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

Monday 07.21.14


CLEAN PULLS-As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended. Full extension should be violent and abrupt, and ensure that you do not prolong the extension for longer than necessary.

Clean Pulls 5x3
85% of Clean
In 10 Minutes
Run 1 Mile
In the time remaining
Max reps Hang Power Cleans
(L2 155/05 L1 135/95)
*Score is total of HPC

Saturday 07.19.14


SKILL WORK: I often see people arrive for class 10-15 minutes early. This is a substantial amount of time in one’s day that can be filled with all kinds of things to make you a better person (besides lifting heavy weights, which automatically makes you a better person). I see many members use this time to mingle, roll out, etc., which is fantastic. However, I often see people unsure of what to do before class begins and hesitantly stand by the door, wishing they had not arrived so early. Let’s use this time to work on a skill. It is hard to get better at a skill, unless you practice it. Select one thing you want to improve at and do more of it!

5 Min Handstand Practice
25 min AMRAP with a partner
20 shoulder to overhead (95/65)
20 toes to bar
20 hang squat cleans (95/65)
20 renegade rows (45/30)
200m run