Okay folks, it's been quite a few weeks now and it's time to put your hard work to the measuring stick and see just how much you've improved by.

The beauty of CrossFit and meso-cycles is you will "repeat" workouts, lifts, standards of fitness. Throughout this cycle, you've squatted, deadlifted, pressed oh and yes (for those of us who didn't conveniently miss) ran/rowed quite a bit.

This upcoming week will be the exact same as your initial "test" week. You will be re-testing your 5RM back squat, 5k Row, 3RM Deadlift and every other test lift and Metcon you tackled the initial first week.

If you were here during the test week you MUST re-test these workouts. Quantifiable data is the most accurate medium of showing fitness, whether by a 5lbs increase on your squat or shaving off even a couple seconds on your 5k row.

We are more than confident you will all improve your initial marks by miles.

This is the week to reward yourself for all your hard work. Don't hold back!

Transform Me Challenge members have our classic Baseline test today! Enjoy!!!

David A. Segun
CF-L1/Strength & Conditioning
CrossFit Hard


Cycle 1 Re-Test Day 1

Share a personal fact no one would ever guess about you.

This week we are re-testing workouts from the first week of the cycle to see how you have improved.  Treat each day like it is a competition and focus on recovering.  Do NOT approach this week like a normal training week.  You do not need to beat yourself up every day to succeed.  We will return to normal training next week to prepare you for the cycle 2 tests the following week.

Transform Me Challenge members have our classic Baseline test today! Enjoy!!!


Back Squat (5 Rep Max Test)

Weighted Pull-ups (Max Reps Weighted Pull Ups)

Be sure to perform this test at the same level that you performed the test at in week 1.  If you used a weight, use the same weight.  If you used a band, use the same band.  Push yourself to find a true max.

CrossFit Baseline (Time)

For Time:
500 m Row
40 BW Squat
30 Ab Mat Situps
20 Push Ups
10 Pullups

Fitness Levels Chart:
Men, Women
3:45, 4:40 Elite
4:30, 5:35 Pro
5:15, 6:30 Expert
6:15, 7:30 Collegiate
7:15, 8:30 Intermediate
8:15, 9:30 Novice
9:15, 10:30 Beginner
10:00, 11:00 Cut-Off

Baseline WOD for Transform Me Challenge Members

Out of Town WOD

Complete exercises EMOM for 14 Mins

5 Air Squats

6 Jumping Lunges (Alternating Legs)

15 metre Bear Crawl


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