I watched the 9AM Saturday class and then planned to do a workout at 10AM. We had a new person drop by the gym though so I ended up working out with the and taking them through a workout. We did the following:

30-20-10 of:

Row (Calories)
GHD Situps
Wall Ball 20#

Time: 10:30

I wasn’t necessarily hustling, but I wasn’t really taking it slow either. After Todd finished with Fundamentals, we hit the 9AM workout together since it was a partner WOD:

For time:

150 Hang dumbbell power snatch (55lbs/35lbs)
100 Burpee box jump (24″/20″)
75 Power cleans (135lbs/95lbs)
50 Front squats (135lbs/95lbs)
25 Strict Ring Dips

Time: 23:00 Rx

We moved fast! Split the dumbbell work into 10’s. The burpee box jumps were quick 5’s as were the power cleans and front squats. Ring dips were 12/13 unbroken.


Met Con

10 Rounds for time of:

5 Burpee box jumps (30″/24″)
10 Pull-ups

Jeremey: 10:54 Rx

I broke the sets of pull-ups into 5’s from the very start which may have been too conservative. I was able to maintain that through the entire workout and even switch to 6/4 at the end.


  • 50 situps

Active Life Shoulder

Warm Up

  • Push Up Shoulder Tap: x 10Standing P
  • Pass Through with PVC: x 10


  • 1 Arm Overhead Carry: establish your max weight for 100M in 3 sets or less for each arm

I did 45# for the overhead carry. It took me 3 sets on my left and 2 sets on my right.


21-15-9 reps for time of:
Dumbbell Snatch (50lbs/35lbs)
Burpees, jumping over the dumbbell

Jeremey: 4:16 Rx

**7 minute cap on this workout.
Met Con #2

Keep the clock running from part 1, when the clock hits 12 minutes do:

3 Rounds for time:
10 Deadlift (315lbs/205lbs)
10 Burpee Box Jump (24/20″)

Jeremey: 6:52 Rx (Phew – didn’t think I was going to make it 😀 )


Warm Up

Team WOD!

Met Con

AMCAP – As Many Cards As Possible in 25 min

Hearts – O.H.W.L. (45/25#)
Diamonds – Pull Up
Spades – Burpee Box Jump
Clubs – Dips

Joker 1 – 20 KB Snatch
Joker 2 – 30 Toes 2 Bar

I paired up with Stuart, Jamie, Charlotte, and Hillary (Team Average Joes). We dominated at dodgeball! For the actual workout, we pulled a lot of high cards right off the bat, especially pull-ups. I think we got through 21 cards total.


I convinced my awesome wife to stick around and do the following with me:

Assault Bike Calories
GHD Situps

Wasn’t too bad. Likely will start at 35 or 40 next time and work down by 5’s.



With at 20 min running clock, work your way through these 6 Stations. Warm up and mobilize. Practice speed while perfecting technique

8 Goblet Squats
8 Kettlebell Swings
8 Max Effort Vertical Jumps
Pushup Pyramid
8 Supine Ring Rows
10 Hollow/Superman Rolls (5 L, 5 R)
Foam Roll IT Band

10 minute AMRAP

Burpee Box Jump Overs (24″)
*5 Wall Balls Every minute on the minute (20#)

Jeremey—65 total burpees