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.


West Metro CrossFit Spring Fling Competition with Zach, Karly, and Marissa! Here’s how we did in order of event.


3000m Row switching off with each teammate getting 20, 15, 10, and finally 5 pulls. Each teammate completes a matching set of burpees once they’re finished rowing.

Time: 12:50 (8th)

Event #1

Part 1 – Partners 1 & 2 (M/M or F/F) alternate movements to complete as many rounds and reps as possible in 6 minutes of:

5 Burpees
10 Axle-bar Deadlift (180/120)
100m Sprint

Part 2 – Partners 3 & 4 (M/M or F/F) alternate movements to complete as many rounds and reps as possible in 6 minutes of:

5 Toes to Bar
10 Wall Ball Shots (20/14) to a 10′ target
20 Double Unders

Result: 782 reps (4th)

Event #2 – “Clean & Jerk”

Time Cap: 12 min

Teams have 12 minutes for each member to establish a 1RM Clean & Jerk. Each team will be provided two barbells and two athletes may be lifting at a time. Scoring will be the combined total weight of all four team members best lift.


While not attempting a lift, one team member at a time may perform Ring Muscle Ups. Each Muscle Up will contribute an additional 2 lbs to the team’s overall total.

Result: 877# (14th)

We completed 66 muscle-ups, and I hit a PR of 185# on Clean and Jerk.

Event #3 – “If He Dies, He Dies”

Time Cap: 11 minutes
For time:
200m Run w/ 35# plate
20m Dumbbell Overhead Lunge (50’s/35’s)
15 Handstand Push Ups or 45 Hand-release Push Ups
5 Burpees Over the Wall
15 Hang Power Snatch (115/75)
2 Legless Rope Climbs or 4 Rope Climbs

Result: 11:32 (11th)


Warm Up
Carrabba’s Burpee Run
Warm Up at Carrabbas!
Run Back

WOD Prep!

Met Con
“Partner 30’s!”

2 Rounds Of:
200M Run
30 Box Jump (24/20″)
30 KB Swing (53/35#)
30 Wall Ball (20/14#)
30 Burpee
30 Pull Up

*Partner with someone using same equipment.
Med Ball travels everywhere with you!
Med Ball can never touch the ground!

Jeremey – 12:28 Rx (Partnered with Chris K)

Extra Work
– 3 position snatch drills
– Handstand holds


Warm Up
2 Rounds Of:
20 Jumping Jacks
Par. High Knees
10 Perfect Squat
Par. 2 Foot Hop
10 KB Swing (race)

Max Vertical Jump

From a standing position next to a wall, jump as high as possible and touch a piece of tape to the wall.

Jeremey – 112″

Met Con
14 Min AMRAP Of:

6 Toes 2 Bar
9 Deadlift (225/155#)
12 Burpee to a 6″ target

Jeremey – 7 rx
Charlotte – 5+9 rx