WOD
5 Rounds:
 Spiderman Crawl (bear crawl with arms/legs wider than shoulders)
20 KB swing (24kg/52lb)
15 Box Jumps (but jump up to top, jump down on other side)

WOD:
5 Rounds
8 Goblet Squat (24kg/52lb at least)
12 Burpees
20 Tire slams with sledgehammer
140 Jump rope singles

*this is not easy to do without the right equipment so substitute as needed

also, SAturday there is no real workout to post... we had a "meet" at the gym and it was AWESOME but involved being outside in the cold rain, flipping tires, hitting tires, running with tires, carrying ti

Powerlift Benchmark
Squat 135lb (max reps)
Deadlift 135lb (max reps)
Bench Press 135lb (max reps)

WOD
5 rds
spend 1 min at each station
Jumping rope
Farmers carry (choose weight, want to be able to not drop weight)
Tire Flip (this is awesome!! substitute a high pull or something deadlifty)

WOD 1
3 Rounds
20 Wallballs (10ft, 20lb ball)
20 Abmat sit ups

WOD 2
OTMEM 20 Min
4 Pull Ups (any way you can)
5 KB high pull (36kg)


It has begun... I am now at a real gym (sort of)... It is a 'functional fitness' gym..not technically crossfit.  I will be doing a lot more unique workouts and more proper

WOD:
4 Rounds:
5 Reps Any way overhead (like clean & jerk) (135lb)
5 Strict Pull Up
10 Toes2Bar