Sunday was a rest day, a good layoff and set up for the week.

Monday
Deadlift x5
Burpee x10
5 rounds for time.

Pete-4:20 @225
Dan -5:39 @225

Pete-Olympic Lift practice
Dan-Bench Press 10, 8, 6, 4, 2, 4, 6

Tuesday
Split snatch
Seven rounds of one rep max
Pete
165, 175, 185, 200, 200, 200, 205
Dan
165, 175, 185, 190(f) 145(x2), 190, 185, 190

Dan-Tabata Squat (20 sec on/10 sec off, 8 rounds) 134 reps
3 minute plank

Wednesday
Run 400m
15 L pull ups
15 back extensions
As many rounds as possible 20 minutes
Dan-5
Pete-4 plus 5th run

Thursday
Dan-90 minutes yoga

This week working on setting new goals (handstand push ups, 5 minute mile, 5k under 18:00, 7 muscle ups, and a few off in the distance that are not for immediate disclosure.
I have really noticed the balance of what we are doing with CrossFit, one persons strength is always another weakness. Closing these gaps and filling in the holes is hard, but satisfying. Yoga showed me I am not anywhere near where I want to be with flexibility. In good news, 5 year old Kaya did 10 single reps of pull ups hanging on the bar by herself today. A big acccomplishment.
Special recognition to Randy Ross for hitting a muscle up on the rings, Dan Binkowitz for bench pressing 205 lbs and Dominic Sirianni for Split jerking 240lbs, deadlifting 365lbs and getting two dead hang pull ups, all in one week!

Get Your Free 31 Days to Shredded Guide

In October we ran our wildly successful Abstober daily abs program for our members. Now we've compiled every sit up, every V up, every plank, every farmer's carry...every last rep, over 31 days, into one super handy guide. And we're giving it to you for FREE. Follow along with these do-anywhere, infinitely scabale workouts to build a strong core with skulpted abs. Doable for any ability, video demos included.

GET ABS!

You have Successfully Subscribed!