Friday 07.25.14


The wall ball drill comprises two highly functional classical weightlifting movements brought together at light loads and extended duration to create a super- potent metabolic conditioning tool with an enormous potential for increasing athletic performance. When perfected, each shot looks identical to the one before, and the ball’s contact and departure are gentle and smooth. If the athlete endeavors to quiet the drill, the benefit to mechanics and breathing technique are immense.

Back Squat 3x5

Thursday 07.24.14


Starting today’s workout with some snatch complexes. Complexes are a great way to sneak in some extra work volume and strengthen specific parts of the lift.

Every 30sec for
6 min (12 Rounds)
Power snatch+
Hang Sq Snatch+
Sq Snatch @ 70% 1RM of Snatch
EMOM 10 Min
*Even Min
On 0,2,4,6,8 mins
3 Sq Snatch 80%
*Odd Min
On 1,3,5,7,9 mins
15 Box Jump Overs 24/20
(SUB 10 Box Jump Overs)

Wednesday 07.23.14


CJ Cumming (-62kg) jerking a new youth/junior/senior American record in the clean and jerk with 153kg/337lbs. What is an incredible achievement for lifter of any age he just turned 14 in June. Hope this gets you fired up for some split jerks!

Split Jerk
Every Min On Min
for 10 min
3 Split Jerk
@ 60%
work on speed under the bar
AMRAP 25min
15 DB thrusters
(L2 40/20, L1 30/10)
500m DB Farmer Carry (same wt)
50 HR Push Ups

Tuesday 07.22.14



The CrossFit Games will begin this week and are a playing field where the fittest athletes are given a chance to distinguish themselves through consistently exceptional performances. In a single weekend, the CrossFit Games test athletes’ capabilities across broad time and modal domains. A wide variety of different events are intentionally included. In the past, these have ranged from dusty hill sprints to sandbag carries to ocean swims and endurance events. Future events will include even more surprises.

In order to be satisfied that the CrossFit Games winners are truly the Fittest on Earth™, we need to be confident the champions would also win other good tests of fitness.

Every 30 sec for 6 min
(12 Rounds)
Power Clean
Hang Squat Clean
Squat Clean
@70% of 1 RM of clean
10 Rounds
5 Front squat
(L2 135/95 L1 115/75)
10 Burpees