5 cleans
5 ovhs
10 ring dips

Eat and rest
check out a plan on the nutrition page

hope the 2:00 wrkout was a good one today,
I hit the 21/15/9
scotch tequila vomit

TGU with long bar 5 each arm
TGU KB 10 each arm
100 step switches 1, 2 or 3 steps high
5 HSPU
10 Ring Dips
100 Double Unders

Deadlift 1and 1/2 x body weight
Bench Press Body weight
10,9,8,7,6,5,4,3,2,1

REST DAY
really how are you eating
tough time of year for the Paleo but stay strong

WOD Regulations

Check out these WOD regulations from CrossFit Kingston. I think our gym should adopt a few of them! Thanks Willy....

100 strict pull ups
use different grips, switch it up
get full ROM

Push Ups 25
Sit Ups 25
Squats 25

5 rounds
then 5 min rest
5 rounds
and see how close you can keep to your first 5 rounds

Fun with KB
KB clean 20 with Press
KB swing 20
5 rounds

Rest Day

how goes the Paleo?

Row for Love

MAD MURPH
800m row
100 pull ups
200 push ups
300 squats

800m row

Cause you earned it

Rest Day

50 straight punches on heavy bag
50 squats
4 rounds

row 1000m
100 HSPU

CrossFit Total
max
squat
deadlift
shoulder press

Tower of Power

You don't have to be a rocket scientist to know that...
this is some heavy load!!

rest days
if it calls you smash out a 5k run or row
did someone say row?

deadlift
11111111

L sits 10 3 second holds
toes to bar 10
incline ring push ups 10

5 rounds

Remembrance Day
100 burpies
50 HSPU
50 Sumo Squats
as many rounds in half hour as you can

2x4 jumps 10
chest slappers 5
hollow rocks 10
 10 rounds

200 meters of waking lunges
uneven weighted lateral hold

Rest Day
enjoy

play a new sport of some kind

For those with the fight...Great job! Those were sick #'s, Don't forget all you crossfitters fight gone bad Friday every week at 3

you can work your whole life for something just to have it taken away.
let them try

Row 500m
50 push ups
50 box Jumps
50 squats
50 sit ups
50 back extensions
optional
50 med ball cleans
50 wall balls
50 deadlift 3/4 BW
50 ovhs
see what you got

Take a Rest day when you need it
I just like posting workouts
50 burpie pull ups
50 sit ups

overhead squats half body weight 12
ring dips 12
 5rounds

Long Jump Burpies 15
half body weight deadlift 15
5 rounds for time

run 1km
50 squats
run 500m
25squats
run
250m
15squats