Warm Up

200M Row Sprint
5 Goblet Stretch
6 Cossach Squat
7 Perfect Air Squat
100M Run (Fast)
1 Rope Climb

Coach Led Clean Prep

Met Con

4 Rounds For Time Of:

2 Rope Climb
100M Sprint
4 Clean (225/155#)
100M Sprint

Jeremey: 17:30 (205# Clean)
Charlotte: 21:17 (125# Clean)

Although I had to scale down the clean, I’m still pretty pumped about this one. Back on 5/15/17, we did a 1RM on clean, and I failed at 215# multiple times. Today, I didn’t have any misses at 205# over 16 attempts. Everything else was fine – the cleans took the majority of the time.


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
3 Rounds Of:
100M Sprint
4 Samson/Hip
5 Strict Pull Up
6 Cossach Stretch
1 Rope Climb

Met Con

For Time:
10 Rope Climbs, 15″
20 Back Squats, 225#
30 Handstand Push-ups
40 Calorie Row

Had to scale this one down to 185# on the back squat. Did all of those unbroken. The main hurdle was transitioning over my head. Did the HSPU in sets of 3 up to 15 and then 2/1 afterwards.

Jeremey – 20:33

Extra Work
1 Mile Run (w/ weighted vest if you have one)


Warm Up
2 x 10 Reps Of:
Samson Stretch
Overhead Squat
Back Extension

1 Rope Climb

Met Con
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 Pull-ups
50 Sit-ups

Jeremey – 18:13 Rx
Charlotte – 27:10 Rx

Extra Work
One mile run


Had a few beers yesterday for birthday shenanigans meaning I don’t feel 100% today! Went to the 4:30 class though. The 130# stone felt pretty darn heavy. Ended up getting the 170# stone up after the workout though!

Warm Up

500M Row
Lunge to KBs
5 Goblet Squat
10 Pull Up
5 Goblet Squat (heavy)
5 Burpee
1 Rope Climb


– Lapping the Stone
– Stone to Shoulder
– Rope Climb

Met Con

18 Min AMRAP Of:
2 Stone to Shoulder AHAP
2 Rope Climb
15 Push Press (45/25#)
250M Row

Jeremey: 4+19 (160m into row) w/ 130# stone
Charlotte: 3+2 w/ 90# stone


Warm Up

500M Row
Shoulder Circuit
10 Strict Pull Up
10 Passthrough
6 Goblet Stretch


– Russian Baby Maker
– Front Rack

Met Con #1

7 Min AMRAP Of:

5 Front Squat (135/95#)
5 Push Press (135/95#)

  • Front squat from floor


Met Con #2

12 minute AMRAP:

Row 250m
2 Rope Climbs
Row 250m
12 Toes to Bar

Jeremey-3 rounds
Charlotte-2+250+3 (Walk ups instead of rope climbs)