Warm up
10 squats
10 push ups
5 pull ups
30 sec handstand hold
(3 rounds)

15 min Perfect Form Training
Power Clean
Bar only
20 pound increases to 135
Deep squat / hips to heels

7 min
7 box jump
7 Burpee
7 kettlebell swing (35 lb)

Warm up
Brisk walk

10 hand stand push ups
20 close grip pull ups
30 20lb wall ball
40 25lb kettle bell
For time
14:12.7

Horrible!!

Just a light 20 minute aggressive hill climb. Got sweaty and a little out of breath.

Warm Up
100 Jump Rope Strikes
10 Squat
10 Jumping Squats
10 Push-ups
2 rounds

135lb Bar Power Clean 3 reps
Push-up 6 reps
Squat 9 reps
As many sets as possible in 3 min
1 min Rest
5 full cycles

Taking today off.

20lb Wallball 20 reps
10 push-ups
20 Wallball
10 sit-ups
20 Wallball
10 squat
20 Wallball
10 Burpee

1 set Max Box Jump
16

15 Min
As Many Rounds as Possible
150 single jump rope strikes
20 hands through knee crunch
3 handstand push-up

I made it through 4 rounds.

15 Body weight squats
10 push-ups
30 sec handstand hold
(3 sets)

60 sec on / 60 sec rest
Wall ball 20lbs
Kettlebell Swing 30lb
Box Jump
Push Press 95lb bar
Burpee
(3 sets)

50 Burpee to a jumping high bar pull-up
18 minutes

There were 6 REAL Crossfit guys on the platform to my right. 3 were doing 250 pound Deadlifts, 3 were doing hang clean split jerks with 200.

At 40 Burpee pull-ups I was shot. I decided to get a drink and if I felt good, I would try to finish. In the way back to the rack, two of the Crossfit guys walked over and said, “For a guy your size. 40 burpees is great. 40 Burpee pull-ups is just impressive”.

Motivation received. Ego stroked – 10 more reps: no problem.

1:20:00 hike. It was a little hot. More humid, actually. I found a handheld speed mixer on sale that I can use for mixing protein drinks. It works great. There is a huge difference between drinking a chunky version mixed with a spoon and a nice smooth version mixed with a real mixer!!