Weighted Box Step-up 5-5-5-5-5 repetitions (each leg)

Rest as needed then,

1 minute of 95lb. / 65lb. Ground to Overhead
1 minute of Lateral Bar Over Burpees

Rest up to 2:00 then,

2 minutes of 95lb. / 65lb. Ground to Overhead
2 minutes Lateral Bar Over Burpees

Rest up to 4:00 then,

3 minutes of 95lb. / 65lb. Ground to Overhead
3 minutes of Lateral Bar Over Burpees

Note: Every repetition counts as a point in today’s workout. How many people can break 200 repetitions with Rx’d weight? Pay special attention to the “variable rest” in the workout, which will be determined by class size. How much effect does rest have on your performance? Keep in mind that in the “real world” rest is never guaranteed and always variable. This workout was performed in our gym on August 24, 2014, and September 25, 2014, and the consensus on both occasions was the session was LEGIT. Can anyone break 200 repetitions today? The best scores we saw in August and September were in the high 170 range.


Scott – Cole – Lee(animal) Endurance WOD Champions


CrossFit Clinic (7:00 PM – 8:00 PM at Headquarters)

We are in our third week of Clinic and will focus on the Power Clean and Rope Climb techniques. Today we will be working on our 15′ Rope Climb. How many of our Clinic Athletes can get their first climb?

Clinic Skill: Medicine Ball Clean, Barbell Clean and Rope Climb

Clinic Workout:

21,15,9 Repetitions of:
Barbell Clean
Medicine Ball Front Squat
Hand Release Push-up

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Station Rotation Day!

30 Seconds “On” followed by 30 Seconds “Off” at the following stations. Complete up to three rotations.

Bosu Ball Push-ups (working on balance today!)
Tire Pull
Assault Bike
Tire Flip or Slam Bag Flip
Box Step Up or Hurdle Step Over
Red Weighted Jump-Rope

CrossFit Kids (4:00 PM – 5:00 PM at Krav Maga – Meet at HQ)

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

Tonights Yoga practice will be our traditional Warrior Body Zen Mind Vinyasa Flow and will be taught by Bailey Feeney.


“Like the sound of an echo, your words ultimately play back to you measure for measure. Ensure your speak a language of positive expectancy and optimism.” – Greg Amundson


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