Push Jerk 8×2 at 70% 1RM Then: Bear Complex 7-7-7-7-7 Use the heaviest weight you can for each set. Rest as needed between sets. Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence for 1 round. Do 5 rounds : Power Clean Front Squat Push Press…

WOD 10/5

For time: 200 Double Unders — then — Snatch, 5000 lbs Clean & Jerk, 10000 lbs — then — 200 Double Unders Work in teams of 4 with equal amount of men and women. Only one person lifts at a time alternating male and female members.  Team must finish all double unders before proceeding to…

Pot Roast

Thanks Jessica for another great recipe.  Only 11 grams of carbs for the whole dish.  Remember the Paleo Performance Challenge meets Saturday October 12 at 1:30.  We will be presenting new material about proper use of the right carbs for CrossFit performance.  All past participants are welcome to ask questions and share experiences.  You can…


Javorek bar complex #1
3 sets

5 rounds for time of:
200 m Run
10 Burpees
10 Push-ups
10 Mountain Climbers
10 Sit-up (standard)s
10 Air Squats


Thumb Down Rear Delt Flys – 3×20 per side

Extra Credit

200m tire drag


Every Minute on the Minute for 10 Minutes of: 2 reps Split Snatch at 70% 1RM Every Minute on the Minute for 10 Minutes of: 2 reps Power Jerk at 70% 1RM Then: Complete as many rounds as possible in 15 mins of: 20 Double Unders 10 Thrusters, 65/45 lbs 10 Burpees Buyout L seats…