Warm Up

3 mins Double Under
3 mins Pistol practice
Shoulder Circuit
7 Strict Pull Up
7 KB Swing (Fast)
10 Jump Lunge
7 Kipping Pull Up

Met Con

For time:
50 Wall ball shots, 20/14#
50 Chest to bar pull-ups
50 One-legged squats, alternating
50 Dumbbell snatch (50/35#)

Jeremey: 17:52 Rx
Charlotte: 20:18 (10 C2B, 40 Pull-ups)

This one was going really well until I got to the pistols. I started with 50 WBs unbroken. Then, I did 10 C2B to start then moved to sets of 5 with 3-5 seconds between sets. The pistols really got me. I didn’t warm up enough so I fell down on the first few before finding a groove. Need to work on those more!

On the plus side, I wore my new lifters for the first time (picked up a pair of Adidas AdiPower), and they were awesome. Pistols in lifters are far easier than in my Nanos.


Warm Up
2 Rounds Of
250M Row
100M Tire Drag
100M Tire Pull
10 Burpee Broad Jump
15 Barbell GM

Met Con
21-15-9 reps for time of:

Deadlift (275/195#)
Box Jump (30/24″)

Jeremey: 7:22 Rx
Charlotte: 9:17 (155#)

Broke up the deadlifts 8-7-6 for the first set, 6-5-4 for the set of 15, and then 7-2 for the set of 9. Really wanted that last set unbroken, but alas!

Extra Work
3 x 10 Weighted Knee Raise



1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

*Partition reps however you like. Wear a 20# weight vest.

Jeremey: 39:58 Rx (9 min PR!)
Charlotte: 53:09 (No vest)

Hell yeah! Solid PR on an awesome workout. I stuck with the Cindy strategy and just focused on moving the entire time. The first mile was roughly 7:10. I broke the push-ups up from the start at 5/5. I was done with 13 rounds at 22:00. Switched to 4/3/3 on the push-ups around round 11-12. Rested maybe 5 seconds between sets. Overall, I felt a lot better than I did last year – taxed but still able to move. I was out the door in roughly 31:30 meaning the last mile was about 8:25.


Still feeling like crap from all the working out this past weekend. Body feeling pretty run down, but I didn’t want to miss this one!

Warm Up
2 Rounds
250M Row
7 KB Swing
7 Press
7 Tricep Ext.
4 Wall Walk
20 Sit Up

Met Con

For time:
10 Thruster (95/65#)
15 Bar-facing burpees
20 Thruster (95/65#)
25 Bar-facing burpees
30 Thruster (95/65#)
35 Bar-facing burpees

Jeremey – 12:42 Rx
Charlotte – 15:55 Rx

I did the first two sets of thrusters in sets of 10. At the round of 30 though, I was absolutely gassed. I did 8/7/5/5/5 trying to minimize the amount of rest. Need to go sets of 10 moving forward.


Warm Up

800M Run
12 Passthrough
10 Elbow 2 Instep Crawl
8 Samson Stretch
6 Goblet Stretch (3 twist/3 shift)
4 Burpee Broad Jump
60s Hand Stand Hold

Coach Led OHS Warm Up

Met Con

2013 CrossFit Games Regional Event 2

Complete the following in 7 minutes:
3 Overhead squats

Begin with 135, 185, 225 or 255 pounds (or scale as needed) and increase by 10 pound increments to as heavy as you can within the seven minutes. Do not use a rack.

Jeremey – 125 – 135 – 145 – 155
Charlotte – 80 – 90 – 100 – 110

My entire body is still pretty sore today from the nearly half marathon and CrossFit comp this past weekend. I didn’t realize exactly how sore I was until I started moving around. OHS didn’t feel great, but it gave me some movement. Hopefully some of the soreness will be gone tomorrow.