Wednesday, August 21, 2019

“Have It Your Way”

5 rounds for time of: 
200M run 
15 Chest-to-Bar pullups 
15 ring push-ups 

You may do 15 ring pushups then 15 C2B pullups if you prefer that order. All 15 reps of one movement must be completed before starting the next movement. Post time to comments. Compare to  2/28/128/2/1211/1/1211/20/1310/15/149/21/16, and 9/19/18

Tuesday, August 20, 2019

Press x 1, Push Press x 3, Push Jerk x 5

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Post max loads to comments.

Monday, August 19, 2019

Five rounds for time:
Run 400M
20 Back Squats, 135/95

Post time to comments.

Friday, August 16, 2019


4 rounds for time:
400 M Run
1 Rope climb
7 Squat Snatches, 135/95

Time cap: 20 min
Post time to comments.

Thursday, August 15, 2019

Burpee, DB Thruster

10 rounds for reps of:
30 seconds of Burpees
30 seconds of 
30 seconds of dumbbell thrusters, 35/20
30 seconds of 
Post reps completed to comments.

Wednesday, August 14, 2019


Last week Cori asked if Drew and I would write a workout to honor her dad and Dave’s dad since both recently passed away. Of course we said YES!

4 rounds for time:
13 Box Jumps
39 DU
8 Front Squats, 95/80
8 Push Press, 95/80
24 sit-ups
Rest 93 seconds between rounds

Post time and condolences to comments.

Charles Burton was born 9/13/39. He would have been 80 on his birthday. Manu of you may remember when he worked out at Carport CrossFit. Cori was coaching then and he joined the gym to spend time with her and Brooke. He didn’t like exercise so the Rest interval is dedicated to him! Ha!

Ed Johnson was born 8/8/24 and passed away a couple of days before his 95th birthday. Ed LOVED to workout and was often featured in the local newspaper and on the news for his healthy lifestyle.

The 4 rounds in this workout represent the total number of children these men had. Charles had Cori and Brooke. Ed had Dave and JJ. The number 93 is their combined total years of marriage. Mr and Mrs Burton were married 41 years. Ed and Sue Johnson were married 52 years.

Tuesday, August 13, 2019

DB OHS, BP, Triple Unders

Single-dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
5 attempts at a max set of triple-unders
Complete all 5 sets of OHS, then move on to all 5 sets of bench, then to the jump rope. Post loads and triple-under reps to comments.
Compare to 181015. And 190730

For the overhead squats if you max out the dumbbells do AMRAP sets each arm with good form. You can also sub kettlebells for the OHS.
If you do not have double unders work on double unders for 10 minutes, then do a max set of single unders. If you are proficient at double unders but do not have triple unders yet work triple unders for 10 minutes then do a max set of double unders. If you are working on single unders, work those for 15 minutes.