Monday 100517


Push Jerk

5 x 5

3 Rounds for time of:

10 Deadlifts, 275#/185#

10 Burpees

Post time to comments.


Dustin hitting the stick jump on Saturday.

One of the things we try to do on Saturdays is throw a wrench in the routine. As you know, we program Monday through Friday. Now, we don't advocate CrossFit 5 days on, 2 days off for an extended period of time – that can beat you up. However,for the time being, that's the programming schedule that works best for our athletes. But we want Saturdays to be different. It's the start of the weekend, the weather is starting to warm up, and it makes sense to mix things up. So this Saturday, we did just that. Here's the WOD we threw down:

4 rounds for time:

Run 400 m w/ medicine ball. Stop and do 25 squats every 200 m. If you pause to rest during those 25 squats, there's a 5 burpee penalty.

12 stick jumps, 24"/18"

Tractor tire flips, 50 feet

When we threw this WOD together, these were all new movements. We've never done them before so we had an idea, but we weren't 100%, on how this would go. It could be super easy and be fun, or it could really suck and be fun. We always hope for the middle ground, favoring the latter! At the end of the day, we were all in agreement that we were really, really close to the latter. But, we were outside, it was a nice day, the WOD was constantly varied, it challenged us, and there was a freakin' tractor tire so it was totally fun. The feedback we got was that people really enjoyed the flavor of the WOD so we're going to keep with it. Consider breaking the Monday thru Friday routine and hitting one. You'll be challenged in a whole new way!


3 thoughts on “Monday 100517”

  1. Good first WOD at Evolve today!! So excited to get started! And i soon will be posting some of my recipes (nothing fancy) that i try out over the course of the summer!
    Hope to meet everyone at Evolve soon!!

  2. Juli, we’re really happy to have you! As for recipes, it would be great to have any healthy recipes from our athletes. We’ll put them under the nutrition tab for all to enjoy!

  3. Great job today Juli! Great WOD’s today, a lot of firsts today. Todd got his first kipping pull up, Jill got 10 in a row for the first time and a ton of people got PR’s on 5 rep push jerk. I am proud of everyone!

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