Early this week, we focused on strength and our big lifts… To be the complete athlete and CrossFitter, one needs to have the stamina and endurance to apply the strength that has been building from more power oriented workouts.
After the workout, think about grabbing a partner, and working on a skill that you suck at. It’s the perfect day for that…

Partner 1k Row
Each person rows 1k while other rests. Repeat 2 x.

If classes are large, this is a primarily cardio/conditioning day… The goal is to push the “oxidative” pathway to the max. So some people may start on the skill, while others on the wod.

WOD: 25 min cap
Run 800m
50 Box Jump overs…

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Skill: 20 min
front squat w 5 second pause at the bottom


8 min AMRAP
30 BF Burpees
40 OVHD Squats 95/65

This one is going to be fun…


Skill: 15 Minutes
Hang Power Clean
Find your 2 rep Max

WOD: time cap: 15 min
21 Power Cleans 155/105
20 Handstand Push Ups
15 Squat Cleans
9 Squat Clean and Jerk
20 Handstand Push Up


Tomorrow we are going to stick to some classic CrossFit movements… No buddy carries either. All you will need is a medball and a jump rope… Kinda makes you feel like a kid!

Bring long socks. If you so desire, you will have a chance to practice those pesky rope climbs.

Skill: 18 minutes
Complete as much of this as possible…
5-10 rope climbs
30-60 ghd sit-ups
3×100 yd SLED DRAG


A friendly reminder… By your own jump rope.


More Progenex in the house by Thursday!

Skill: Back Squat
20 minutes

4 min AMRAP
20 Front Rack lunges 115/75
20 pull-ups
20 Front Squats
20 toes to bar
20 Thrusters
20 Chest to bar pull-ups

Rest 2 minutes

8 min AMRAP of the above