Warm Up
500M Row
12 Supine Ring Row
11 Push Up
10 Passthrough
9 Strict Pull Up
8 KB Swing

– Practice your Kip
– Practice your Butterfly
– Practice your C2B

Met Con

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Jeremey – 19+10 RX
Charlotte – 12+2 RX

Not a PR, but a good attempt. Still recovering from vacation!


Joined in on the 4pm class tonight at CrossFit Lakeland.


500m Row
10 Wall squats
16 Lunges
5 Burpee + 2 Push-ups + 1 Pull-up
10 Hang pull
10 Hang high pull
10 Hang power clean


A: Hang Clean + Squat Clean, 1-rep, every 90sec for 15min (10 sets)

Loaded 95, 115, 135, 145, 155, 165, 175, 175, 185, 185

B: Back Squat, 3 x 8 reps @ 70-75% of 1-RM
Perform every 3 minutes for 9 minutes (3 sets)

Completed all three sets at 205.


Every 4 minutes, for 12 minutes (3 sets), for times:

10 x Strict Pull-Ups
25 x Kettlebell Swings (70/53)
50 x Air Squats

Times: 2:15, 3:03, 3:48

The KB swings really started to smoke my grip. Pull-ups were unbroken on the first two sets and then 5-5 on the third. The KB swings were straight on the first set and 10-10-5 on the other two. Squats were straight through.



500m Row
6 Samson Complex
6 Goblet Stretch
10 Low Side Lunge
10 Pull-ups


1 min ES:

  • Banded ankle distraction
  • Banded front rack


5×3 Front Squat

1×3 @ 95#
1×3 @ 135#
1×3 @ 165#
1×3 @ 195#
5×3 @ 205#

Didn’t feel too bad today. Last time we did pause front squats, I did a set of 2 at 205 with a 3 second pause at the bottom so today wasn’t a major improvement. It didn’t feel really smooth though.


11 min AMRAP:

4 Muscle-ups
6 Turkish Getup (53#)
20 Bodyweight Squats

Result: 1+2

First WOD doing ring muscle-ups! I made it through the first set pretty easily. I rested around :20 between each muscle-up. Turkish getups were straight through 3 on each side. The second set of muscle-ups stumped me. I did the first one without a problem. Then, I failed 4 times before the second complete rep (resting :30 each time around). I was getting plenty high, but I would fall out in the catch position. I finally got a second one with roughly 90 seconds left in the WOD and couldn’t get another. I felt a bit bummed to get so few reps in on this WOD, but I did get a lot of practice in on muscle-ups.



500m Row
6 Samson Complex
10 KB Swing
10 Press


2 minutes each side of couch stretch


Worked on the 3-pos clean and push press/push jerk/split jerk. Went through three rounds of the Big Clean complex (75/95/115) which consists of:

High Hang Clean
Hang Clean
Push Press
High Hang Clean
Hang Clean
Push Jerk
High Hang Clean
Hang Clean
Split Jerk

Without dropping the bar. Gearing up for tomorrow’s WOD, which should be a doozy! 115# didn’t feel too terrible though on my round through it today.



500m Row
40 Squats
30 Situps
20 Push-ups
10 Pull-ups

Time: 4:12

Previous time to beat was 4:44 so I feel pretty good about this time. Still think I could get in the low 4’s or even potentially break 4 minutes. I came off the rower roughly around 1:40. Everything else was unbroken. I couldn’ve shaved some time off on the squats and situps for certain. If I would’ve butterflied the pull-ups, they would’ve been faster as well. Still, a 32 second PR—I’ll take it!


Great to be back from SF and in the gym.


400m Jog

15 Band Goodmornings
15 Band Sidesteps L&R
15 KB Swings
10 Single Arm KB Rows L&R
1 Lap KB Suitcase Carry L&R

-Couch Stretch



15 minutes to work up to a heavy 5 rep.



Tabata Bottom Up Air Squats

Lowest round—15


Max Effort 1-Mile Run
Your time begins when the clock hits 4 minutes (immediately following tabata).

Time: 6:28



400m Run
25m Kigh Knees
25m Butt Kicks
25m Karaoke
25m High Skips
10 Sampson stretch
3 pos. Hamstring Stretch
Shoulder Circuit
10 Passthroughs
Push Up Pyramid
10 Sit Ups


Elbow to Instep


4 Rounds with a partner:
400m Run together
50 Pushups
50 Situps
50 Squats

*Stay together during the run. Complete 50 of each movement between the two of you.

Partnered with Charlotte and we finished in 22:57. Broke the push-ups into 5’s and everything else into 10’s.


3 rounds leisurely pace:

10 T2B
Set of butterfly pull-ups until form breaks



5 minutes accumulated in overhead PVC stretch with 5#

10 Dips
10 Pull ups
10 KB swings
10 Squats
20 DU
Hamstring Floss


For time:

50 Double Unders
40 Air Squats
30 KB Swings
20 Chest To Bar Pull ups
10 Ring Dips
20 Chest To Bar Pull ups
30 KB Swings
40 Air Squats
50 Double Unders

Jeremey – 12:43


10×1 Negative HS Push-ups (on ground)