Monday 10142013



A.  Every 90 Secs for 5 Sets 

1/1 x Kettlebell Windmill – Demo Video 

5 x Power Swings 


21 – 15 – 9 

Russian Swings 




A.  Every 90 Secs for 5 Sets 

2 x Snatches  


21 – 15 – 9 

Box Jumps @ 24inch/20inch 

HR Push-ups or Dips 

Hang Power Snatches @ 65lb/45lb 

(12 min Cap) 


A.  Every 90 Secs for 5 Sets 

Pause Snatch (Knees 3 count) + Hang Snatch 

For max load 


21 – 15 – 9 

Box Jump overs @ 24inch/20inch 

Ring Dips (From Muscle-ups) 

9 – 7 – 5 

Squat Snatches @ 135lb/95lb 

(12 min Cap) 

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25 Responses
  1. Sara Jech

    A. 85, 85, 95, 95, 105, 105

    B. 6:17
    20 inch box jumps
    HR push ups
    55lb Snatches

    Good workout to start the week off!!!!! Looking forward to a great week!

  2. Alexi

    A. 120lbs. Nervous system is a little fried after the MN Open on Saturday so I went lighter than I normally would have.
    B. Performance 7:44 rx. Great workout!

  3. Jessi A

    A. 60-60-65-65-65
    B. 9:06 Step-ups, Push-ups off box, 35# (I meant to do 45#, and noticed at the end of the WOD that I’d only done 35# Grrrrr)

  4. Nicole Chovan

    A. Done at 105. It felt really heavy today. No idea why.
    A2. 5×5 OHS. Did 5 sets at 85, then 3 sets at 95. They felt very weak. One of my weaker areas.
    B. 17:56 struggled with ring dips hard core. Another weakness. Did the first 21 from muscle ups (5-4-then sets of 1 and 2s), then switched to rings…and still struggled! ooofta! Rough day.

    Skipped GT stuff today cause my shoulders were smoked and I was frustrated with how the workout went. Better day tomorrow! 🙂

  5. Michael Licatino

    A. 95, 105, 105, 105, 105
    B. 6:51 and really sucking wind at the end. Felt like it took me a few reps each set to get my rhythm on the snatches.

  6. Susan Kian

    A. 85 85 95 95 95 felt light but I just try to have good technique

    B. sport rx
    1st round muscleup +7 dips
    2nd round muscleup+4 dips
    3rd rd muscleup+2 dips

    Remainder of dips done on matador- an ongoing struggle to kip my dip. As much as I prefer strict I am trying to learn it. I get the concept in my head I think but my body is not listening.

    Everything else went well 12:43.

  7. Allison

    Did the WOD at the strength gym. 8:01 with calorie row instead of box jumps. Haven’t done crossfit workouts in a while. This was pretty rough.

  8. Crysta P

    A. 40, 40, 45, 45, 50 – felt good to add some weight today
    B. 8:57 – Box Step Ups @ 16 inch, HR Push-ups, Snatches @ 35lb
    Felt really good about moving up to the 16 inch box today!

  9. Cally

    A. 45# worked on form and did really well hitting it every time
    B. 8:03 — 12″ box jumps, started with 45# snatches and dropped to 35# to do them consecutively with good form.
    Working on building strength and mobility in my shoulder with the snatch. Feeling a bit wimpy and disheartened with only 35or 45#s on the bar.

  10. Carrie

    A. 75# every attempt. Working on form. Over and over.
    B. 5:38 did 20″ step ups instead. Liked the work out today.

  11. Megan

    Felt like relatively good form
    Step ups 20″ box
    Some pretty decent HR push ups
    Great WOD! Loved this one.

  12. Elizabeth

    A: 55#
    B: didn’t look at time. finished under 12 min cap, not by much but under. (Thanks Julie for pointing that out)…35#, 12″+25#plate step ups and push ups.

  13. Staci Vinz

    A. 105-110-115-120-125
    B. 13:08 Rx (ring dips from low rings, getting better, but still a challenge at the end.)

    100 abmat sit-ups

  14. Laura S

    A. 2 sets @ 65, 2 sets @ 70, 1 set @ 75 (need to work on the full squat)
    B. 13:22-mixture of box jumps/step ups, HR PU regular/knees, hang power snatches @ 45

  15. JennF

    A. 85# few more tips from Shawn to better my snatch technique.
    B. 7:49 RX but increased the snatch weight to 55 pounds… Strict hr pushups, step downs off box.. A few press outs on snatch.

  16. Susan kian

    85 85 95 95 95

    Sport workout with muscleup and as many ring dips I could do after. 1st set -7, 2nd -4, 3rd-2.
    Remainder of dips done on matador 12:43.
    Snatches 95 and box jump overs were fine.

  17. Clara

    A. Snatches at 65#
    B. 20-inch Box jumps (eventually step ups), HR pushups, snatches at 45#; 8:55
    C. 35 Birthday Burpees

  18. Steve Vinz

    A. 75, 75, 75, 95, 95
    B. 7:40 @65 lbs.snatches, 20″ box, and 1/2 bar dips-1/2 HRPU’s.
    Getting the ryththm of the snatches was a challenge.
    Felt good to do the WOD again….still taking it easy!

  19. Mark Michalski

    3 KB Cleans @ 1.5 pood
    1/1 x Kettlebell Windmill @ 1.5 pood
    5 x Power Swings @ 1.5 pood

    B. 6:28
    Russian Swings @ 1.5 pood
    Box Jumps @ 24 inches
    HR Push-ups

    Still working on healing my shoulder and increasing mobility. Good workout!

  20. Cyndi Wisted

    A. Progressed to heavier weights with each set of Snatchs, hit full squats. 90, 95, 100, 100, 105# (Great for doubles for me!)
    B. Performance with Ring Dips, Should have scaled this up even more for me. Finished Performance in 6:13, Ring Dips getting easier.