Monday 130722

All-levels WOD/Beginner WOD:
A. Back Squat 5-5-5
B. Weighted Push Up 8-8-8

Competition Team WOD:
“Kelly” 5 RFT: 400 m Run, 30 Box Jumps (24,20) – Games Standard, 30 Wall Balls (20#/14#)

4 x 400 walk 200m (go negative!!)


2013 CrossFit Games start today!
Getting up
Stay stacked
Your body’s best time for everything
What fires you up?

Here’s what’s on tap for Tuesday’s classes:

All-levels WOD/Beginner WOD:
A. Split jerk 1-1-1-1-1
B. 50 pull ups for time (perform 20 lunges every time you come off the bar)

Competition Team WOD:
Part A. 5×3 Deadlifts
Part B. 4-6 rounds: 250 m row/ME TTB Rest 90 s between sets


  • michael saterman

    Part A. 5×3 225; 245; 255 (fail @3); 245
    Part B. 25; 45; 70 Weighted Push Up

  • Brad Hoover

    A: Right knee was bothering me so I stopped and did weighted good mornings
    B: Weighted pushups 25, 35, 45, 50

  • reisbaron

    A: 275 – 315 – 355
    B: 10 – 10 – 7×20

    • Tom

      Reis, can you send an email to me at I have a question or two about our beyond the white board account. Thanks Tom

  • Zephan

    Part A: 185, 205, 225
    Part B: 45, 55, 55

  • Jared_h

    Am I the only one who’s having issues looking at the blog? Sometimes when I come to, I get served a workout (blog post) from the past and can’t access the current day’s workout. If anyone knows how why this is happening for me, I’d love some help.



    • Kristin

      Seems to be that is updated and is an old version?? That’s what I’ve deduced over the past week…

      • Phoenix

        Agreed. The same thing is happening to me.

      • Jared_h

        Yep, that fixed it. Thanks Kristin

  • Kristin

    Coach Michael’s AM squat results

  • Jana B.


  • reisbaron

    Crossfit Games Schedule and scoring system released –

  • AndyK

    A: 205, 225, 235 – happy to see squats again this week – really need to do some good volume each week to build the leg strength

    B: 45, 55, 55 – first time doing these, so was unsure of how much weight to stack on, made it through the 3×8 pretty easily

  • Nicki Osborn

    A: 83-95.5-105.5 (PR by 2.5#, change plates at 26th St FTW!)
    B: 10-10-10

  • Albert Insogna

    A: 175,185×4,185×4
    B: 90/90/90