Intro Class
The Latest

Seth deadlift


1) Fitness: Bench Press, 3×5 Linear Progression

Performance: Bench Press, 5RM, then drop sets at 95% & 90%

2) Fitness: Every minute on the minute for 10 minutes, one deadlift at new linear progression weight. Do not work up.

Performance: Every minute on the minute for 10 minutess, one deadlfit paused two seconds 2″ off ground. Start at 75%. You may work up, but keep form tight.

Optional independent work:

3a) 3x 50m Overhead Axle Bar Carry

3b) 3x :30 (accumulate) L-Hold (pull up bars, rings, rope, or parallettes)

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, IN, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, NC, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

Memorial day workout at 1100; get some.


Two rounds for time:

  • 200 Double-unders
  • 135 pound Overhead squat, 50 reps
  • 50 Pull-ups
  • Run 1 mile


team “Bull” 

Same as above, teams of two, OPWAAT, runs completed together.

Hyam running

0845 Weightlifting

1) Snatch, pause one seconds 2″off floor and one seconds in bottom of receiving position: 3@ 40%, 3@ 50%, 2@ 60%, 2@ 70%, 2@ 75%, 1@ 80%, then find max with zero misses

2) Jerk, 1RM with pause five seconds in dip and catch, then 3 @ 80% with no pause (three singles).

1000 CrossFit


Work to a 5RM Push Press, then drop sets @ 95% and 90%


Teams of 3:

  • 200m Seabag Relay (60/40)
  • 30 Team situps
  • 100 Deadlift, OPWAAT (155/105)
  • 30 Team situps
  • 200m Seabag Relay


Cathryn is gone!


Fitness: Back Squat, 3×5 Linear Progression

Performance: Back Squat, work to a 3RM with a five second pause at bottom during the first rep only. Then two drop sets at 90% with no pauses.


100 Burpees for time.

EMOM including the first complete 3 thrusters (95/65)

Compare to 2014.12.17

Lauren at the buzzer


1a) Fitness: Press 3×5 Linear Progression

Performance: Press, 3RM, then two drop sets at 95% and 90%

1b) Weighted/Strict Pull-Ups 3xME (aim for 5-8 reps)


3 rounds for time:

  • 400m Run
  • 18 Pull Ups
  • 6 Wall Walks


Fitness: One deadlift, EMOM for 10 minutes at new linear progression weight. Do not work up.

Performance: One deadlift paused three seconds 2″ off ground,  EMOM for 10 minutes starting at 75%. Work up but keep form tight.


4 rounds, not for time, go unbroken on each:

  • 15 Kettlebell Swings (70/53)
  • 10 Walking Front Rack Lunges (155/105)
  • 40 Double Unders

Emily kips


1) Fitness: Every minute on the minute (EMOM) for 15 minutes, one full clean or hang clean.  Start light and work up in weight. If form degrades then drop weight back down.

Performance: EMOM for 15 minutes, one full clean. Start at 75%; you may work up but there should be zero misses.

2a) Fitness: Bench Press, 3×5 Linear Progression

Performance: Bench Press, 5RM, then drop sets at 95% & 90%

2b) Pendlay Rows, 3x 10 AHAP

Optional independent work:

3a) Fat Grip Unilateral Farmer’s Walk, 25m x 6 – alternate hands (50m per round) – AHAP with good form (keep body/shoulders/pelvis square with no stopping during 25m segments)

3b) 3x 8 Tricep Extension on Rings – maintain perfect plank


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