A big shout out to Jonathan who worked so hard last night that he puked both during and after the workout. He joins the many who have earned a place of honour by signing our famous POP (Puke Or Pass out) bucket. As you can see there is a large number of signatures on the side of the bucket.
Deadlifts
3-3-3-3-3
4 Rounds for time:
9 Box Jumps - 20″
15 Mountain Climbers - ea. 2nd steps counts as 1
25 Squats
The first CrossFit Games Open WOD gets posted this evening. Any registered athletes be sure to get in this week and get your verified times.
Since everyone used the same bands and weights they started with when they last did Fran as part of the Paleo Challenge; people have asked to do it again this week to get a true benchmark time with their improvements. Those who were not part of the challenge can do the alternative WOD below Fran.
“Fran”
21-15-9
Thrusters – 95lbs/65lbs
Pull-ups
or
4 Rounds for time:
25 Sumo Deadlift High-pulla – 95lbs/65lbs
50 Push-Ups
Physical training is not enough in the world of Elite and High Performance Sports… You need to be strong of body and mind. These books not only provide the insight into the right minset, but show you how to do it.
The self-defense and personal protection industry is full of frauds, fakes and flat our liars.
Here is a list of great self-defense and personal protection books from authors who are considered ligitimate experts in this field.
Note: Some of these are very hard to find and here in North America and you may end up needing to order them directly from the authors in th UK.
Here is a list of great Paleo Books that helped all our members understand Paleo eating and Nutrition, and how to best follow it and accomplish their fitness and nutrition goals.
Real eye opening books and movies about the food industry, our eating habits and the general state of the foods we consume. These will make you think twice about what you are eating.
Overhead Squats
5-5-5-5-5
5km Run or Row for time.
Let the Games Begin!
Pending any weird equipment requirements we have OPTED IN for all 6 weeks of workouts. For this special occasion WE WELCOME ANYONE FROM ANY OTHER CROSSFIT AFFILIATE OR ANYONE WHO DOES CROSSFIT BY THEMSELVES to come and join the action at our box. Official games wods will take place on Saturdays 1pm and Sundays at 10 am. You are also welcome to contact us to arrange another time to do your WODs and we will endorse your times. The FEE for any non-member is $20 per WOD for Saturday at 1pm and Sunday at 10 am. Other privately arranged times will carry a fee of $30 per WOD. Call us or email us for more information!
NOTICE
If you plan on participating in the CrossFit Games Open, get your self signed up ASAP. WOD’s start next Tuesday. We will be opting in as a witness for the WOD’s but make sure you let us know before hand that you plan on competing. Go to https://games.crossfit.com/ and speak to Paul or Paula
You can find our affiliate site at http://games.crossfit.com/affiliates/point-blank-crossfit
5-5-5-5-5 80% 
1RM Push Press
AMRAP in 15 mins.:
15 Wall Balls
100m Run
5 Pull-Ups
10 sets 2 reps 85% of 1RM of Front Squats
3 Rounds for time:
30 Ring Dips
40om Run
50 Lunges
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