CrossFit Total (1RM of Deadlift / Back Squat / Strict Press)


Bodyweight Benchmark WOD "A"

For Reps (Record reps for each movement and total reps)

2' Pullups

2' Pushups

2' Air Squats

2' Situps


GoRuck Death WOD C


50 Burpees (Allowed to remove hands from sandbag)

100 Sandbag Overhead Lunges (Long)

200 Flutterkicks (Long - Hold sandbag above chest)

2 Sandbag Laps


Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.