Routine of the Day - 10 Rounds for time

• 15 Deadlifts, 135lbs
• 15 Pushups

Time 11:57

Routine of the Day – Row, 5KM (3.1 miles)

Time – 26:57

Man… Either my times are really suffering or this new rower is way slower. Did it at x6 resistance.

Routine of the Day – 5 Rounds for time

• Row 0.3 miles
• 30 Box Jumps, 20″
• 30 Kettlebell Swings, 1 pood

Time – 22:26 (12:14 spent rowing)

Routine of the Day – Complete as many rounds as possible in 20 minutes of

• 10 Pullups
• 5 Deadlifts, 135lbs
• 8 Handstand Pushups

12 rounds completed.

Its been a while since I have done a routine that took over 30 minutes to complete. Today seemed like a good day for a beatdown.

Routine of the Day – Complete for time

• Row 2 miles
• Rest 1 minute
• 20 Ring Dips
• 20 Box Jumps, 20″
• 20 Walking Lunges, 25lbs plate held overhead
• 20 Box Jumps, 20″
• 20 Ring Dips
• Rest 1 minute
• Row 2 miles

Total time (including rest) – 40:17. Rowing took 35:20 for the 4 miles.

Warm Up – 5 Minutes of Handstand to forward rolls

Focused more on the exit roll then holding the handstand.

Routine of the Day – Crossfit’s “Cindy”

Complete as many rounds as possible in 20 minutes of

• 5 Pullups
• 10 Pushups
• 15 Squats

Done with 18lbs training vest. Managed 22 rounds and 4 Squats.

Crossfit gives the choice of Cindy or Mary (5 HSPU, 10 Pistol Squats, 15 Pullups). I prefer Mary as its much funner and more challenging (no need for the vest), but my left knee is really bothering me so pistols would not have been a good idea.

Routine of the Day – 2 Rounds for time

• Row 1KM (0.6miles)
• 100 Pushups, w/ 18lbs training vest
• 10 Hanging Power Clean, 105lbs

Time for both rounds – 8:50, 10:00 (total time 18:50, no rest)