CrossFit

Deadlift 1RM

Then:

6 Rounds

10 Deadlift @ 50% of above wt.

10 Ring Push-up

QUESTION:What is something you know you need to stop doing.

3 Clean Pulls and 1 Hang Power Clean x 5 “AHAP”

Then:

10 Rounds w/ 20 min Cap

5 Hang Power Clean 135/95

10 T2B

20 Double Unders

QUESTION: In life you can never have too many_________?

Shoulder Press 5.3.1.1.1

Then:

10 minute AMRAP

10 KB Snatch “5 ea Arm” 24/16kg

10 Over the Box Burpee 24/20

100m Sprint

QUESTION: In three words or less, how would you describe yourself?

5 Rounds

25 Double Unders

20 ABMAT

15 Pull-up

10 Ring Dips

QUESTION: What’s one skill you need to succeed at anything?

Back Squat 5, 3, 1,1,1

Then:

3 Rounds

25 Wallball 20/14 10ft

15 Burpee Box Jump 24/20″

We are starting the 5,3,1 Wendler Cycle next week, and we will be doing Max efforts M, W, F this week. If you aren’t going to be here one of these days please let me know. You will all be required to keep track of your totals if you don’t already do so because your lifts over the next 12 weeks will depend on these lifts.

We are starting a 60 Paleo Challenge today. This will not be the Whole30. There will be a cheat every 2 weeks as a CFW Social. So it’s not very hard to figure out if something is Paleo. Use this simple chart to find out.

QUESTION: Will you do it?

Goodmornings 5×5

Then:

3 Rounds w/ 2 minutes rest between

5 minute AMRAP

400m Run “only once at start”

5 Deadlift 135/95

3 Hang Power Clean 135/95

1 Shoulder to Overhead 135/95

QUESTION: What’s one thing you should never waste your time on?

5 Rounds

2 Muscle Up

9 Power Snatch 115/95

9 HSPU

200m Run

QUESTION: What’s your favorite birthday ever?

ME Thruster

then:

7 Minute AMRAP

7 Thruster 95/65

7 C2B

QUESTION: So what did you eat for your first Cheat Meal?

THERE WILL NOT BE A 7PM WOD TONIGHT BC WE ARE HAVING A SOCIAL AT HICKORY TAVERN TONIGHT AT 7PM TO CELEBRATE TODAY BEING THE END OF THE WHOLE30!!!!

20 minute AMRAP

7 T2B

14 Slamball

21 Double Unders

1 Shuttle Run “5,10,15yrd”

QUESTION: Today is the last day of the Whole30. Will you do another eating challenge?

Front Squat 3.3.3.3.3

then:

3 Rounds: “NFT”

ME UB KBS 24/16kg

ME UB Front Squat @ 70% of above wt.

Rest 3 minutes between Rounds

QUESTION: Today is your last day of the Whole30…. Now what?