Front Squat – 5/3/1

  • 3 @ 135
  • 3 @ 155
  • 5 @ 185
  • 3 @ 225
  • 2 @ 250

250 felt pretty good, and I was able to stand it up for two!


For time:

  • 30 Front Squats (135)
  • 30 C2B Pull-ups
  • 20 Front Squats
  • 20 C2B Pull-ups

Time: 7:01 Rx

I did both sets of front squats in two sets (20/10 and 12/8). The pull-ups were all in sets of 5-6 after an initial set of 10.


Dropped into the noon class. I tried eating before the workout today to see if that would leave me some more gas in the tank. I felt a bit empty yesterday having fasted all morning:

For time:


  • Russian KB Swings (72#)
  • C2B Pull-ups

Straight into:


  • American KB Swings (72#)
  • Bar Muscle-ups

I went 7-7-7, 5-5-5, 5-4 on the C2B pull-ups. They felt pretty solid. The bar muscle-ups, however, were pretty blown up. I did sets of 3-4 the entire time, and ended up hitting CAP + 6 Rx.


Went to the 8AM class to get this one out of the way. We did a WZA online qualifier workout, which was fun although “AMRAP” was a misnomer in this case 🤣

16 min AMRAP:

  • 40 Alt DB Snatch (50/35)
  • 40 Pull-ups
  • 30 DB Burpees
  • 30 C2B Pull-ups
  • 20 Devil’s Press
  • 20 Bar Muscle-ups

I did all 40 snatches unbroken. Then, I split the pull-ups into quick-ish sets of 10. The burpees were in sets of 5 and the C2B in sets of 6. The Devil’s Press is where all hell broke loose. I was doing 2-3 the entire way having to hook grip the darn DBs so I wouldn’t drop ’em. I got to the bar with maybe :45 to spare and knocked out 5 bar muscle-ups for a total score of 165 Rx.


Hit the 8AM class again this morning. Feels good to get the workout in so early!


5×5 – Tempo Deadlift (3 seconds up/3 seconds down – no pause)

I worked up 135, 185, 205, 225, 275. Surprisingly, 275 didn’t feel too heavy at all. I probably could’ve built up just a bit higher.


4 rounds for time:

15 Chest to Bar Pull-ups
15 Deadlifts (185/125)
400m Run

I broke up the pull-ups 9/6 for the first two rounds. Then, 6/5/4 for the second two. Deadlifts were all in sets of 9/6.

Time: 14:17 Rx


I’ve been laid up in bed sick the past few days so it felt great to get back in the gym today. I wasn’t feeling 100%,  but I still was in there!

We started off with some strength work on bench press.


I was pretty stoked to hit 195 for 3 considering I haven’t worked out for a few days and how infrequently we bench press.

Then, we hit this metcon:

8 Rounds for Time:

12 Hand-Release Push-ups
6 Chest-to-Bar Pull-ups
300m Run

Time: 18:09 Rx

My first four rounds were unbroken on the push-ups. Then, I went to quick sets of 6/3/3. C2B Pull-ups felt great and were butterfly the entire way.


I was really excited for this one going in for some reason. I just thought it would be a ton of fun. I was right!

6 Sets of:

4 Burpee Box Jump Over (24/20)
4 C2B Pull-ups

*Rest 1 Min b/t sets
**Pick up where you left off at the end of each set. Score is total number of rounds.

I ended up getting 5, 5, 5, 5, 4, 4+7 for a total of 28+7 rounds Rx. I ripped my hand on the fifth set, which explains the low round. Had to go chasing around after my hand grips. Otherwise, I was able to butterfly all of the pull-ups!


Went to the 6AM class at CrossFit River North this morning. Awesome community and a pretty full class.

Every 15 seconds for 4 min:

  1. 2 Thrusters (95)
  2. 2 Bar Facing Burpees

We completed all 16 sets of Thrusters prior to doing the same with burpees.

Then, we did the following metcon:

15 min AMRAP:

18 Alternating DB Snatch (50/35)
15 Wall Balls (20/14)
12 Burpees
9 C2B Pull-ups

I ended up hitting 4+10.