Anyone remember “DT”Popping smoke”?
The photo above is proof of why we track our fitness and the reason we do repeat WODS..

The Importance of Benchmark WODs and Tracking Your Progress in Crossfit

Why you should track your progress, lifts, times, runs and numbers and which are the essential metrics for EVERY Crossfitter.

The simple answer is that you should track all your progress. Every lift, workout, time, improvement, etc should be recorded because this will show you, in cold hard facts, what your training development actually looks like. That’s the ideal, but then life isn’t always ideal.
Read more here:

Dynamic Warm-Up – Mobility Prepare  for..

Test: 1:00 Minute Max rep seated shoulder press 45/33

2rds of
3x Thrusters @ Wod lbs
3x C2Bar or progression
2x Alt DB Snatch @ Wod lbs
2x Lateral Burpees over DB
2x Burpee pull ups.

With a 28 minute running clock complete the following of:
A.8 Minutes to complete 
Thruster 95/65  85/55 75/45
C2Bar Pullups

Rest 2 Minutes

B. 8 Minutes to complete
Alt arm DB Snatch 50/35
Lateral Burpees over DB

Rest 2 Minutes

C. 8 Minutes to complete
3 rounds of:
200m Run
30 Double unders
5 Burpee + 1 Push up + 1 Pullup (ROM)

Team Cool down 70-100 Wall Ball situp passes 14-6# every 10. Do 1  30 sec Mobility static holds each, Coaches choice. 5-7 min

Find max effort DB manmaker x3


30minutes of:

Manmaker x3@7RPE

SLED push x Down & back@+90/45

Sotts press x5@95/65



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