STRENGTH:Establish a 5RM Push Press

500m Row
21 Bodyweight Deadlifts
21 Box Jumps (20")


a) 4-6 Muscle ups/pull ups

b) 4-6 deficit HSPU

WOD: 21-15-9 of:

KB snatches 53/35

Ring Dips Do Work .....

STRENGTH:3 Rounds of

1 Minute Max Effort Back Squat @185/135#

2 Minutes Rest

WOD:15:00 AMRAP:

Run 400m

20 OHS 45/35#

10 Burpees Over Box 24/20″ (regionals standard)

RX+: 65/45#
Do Work…

STRENGTH:Establish a 5rm Power Clean

WOD:3 Rounds for Time of:

30 Wall Balls 20/14#
20 Pullups

5 x 2 @ 70%

WOD:For time:

400m Run Buy-in

Then, 21-15-9 of:
Wall Balls 20/14
Kettlebell swings 53/35
400m Run Cash-out

STRENGTH:For quality of Movement:

100 Arch Ups (scale: 50)

40 Hollow/Arch Swings (scale: 20)

50 Ring Dips (scale: 25)

* break reps and movements up as necessary to maintain optimal technique

WOD:For Total Reps and Calories:

3:00 Row

1:00 Rest

3:00 Double Unders

1:00 Rest

3:00 Burpee Box Step-Ups 24/20″

* Complete excercises in any order

Do Work…

STRENGTH:Push Jerk: 2×5 AHAP

WOD:5 Rounds of:


150′ Shuttle Run (50′ sections – all out sprint)

11 TTB

RX+: 7 Rounds, 7 Strict Deficit HSPU’s 6/4″

STRENGTH:3 Rounds of:

1 Minute Max Effort Squats 175/125#

2 Minute Rest

*Choose a weight that allows smooth reps through your the entire minute.

WOD: For time:

Run 400m

21 Thrusters 95/65#

21 Burpees Over Bar

Run 400m

15 Thrusters 115/85#

15 Burpees Over Bar

Run 400m

9 Thrusters 135/105#

9 Burpees Over Bar

RX+: 115/155/185

by K. ALEISHA FETTERS Last Updated: Jan 13, 2017
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For a long time, we thought avocados were good for nothing but ready-made guac and a decent California burger every now and then. But these little nutritional hand grenades were having an explosive impact on our diets for all that time. How so?

They’re infused with a key nutrient for maintai...

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Gymnastics skill:3 Rounds For Quality of Movement:

1:00 Hollow Rocks

:30 Rest

1:00 Alligator Rolls(hollow to Arch)

:30 Rest

1:00 V- Ups

:30 Rest

WOD:In Teams of 3-4

24 Minute Row for Max Calories

(Teams of 4 Row 32 Minutes)


Dr. Lustig: Type 2 Diabetes Is "Processed Food Disease" (Short Version)

Click here for the full version: https://youtu.be/f1oRlVKwrio Dr. Robert Lustig is an endocrinologist and professor of pediatrics in the Division of Endocrinology at the University of California-San Francisco. In this video, he sits down with CrossFit's Rory McKernan to explain sugar's toxicity, outline the stakes of sugar consumption and offer suggestions for addressing the ongoing sugar crisis.

STRENGTH:Floor Press: 3x Max Effort 135/85#

WOD:3 Rounds of:

9 Power Cleans 135/85#

33 Abmat Sit-ups

15 HSPU’s

Rest 2:00 between rounds

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