Go Fast

Thursday Jul 26 2018


Pick a partner. Pick a hammer. Pick a tire. Then JUST SEND IT!
1. Go Fast
1 Partner does a whole round while other rests. Switch upon completion of round.
16 Rounds Total, 8 each athlete
10 Sledgehammer hits
10 Tire Jumps
100m Sprint
-Only put 2 teams per tire to keep safe distances for jumpers and swingers
2.) 3 Front Squat every 2 minutes for 6 rounds@ approx. 75%
*3.) 100 Hollow Rock 
Note: Every time you break roll over and complete 30 second Superman Hold
*4.) Every 2 min for 5 rounds
10 Lateral Box Jump Overs 24/20"
10m Handstand Walk



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Chris Ness59d

What's with all these sprint workouts? I smell a marathon wod coming.

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Justin Peterson59d

Monday’s WOD was a 20 min cap.

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W/Buntin & Nate
145 fs
19:12 with Krystal
12#, squats to 115 (first front squat percentage I hit since surgery!). 4 rounds: alt sand bag clean 20 reps, 10 sandbag squats each partner holds plank, 100m sandbag run, 5 synchro burpees
21:51 w/ Kelsey
FS #215 Crossover
15:57 with Justin P
235# FS
18:06 w/Derek
18 rds instead of 16 cause I mathed wrong | FS 225#
22:17 w/ Terri
Rower. 165# FS
Did the thing with Jamie jamie; 235FS
E2M 5rds Clean @245
18:27 with Brandi
12# hammer. 105# FS
17:45 w/ Tom Fam
FS @ 115#. sorry for sucking at the sledgehammer, tom!!
15:38 W/Karl B. (I still think we did two extra rounds)
195# >215# for FS./ EC 3 (only one break) also 4.
16:46 with Chad and his bum back! 125# fs
15:57 with Bill B! Then 14:30 with Liz L.
275lb front squats. Combined last 3 sets into set of 9 because I had to go coach 12:30 class.
21:51 w Bill
👶🏼 mods: step ups & 150m row // 95# FS
19:12 w/ Zeamer
FS @120#
16:35 with Pauly; 145# front squat
Triplet - 6:39; hip thrusts 5x10 @ 65#; 200m dumbbell overhead walk with 35# dbs = 40 burpees in the grass and a rash
14:30 with Justin
95# FS & muscle up work
Kato Crossfit
Deadlift 5x5 @ 245#, 12 min AMRAP - DB OH lunge, DB Clean/Jerk, Box Step Ups. Front squat @ 150#. 5-4-3-2-1 pull up complex. HS prac. BMU prac. Mob.
14:11 with Zach
205 FS
Shadowed Buntin & AB (40# smash ball and 20” box)
FS @ 245# \ 100 Hollow Rocks
16:35 with Wifey
250# front squat triples with arms crossed instead of front rack position because of my sprained right wrist. Triplet from Tuesday complete in 4:57 with a 100# sandbag and UB movements / 200 meter walk with (2) 50# dumbbells overhead from Tuesday completed UB. 5x10 glute bridges @ 135#
Done with Reesey Piecey, 150# FS
Ying or Yang 12:20 (2 min PR, 16# WB)
18:??** w/ Bryan
** 12" box Step-ups (L only) & 100m row. BOR (v. FS) @#75×5}×6.. Lots of Voodoo floss & ice.
23ish with Sydney, I rowed
85# FS, Crossover