Warm Up
2 Rounds:
400m
20 Sit Ups
1 Burgener
Fitness Testing
Height
Weight
Medball
Vertical Jump
Standing Broad Jump
400m
Bench
Srict Press
Record in your notebook
Warm Up
2 Rounds:
400m
20 Sit Ups
1 Burgener
Fitness Testing
Height
Weight
Medball
Vertical Jump
Standing Broad Jump
400m
Bench
Srict Press
Record in your notebook
“Fatigue Makes Cowards of us All”
http://www.youtube.com/watch?v=zjSOR8fyclg
Warm Up
2 Rounds:
5 Front Squat
Lunge/Backwards
10 Sit ups
6 Directional Change Split Jumps
Mats
Ladders
Sprint
40 Meter Sprints
On the Minute
Every Minute
For 20 Minutes
I truly hoped you took a moment to think about why you had a day off yesterday.
Please thank someone who served for you if you have not already.
Thank you Dad
Warm Up
3 Rounds:
400m
10 Cleans
10 Split Jumps
Army Crawl/Crab
DeadLift 5×5
Overhead Squat 3×10
WOD- “Greg”
20 Minute
Push Up Progression
Warm Up
3 rounds:
10 Push Ups
10 Clean Pulls
5 Pull Ups
10 Air Squats
Jerk 5×5
Russian Swing 3×20
WOD – “Frank” Lucky 7’s
Press 7×1
Push Press 7×1
Jerk 7×1
Advanced Lifter may Start with 40kg?
Increase load on each single set from 1-21
Warm Up
3 Rounds:
15 Kettle Swings
10 Pistols (5 Each)
5 ninja roll ups
Front Squat 4×5
Thrusters 2×20
WOD – “Eugene”
Back Squat Max Reps
60kg Bar?
Core
3 x30sec
Knee Ups
Plank Everyside 1 ea
Russian Twist

Warm Up
2 Rounds:
400m
10 Air Squats
10 Burpees
10 Sit Ups
Walking Lunge>
Front Squat 3×5
Clean and Press 2×10
On the minute:
Complete 5 burpees and perform max rep 110 lbs thrusters on the minute.
The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters. Post minutes taken to complete 100 Thrusters

Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.
Warm Up
2 rounds:
7 Overhead Squats
10 Pull Ups
20 Sit Ups
Snatch 5×5
Thrusters 3×15
WOD – “Helen”
3 Rounds:
400m
21 American Swings
12 Pull Ups
Core
GHD – Find Your Hole
15 Back Extensions
15 Sit Ups
Rest
Spend 20 minutes on
YouTube Watching
CrossFit Demos
Rest Day
Off to a CrossFit Seminar
Enjoy the Weekend
See the below site for tips on dealing with Caluses
http://stronglifts.com/deadlifts-callus-formation-treatment/