Squat Clean Pyramid


Maybe you recognized last week’s Squat Clean Pyramid and maybe you heard me talking about it. If not, the video below was the inspiration for programming it. It’s a video HQ put together showing just how impressive Kara Webb’s performance on that workout was, and not just for a girl, for ANYONE!!!

In case you’re wondering, we programmed the Girls Rx weights from the Games as our Guys Rx weights last week. That’s right, the weights that guys Rx’d last week were the same exact weights the girls at the Games did. Not to mention those girls did it after and before a whole bunch of other workouts. We scaled our girls weights down somewhat proportionately to the weights which were our guys Rx weights.

If you’re wondering how the guys who Rx’d the workout last week would have done compared to the Girls at the Games…Benzo (6:41), Walter (6:57), and Dustin (7:00) would have all finished that event placing 6th. Alex (8:03) would have been good enough for 18th and only slightly slower than Sara Sigmundsdottir’s 7:59, and my 10:40 would have been just under the 11 minute time cap and 26th place behind Annie Thorisdottir’s 10:21. Conclusion: the women at the Games are STRONG!!!

Workout of the Day 5/9/2017 – Tuesday


A. RSP – Week 4, Day 2
Front Squat 6 x 3 @ 67%

B. Met-Con
Partner WOD – For Time:
4 x 100m Alternating Sandbag Run (400m total)
100 Over the Mountain (over rig) Wall Balls (20#/14#)
100 Burpees Over Partner
100 Alternating Box Jump Overs (24″/20″)

On the run, partners run together, switching off sandbag at the 200m mark, the 400m mark, and one last time back at the 200m mark – each partner carrying the sandbag for 100m.

CrossFit Lite

A. Met-Con
3 Rounds – AMRAP 10:
15 Air Squats
10 Toes to Bar
5 Burpees

Rest 3 minutes between AMRAP’s. Score each AMRAP’s reps, and total reps.

CrossFit 101

Rope Climb

4 Rounds:
20 Slam Balls
200m Run
2 Rope Climbs