Friday, September 22nd

Team Series Workout 2

For time:
120 double-unders, each, relay
120 chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15
120 double-unders, each, relay

Men use 95-lb. barbell.
Women use 65-lb. barbell.

Time cap: 15 minutes.

Post time or reps completed within time cap to Comments.

Thursday, September 21st

Team Series Workout 1

9-15-21 reps for time of:
Synchronized thrusters
Synchronized bar-facing burpees

Men use 95-lb. barbell (Scaled is 65-lb)
Women use 65-lb. barbell (Scaled is 45-lb)

Time cap: None

See movement standards here.

Post time to Comments.

Wednesday, September 20th


Snatch Pull + Snatch + OHS
5 x (2+1+1)

Muscle Snatch + Press in Snatch
3 x (3+3)

Tuesday, September 19th

Come early today if you need to get limber before you lift. We will not be warming up as a group, but instead will begin squatting immediately at the start of class.


CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 1/9/17.

Monday, September 18th


3 rounds for time
400m run
21 KB Swings (52lbs/35lbs)
12 pull-ups

Compare to 1/16/17.

Post time to Comments.


100 V-Ups