8 exercises performed in a row, all 8 the first round. Each round after you get to choose which exercise to you would like to eliminate until you have one left for your last round.
2 rope climbs
6 clean and jerks- light/moderate
2 wall walks
12 T2B
12 broad jumps
bear crawl long way of gym-down
16 DB snatches- alternating
12 deadlifts w/ same weight as cleans
*score total time

overhead band distraction 10 minutes

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Micaela- back at it

Front Squat 5-4-3-2-1

5 thrusters – light
10 sit-ups
15 double-unders
As many rounds as possible in 10 minutes
Rest 5 minutes
5 thrusters (10-20lbs heavier than first AMRAP)
10 weighted sit ups w/ med ball
15 double-unders
As many rounds as possible in 5 minutes
*pickup where you left off on first 10 minutes Score total rounds and reps & part A

LAX ball pec anterior deltoid smash 10 minutes

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Skill Work:  work towards a freestanding handstand – 10 minutes

Bench Press 5-4-3-2-1

10 pushups
10 pull-ups
7 rounds for Quality and Time
(15 minute cap)

Left high ham smash one minute (bar in low rack)
bottom of a squat one minute
Right high ham smash
3 rounds

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1 Power Clean+ 1 Hang Power Clean
work up to a heavy complex

10min AMRAP
6 hang cleans -moderate
12 box jumps

Cash out- Plank Hold
*as a class challenge to see who can hold the longest plank- score the winning time for each class

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6 minute AMRAP not for time
20 one arm KBS (10 on each arm, Russian swing-to eye level)
20 mountain climbers
20 walking lunges
Run down and back

1 minute max calorie row
1 minute rest
1 minute max KBS- heavy
1 minute rest
1 minute max burpees
Then recover no more than 5 minutes rest

Perform exact number you got on each movement in part B
3 rounds for time
*score each max number in B and time for C

foam roller low back 6 minutes

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2 Pause Back Squats + 2 regular 3 sets
1 pause + 1 regular 3 sets

42 wall ball
21 power snatches – light
30 wall ball
15 power snatches
18 wall ball
9 power snatches
*for time

couch stretch 5 minute total

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Jess D.

Open Gym

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“Which wallet is yours?’


A few quotes from the article link above;

“work hard at something”

“…excel at pushing past the temporary unpleasantness of intense effort (physical or mental).”

“You must expend enough effort that you feel some yuck.”  or as we call it in CrossFit; suck.

I think we all have times in our lives in which we face challenges that help us grow.  Maybe it’s college, a career, or raising children.  Should we ever get to a point where we’re not seeking out any challenge?  No challenge sounds good, things are easy.  Not working that hard, making lots of money.  Not working out that hard or at all, I look great and feel great.  Is that the way it works?  In your dreams that’s the way it works.  Read the article and go challenge yourself.

Can you do it over time, a lifetime?  Lean forward, continue to grow, and challenge yourself.

Without re-racking the bar:
Front Squat
1 Rep at :00
1 Rep at :10
1 Rep at :20
1 Rep at :30
5 Sets, every 3 minutes on the minute

Max Bear Complexes in 3 minutes
Rest 2 minutes
Max Bear Complexes in 2 minutes
Rest 1 minute
Max Bear Complexes in 1 minute

*For this workout, a bear complex is ONE time through the sequence of squat clean to overhead, back squat to overhead.
**This is a light, cardio workout
Score total bear complexes (one score)

Trainer’s choice- Mobility

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8 Suicides (half, full sideways across platforms)
80 Double Unders
6 Suicides
60 Double Unders
4 Suicides
40 Double Unders
2 Suicides
20 Double Unders

Row 2k

LAX ball to Achilles

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Chinese Planks
1 minute belly down
1 minute belly up
1 minute off
3 rounds

25 Wall Balls
25 V-Ups
4 Rounds for Time

KB Gut Smash
Accumulate 3 Minutes

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