Every 4 mins for 24 mins do:
Run, 200 m
20 Wall Balls, 20/14 lbs

So, at “Go!”, you will have until the 4 minute mark to get a 200M run and 20 Wall Balls done.  If you finish before the 4 minutes are up, that will be rest time.  At the 4 minute mark, start the next round of 200M run and 20 WBs.  Do this at the 0, 4, 8, 12, 16, and 20 minute mark.

Log your results to Beyond the Whiteboard.  Don’t have an account?  Email us and we’ll set you up.  It’s FREE!



Scaling Options:

Run –> 250M row

WB -> 14/12


Cool Down:

Downward dog to cobra x20


Calf stretch on rig x 1 min per side



Clean Pulls

2×75%, 2×80%, 1X90%


Based off 1RM C&J from 19Jan

Video courtesy of Catalyst Athletics.  Set up like doing a clean, pull the bar from the ground all the way to mid thigh, then explosively extend the hips, and shrug at the top. Set %s off your 1RM Clean & Jerk from 19Jan2017.


For Time:

21 Pull Ups

21 Hand Rel Push Ups


15 Chest 2 Bar Pull Ups

15 Burpees


9 Ring Muscle Ups

9 Burpee over Box Jump (24/20″)


Log your results to Beyond the Whiteboard.  Don’t have an account?  Email us and we’ll set you up.  It’s FREE!


Scaling Options:

Pull Ups ->Jumping Pull Ups* ->Ring Rows

Push Ups ->off bench

C2B -> Chin Above

Ring MU –> Jumping MUs ->MU transitions

BBJO – 20/16


Cool Down:

Door way stretch – 1 min per side


Roll out T-spine – 20 passes



Overhead Squat:


Yes, only lifting today.  Focus on being successful in all reps.  Therefore, choose your weights wisely.  If you hit a PR, awesome!  If not, at least aim for no misses.  Little clip with some good tips from one of the CF great…

Video courtesy of CrossFit HQ.


Cool Down:

500M Ski erg, slow pace


Roll out what hurts



10 Min of Skin the Cat Practice

Video courtesy of Mobility WOD.  K-Starr and Carl Paoli going over shoulder mobility and benefits of Skin the Cat.


4 Rounds:

4 Min to do…

500M Row

Max Reps – Burpee Box Jump Overs(24”/20”)


Score = Total Burpee Box Jump Overs


Rest 4 min between round

Think of the row as a buy-in.  Also, hips do not have to open at the top of the box jump.  Just get over the box as quick as you can.


Scaling Options:

BBJO -20”/16”


Cool Down:

Doorway stretch – 2 min per side


Heel cord mash – 2 min per side



EMOM for 20 Minutes move from station to station:

Max Reps – Wall Ball (20/14)

Max Reps – KB swing (53/35)

Max Reps – Double Unders

Max Reps – Handstand Push Ups



This WOD goes like Fight Gone Bad.  No rest between switching movements.  Keep a running total (would do the math during your rest)


Score= Total reps


Scaling Options:

WB ->14/12

KBS ->as needed

Double Unders – No scale

HSPU –> Wall Walks ->Pike Push ups off box


Cool Down:

Pigeon pose on box – 3 min per side


Banded bully stretch – 2 min per side



Make up any of the 5X5 that you missed last week. 

If none to make up, do mobility


12 Min AMRAP:

10 Power Snatch – 95/65

10 Pull ups


Scaling Options:

Power Snatch – As Needed


Pull Ups –> Jumping Pull Ups* ->Ring Rows

For Jumping pull ups courtesy of City 4051 CrossFit)…


Cool Down:

3X12 Reverse Hyperextensions

Add weight ea set


Banded lat stretch – 2 min per side



Push Press



Increase weight ea set

Compare to 30Nov16

This is the last of our series of movements for this cycle.  Again, if you did every evolution, you should be able to knock out a heavier 5X5 than you did on 30Nov.


For Time:

Row 5K


Video courtesy of CrossFit HQ.  Some good rowing tips from an Olympic Silver Medalist

Scaling Options:



Cool Down:

Banded OH stretch on med ball


Video courtesy of Barbell Shrugged.


Roll out hamstrings – 15 pass per leg



Back Squat



Increase weight ea set

Compare to 2Dec16

Time to re-test our Back Squat 5X5.  If you hit each and every progression, then you should see an increase of weight used in each set.  Goal is still to increase weight ea set.


Every 4 Min for 16 Min:

16 Box Jumps 30/24


2 Rope Climbs

For Rope Climbing Techniques (vid courtesy of Norcal CrossFit)


Scaling Options:

Box Jump -> 26/22


HSPU – 3 Wall Walks -> Pike Push ups off box


Rope Climbs -> 2 Rope walks + 1 Toe2Rope* per climb


*For Rope walk + Toe2Rope (courtesy of CrossFit 1664)…


Cool Down:

Roll out forearms

video courtesy of Element Mobility


Couch Stretch x 3 min per leg



20 Min to est 1RM Snatch

20 min to est 1RM Clean & Jerk

Compare to 9Nov16

So, time to see if the weeks of Oly skill have paid off.  Don’t get too nervous, just let the muscle memory do its job, and hit your technique!  The weight will come.




Cool Down:

Oly Wall Stretch – 5 minutes


Banded bully stretch x2 min per side



AMRAP 8 Min:

8 Shoulder 2 OH (135/95)

16 Toe2Bar

Rest 3Min

AMRAP 8 Min:

16 Pull Ups

8 Sumo Deadlift High Pull (95/65)

Rest 3 Min

5 Min – Max Distance Row

Yes, 3 AMRAPs in one day!  Glorious! With the short length of each, go all out for the time!


Scaling Options:

S2OH weight – as needed (goal, be able to do at least 2-3 reps unbroken)


T2B –>Knee2Elbow ->Laying T2B


Pull Ups ->Jumping Pull Ups*


SDHP Weight -> As needed (goal is at least 4 unbroken)


If you can’t row – do ski erg


*For Jumping Pull Ups(Courtesy of City 4051 CrossFit)…


Cool Down:

Banded lat stretch x3 min per side


Roll out T-spine x30 passes