We had some errands to run today so we hit up the earlier class at 8am.


800M Run
10 Samson Stretch
9 Strict Pull Up
8 Push Up
7 Hand Stand Shoulder Touches (each arm)
6 Box Jump (warm up)
5 Goblet Stretch
4 Box Jump (higher)
3 Chest 2 Bar

Met Con

3 rounds:

1000m Row
20 Pull-up
30 Box Jump

Jeremey: 20:01
Charlotte: 27:49

Did 10/10 for all the pull-ups and rebounded on all the box jumps. First row averaged 1:52, second 1:55, third 1:58.


Went to Grassroots CrossFit for another 6:30am workout. Glad my AirBnB is so close!

We started with a 12 min EMOM alternating between:

  • 5 HSPU
  • 5 Strict pull-up
  • 10 push-up

I was happily able to get all sets of HSPU in unbroken pretty easily. Maybe these are finally coming around!?

Then, we jumped into a metcon of:

1.5 mile Air Assault
20 C&J @ 135#
1000m Row

Time: 14:34

The C&Js didn’t feel particularly great today. Not sure if I’m just tired or what, but I didn’t feel like pushing it. More water, less beer today at the conference!


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
Freeze Tag!

Freeze in place when tagged.
Unfreeze someone by doing one of these options near them:
– 2 Burpee
– 3 Sit Up
– 4 Jump Lunge

Met Con
As Partners Complete:
2000M Row
200 Double Under
150 Sit Up
100 Box Jump
100 KB Swing
100 Plate Push Press (45/25#)

*1 Person working at a time.

Partnered with Kevin. We finished around 23:40ish.