Tuesday 07.29.14


The 2014 Reebok CrossFit Games is officially over. Congratulations to Rich Froning, Camille LeBlac Bazinet and Team CrossFit Invictus for winning first place. Most of us did not have the opportunity to see these amazing athletes live but these guys did and had an amazing time.

EMOM 15 Min
2 Squat Clean
1 Split Jerk
(50-60% of clean)
EMOM 10 Min
5 DL (L2 315/205, L1 225/185)
100M Sprint
Accumulate 2min Hollow Rock

Monday 07.28.14


It is always important to learn the strict movement before the kipping movement. Yes, kipping is easier to pick up in most cases versus the strict movement, but there can be harmful implications in beginning with a movement that requires powerful momentum from the core versus a movement that requires body awareness, strength, and learning control over the body.

Wt. Pull Up
s 3x5
In teams of 2
100 Clusters (Sq. Clean to Thruster)
(L2 135/95 L1 115/75)
On the top of every min
BOTH athletes perform 5 burpees
Only 1 person performs clusters at a time.

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)