For more details, click on the image above.

If you want to get started on your own, here are a couple of resources you will find helpful:

Foundations (explains CrossFit)

A CrossFit Startup Guide

Don’t be intimidated!  CrossFit is for everyone.
If you have any questions, feel free to get in touch with me.

A. Power Clean @ 10X0; 1,1,1,1,1; rest 240 sec
B1. Back Squat @ 30X0; 2-3 x 4; rest 180 sec
B2. Chin Ups @ 20X0; 2,2,1,1; rest 180 sec

My Results:

A. 185, 195, 205, 215, 225f
B1. 3@225, 3@255, 2@275, 2@275
B2. 2@40, 2@50, 1@70, 1@70

Felt weak today. Took last weak off b/c I was feeling run down from work and everyone around me seemed to be sick. Did two workouts on the weekend interspersed with copious relaxing.

part 1:
for time;
50 double unders
5 thrusters – 95#
40 double unders
10 thrusters – 95#
30 double unders
15 thrusters – 95#
20 double unders
20 thrusters – 95#
10 double unders
25 thrusters – 95#

rest 6 hours

part 2:
for time;
150 KBS – 2pd

My Results

Part 1
13:40

Part 2
10:34
15/15/15/15/15/10/10/10/10/10/10/15

Oh wretched double unders, how I love and despise thee! Double unders are great because I find them so challenging, yet they are sooooo incredibly frustrating. Good times!

part 1:
Clean and Jerk – 5RM
(no more than 3 sec reset on ground b/t reps)

rest 3 hours

part 2:
Row 2K
30 SDLHP – 115#
Row 1K
20 SDLHP – 115#
Row 500 m
10 SDLHP – 115#

My Results

Part 1
#165×5

rest 5min

Part 2
Rows:
2K: 7:20
10/10/10
1K: 3:42
5/5/5/5
500 M: 1:48
10
Total time: 20:01

I had to suppress the rest due to various obligations today. I found this workout super fun. The SDLHP felt heavy but the rowing felt smooth.

A. Dead Lift @ 12X1; 60% 1RM; 8 sets of 2; rest 30 sec b/t sets
B1. GHD Raises @ 2010; 15 x 5; rest 90 sec
B2. Toes to Bar @ 1010; 15 x 5; rest 90 sec
C. AMRAP Double Unders in 8 min

My Results

A. #255 felt light today
B1. unbroken
B2. unbroken
C. 124 regression

as many rounds/reps in 20 minutes:
Row 300 m
AMRAP HSPU
AMRAP Ring Dips
AMRAP Push Ups

My Results

6 rounds/76 reps
6,5,4,3,3,2
4,3,2,2,2,1
6,5,4,4,4,6

A1. Front Squat @ 30X0; 3,3,3,2,2,2,1,1,1; rest 180 sec
A2. Seated Military Press @ 30X0; 3,3,3,2,2,2,1,1,1; rest 180 sec
B. 2 hands overhead GHD Sit Ups – amrap in 30 sec/ 30 sec rest x 8

My Results

A1. 185, 195, 205, 235, 265, 275, 275, 275, 275
A2. 95, 105, 115, 125, 135, 140, 145, 145, 145
B. 13, 13, 13, 10, 10, 10, 10, 10

SMP #145/CGBP #225 = 64%

10 sets:
10 CTB chin ups
10 ring dips
(rest 30 sec)

rest 10 min

AMRAP Double Unders – 3 attempts, rest as needed b/t attempts

My results

Part 1: 27:30
CTB unbroken but the ring dips crushed me today. Last weeks ring dips went well. No idea what happened today.
Part 2: 24, 33, 33

part 1:
On the minute every minute for a max of 20 minutes:
[Power Clean and Push Jerk - 70% 1RM Clean and Jerk] x 2
6 KBS – 2/1.5 pd

rest EXACTLY 60 min

part 2:
for time;
Row 350 m
25 burpees
Row 350 m

My results

9 rounds @ #135 and 2 pd
11 rounds @ #95 and 1.5 pd
rest 5 min due to time constraints
forgot to time part 2