Skills
Medicine Ball Cleans
Knees to Elbows

Mini WOD
50 Burpees

WOD
3 rounds for time of:
21 Pullups
15 MBC
9 Deadlifts, 55kg
400m Run

Ouch. It feels so good to be back doing CrossFit. The guys at CrossFit Never Quit have been so helpful. They've been helping me tweak my technique. Exercises I thought I had spot on I can now do even better.

Now I've just got to get back into the Zone.

Brutal

Brutus is today's workout. Didn't do it though =(

50 What?

Welcome back CrossFit!

Skills
Strict Press
Push Press
Deadlifts
Squats
OH Squats

Mini WOD
Max Strict Press (5 attempts)
30kg

WOD
400m Run (Rowed instead because of shin splits)
50 Box Jumps
50 Double Unders (200 Skips)
50 Calorie Row
50 Double Unders (200 Skips)
50 Box Jumps
400m Run (Rowed instead because of shin splits)

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 4kg ball
10 GHD Sit-ups
10 Back extensions

100 Pull-Ups

"DT"
Five rounds for time of:
30kg Deadlift, 12 reps
30kg Hang power clean, 9 reps
30kg Push jerk, 6 reps

Deadlifts 5-5-5-5-5 reps
65, 70, 70, 75, 75kg