4 Min AMRAP:
4 Power Clean 185/125lb or (60% of 1RM Jerk)
4 Push Jerk 185/125lb or (60% of 1RM Jerk)
—Rest 3 Min
4 Min AMRAP:
250m Sled Drag 90/45lb
Tire Flips 350lb (with remaining time left in 4 min)
***Score = # of tire flips
—Rest 3 min
1,000m Row for time



1) Pause Front Squats 5×2 (80% of 1RM—Hold bottom for 5 Sec)

2) Find 1RM Thruster (No more than 5 sets)

5 Rounds: Each Round must be ALL OUT!

5 Front to Back Thrusters (175/115lb or 70% of 1RM Thruster)
15 Chest to Bar Pull Ups
200m Sprint Run
***Rest 3 min between rounds

WOD Notes: This is an anaerobic threshold interval style WOD. Do your best to perform each round all out and choose a fairly heavy weight and band that will allow you to perform all 15 pull-ups unbroken.



“Fight Gone Bad” (Benchmark WOD)
3 Rounds for total reps: 1min each movement
Wall Balls 20/14lb
SDLHP 75/55lb
Box Jumps 20/18″
Push Press 75/55lb
Row (Calories)
—Rest 1 minute



6 Rounds for time: Each round must be ALL OUT!
5 Power Snatches 145/105lb OR 70% of 1RM
5 Ring Muscle Ups (Sub: 10 ring rows and 10 dips)
180′ Sled Drag Sprint 90/45lb
—Rest 2 min between rounds
WOD Notes: Muscle ups are one of the highest skill gymnastic movements that we do in CrossFit. We will go over some progressions. It’s recommended that you have at least a few strict Pullups and Dips to perform them.



Run 800m
21-15-9 of:
Front Squat 155/105lb or 50% of 1RM
Chest to Bar Pull-ups
Run 800m


Awesome turnout today everyone!


Dan and Kutty going head to head


5:30am class


1) 15 min to find 1RM Clean n Jerk
2) Push Press 5×2 (heaviest possible)
8 Min Amrap Ladder:
1 Power Clean, 1 Hang Power Clean, 1 Push Jerk 155/105lb or (55% of 1RM)
2 Burpees
2 (1 Power Clean, 1 Hang Power Clean, 1 Push Jerk) 155/105lb or (55% of 1RM)
4 Burpees
WOD Notes: Next round would be 3 Clean n Jerk Complex and 6 burpees. Continue this pattern for 8 min


6pm class getting after it!


4 Rounds For Time:
25 KB Swings 70/53lb
25 AB Mat Sit-ups
400m Row
—Rest 10 minutes
4 Rounds: Rest as much time between rounds
60′ Sled Pull with arms (heaviest possible)