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BTN press: 10 x 3 @ 70%


Skill: Oly lifting (clean, snatch, jerk)


Work: 100 bottoms up KB press (5 sets of 10 on each arm)
15 freestanding HSPU
50 atomic sit ups


As many rounds as possible in 5 mins:
15 push ups
25m sprint [1 gym length]
10 kettlebell swings 70/53
25m sprint 


Jerk: 1 rep max


100 band pull downs
100 band face pulls


As many rounds as possible (AMRAP) in 10 mins: 
Snatch balance [70% of BW)
Every time the bar touches the ground, complete 20 toes to bar before returning to the bar. 


Box front squat: 1 rep max


3 rounds for time:
800m run
50 back extensions
50 sit ups

Accessory/Post WOD

100 banded quad extensions (50 ea leg)



1 RM overhead squat


50 hollow body kettlebell hand to hand

50 v-sit kettlebell hand to hand



As many rounds as possible in 20 mins:

5 pull ups

10 push ups

15 squats



3 rep max push press: 

10 @ bar

7 @ 40%

5 @ 60%

3 @ 80%

3 @ ++

3 @ ++


Push ups: 3 sets of max reps


“King Kong”

3 rounds for time: 

1 deadlift 455/215 (95%)

2 muscle ups

3 squat cleans 250/175 (85%)

4 handstand push ups



Deadlift: 10 x 3 @ 60%

30 seconds rest in between


25 skin the cats

100 back extensions




Double unders

Sit ups



Shoulder press: 10 X 3 @ 60%

30 seconds rest between sets


10 min: 2 x kettlebell front rack cary (for distance)



75 power snatches for time 75/55 (30-40%)


As CrossFit athletes, staying hydrated is one of the most important things for recovery, relieving muscle soreness, and good health in general. But did you know that when you’re thirsty DURING the workout, it’s too late to hydrate yourself? 

Drink plenty of fluids well in advance of working out, and rehydrate after your workouts. It’s okay to drink water during your workout too, but be honest with yourself. Are you thirsty, or just taking a rest break? :)

Coconut water is natural sports drink. It contains easily digested carbohydrates in the form of natural sugars and electrolytes. 

Not to be confused with coconut milk, coconut water is the clear liquid in the fruit’s center that is tapped from young, green coconuts. Because of its potassium and calcium properties, it’s an excellent way to rehydrate the body. One eight-ounce serving has more potassium than a large banana. 

Coconut water is low in sugar & naturally fat & cholesterol free. It’s naturally refreshing and has a sweet, nutty taste. Though not everyone loves it, it’s worth a try if you’re addicted to sugary sports drinks & need a healthier option.

Research shows that a massage can reduce stiffness and soreness by more than 40%, but getting a massage on the regular can be expensive! The foam roller is the next best thing. It’s portable and achieves the same goals as a massage. Foam rolling should be used both before and after a workout. Using the foam roller prior to a workout can help decrease muscle density and promote a better warmup. Rolling after a workout may help muscles recover from strenuous exercise.

While using the foam roller search for tender areas or trigger points and roll these areas to decrease density and over-activity of the muscle. While the foam roller can be used on almost any area of the body, it works best on the lower extremities. As CrossFitters, the hamstrings and hip flexors experience the most muscle strains, so concentrate on those areas. So next time you’re in the gym, take 5 minutes before and after your workout to give yourself some TLC with the foam roller.



Walking lunge

Pull up


As many rounds as possible in 10 mins: 

250m run

20 walking lunges (advanced + weight)

10 pull ups