD: "TABATA"
8 sets of 4 exercises. 20 seconds work/10 seconds rest.

1. Wall Ball w/ 11 lb ball
2. Jumping pullups
3. Air squats
4. Sumo deadlift high pull

The physical toll this workout took on my body began with tired arms, progressed to breathlessness, mutated into light-headedness, and terminated with overall fatigue. All in all, a typical crossfit workout.

FRAN Light

Warmup:
3x10 situps
3x10 back extensions
3x10 pushups

WOD: "FRAN Light"
Sets of 21-15-9 of thrusters and jumping pullups for time.

I completed the first round in under a minute, but strained a muscle in either my neck or head that caused a debilitating headache. Tried to continue with a short set, but had to stop. This is my 2nd injury in 3 weeks. Am I cut out for this?