Routine #1 – Complete

• 9 Muscle Ups
• 10 1-arm Kettlebell Swings, alternating, 40lbs
• 10 1-arm Kettlebell Snatches, alternating, 40lbs
• 6 Muscle Ups
• 9 1-arm Kettlebell Swings, alternating, 40lbs
• 9 1-arm Kettlebell Snatches, alternating, 40lbs
• 3 Muscle Ups
• 8 1-arm Kettlebell Swings, alternating, 40lbs
• 8  1-arm Kettlebell Snatches, alternating, 40lbs

Routine #2 – Complete

• 25 Squat Clean to Push Press, 95lbs

Routine #3 – Complete 21-15-9 of

• Bench Press, 135lbs
• Pullups

You know whats better then one Crossfit workout? Two.

Routine #1 – Complete 5 Rounds for time

• 50 Feet Lunges, 22.5 lbs dumbbell overhead.
• 21 Burpees

Time – 15:00

Routine #2 – Complete 5 Rounds for time

• 12 Deadlifts, 135lbs
• 9 Hanging Power Cleans, 115lbs
• 6 Push Jerk, 115lbs

Time – 14:52

Routine of the Day – 21-15-9 of

• Handstand Pushups
• Ring Dips
• Pushups

Time – 8:49. Way harder then it looks on paper. Shoulders. On. Fire.

Routine #2 - Complete for time

70 Turkish Getup, 1 pood Kettlebell

Time – 15:58

No timer on this one, just the goal of finishing without needing to break.

Routine of the Yesterday - Run, 5KM with 18lbs training vest

And stopping I did not!

Not only am I fitter then I was before I am actually better at counting too! No way I did this routine in less then 34 minutes last time. I botched the counting like I did so many times before.

Routine of the Day – Phrum (inverted Murph routine), with 18lbs vest

Complete for time. Break up the pullups, pushups and squats as you see fit (I did 5, 10, 15)

• 50 Pullups
• 100 Pushups
• 150 Squats

• Run 2 miles

• 50 Pullups
• 100 Pushups
• 150 Squats

Time – Total time was 42:20. 8:06 for the first set up pullups, pushups and squats, clock read 31:02 when I returned to the basement after the 2 mile run and finished at 42:20.

There is a reason I only do this once a year. Holy shit. Holy. Shit.

Thursday – Run 5KM (not timed). Felt better then the first run. Went with a co-worker which gave lots of motivation. Next week I will bring the vest.

Saturday – Gym Day (30 minutes). Wanted to keep it short and sweet today so I set myself a 30 minute time limit.

Complete 21-15-9 of

• Bodyweight Bench (165lbs)
• Forearm Curls, 60lbs
• Pullups, strict form

Complete

• 12 Chest Cable Pulls
• 9 Roman Crows (Toes-to-bars, deadhang)
• 15 Glute-to-ham situps
• 9 Chest Cable Pulls
• 6 Roman Crows (Toes-to-bars, deadhang)
• 12 Glute-to-ham situps
• 6 Chest Cable Pulls
• 3 Roman Crows (Toes-to-bars, deadhang)
• 9 Glute-to-ham situps

Routine of the Day – Complete 4 Rounds for time

• 21 Turkish Getups
• Row, 0.3 miles

Time – 26:03

Turkish Getups take a really long time. Its like 3-4 minutes for 20 reps. Mix in rowing 0.3 miles (480 meters) and this ended up taking way longer then I anticipated. The original workout called for 5 rounds, but I ran out of time.