Thursday October 13, 2016 ''


max strict press 5 minutes (20kg/15kg)


Tabata box jumps (24”/20”)

Tabata air squats

Tabata double unders

Wednesday October 12, 2016 ''

Seven rounds for time of:

400 meter sprint

400 meter walk

Tuesday October 11, 2016 ''


Death by Push Ups (2’s)


12, 9, 6, 3 Reps for time of:

Power snatch (42.5kg/30kg)

Chest 2 bar pull up

Monday October 10, 2016 ''

Complete 4 rounds:

One round is 7 cycles of the following complex:

Power Clean

Front Squat

Push Press

Back Squat

BTN Jerk


Do not drop the weight.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

*Add weight each round and work up the heaviest weight possible.

Saturday October 8, 2016 ''

Two rounds for time of:

50 Pull-ups

75 Sit-ups

50 Overhead squats (35kg/25kg)

75 Double-unders

Friday October 7, 2016 ''


EMOM 14 minutes

1 squat snatch

Choose your own weight


AMRAP 10 minutes

2 handstand push up

2 thruster (20kg/15kg)

2 knees to elbows

Increase reps by 2 each round

Thursday October 6, 2016 ''


5 x 5

Push Jerk (Touch & go)


One Minute On, One Minute Off, for 10 minutes.

30 kettlebell swings (32kg/24kg)

You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.

*If you count a penalty, perform a single 500 meter row for the penalty.

At the duration of the workout

Wednesday October 5, 2016 ''

For time:

50 Wall balls (9kg/6kg)

10 Muscle-ups

40 Wall balls (9kg/6kg)

8 Muscle-ups

30 Wall balls (9kg/6kg)

6 Muscle-ups

20 Wall balls (9kg/6kg)

4 Muscle-ups

10 Wall balls (9kg/6kg)

2 Muscle-ups

Tuesday October 4, 2016 ''

“CrossFit Total”

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

You have a maximum of three attempts at each lift. First attempt should be a guaranteed lift to get on the board. Second lift should be challenging lift but with high percentage chance of making it. Third attempt is go for gold.

Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers. You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift. Managing your time is very important in this workout. You have 20 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.

Monday October 3, 2016 ''

“I will never let you go”

You must remain in contact with the object you are given throughout the entire workout

1600m run buy in


100 burpees

50 lateral jumps over objects

100 sit ups

50 push-ups

100 lunges

50 Spiderman jumps

100 squats