2019-09-05 Workout


CrossFit WOD

Tabata dumbbell hang squat clean
Rest 1 minute
Tabata toes-to-bar
Rest 1 minute
Tabata dumbbell hang squat clean

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals.


Round 1: 36lb kettelbells hang squat cleans (5)
Round 2: TTB (5)
Round 3: 45lb barbell hang squat cleans (7)

2019-09-01 Workout

CrossFit WOD

Saved by the Barbell

3 rounds for max reps of:

1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

♀ 14-lb. ball, 75-lb. deadlifts and cleans
♂ 20-lb. ball, 115-lb. deadlifts and cleans


255 Reps

Subbed 9 ft wall-ball instead of 10 ft. because of ceiling height.

MovementRound 1Round 2Round 3
Wall-ball shots201513
Med-ball sit-ups201516
Hang power clean201517

2019-08-29 Workout


CrossFit Wod

For 20 minutes:

10 deadlifts
10 strict handstand push-ups

Multiply deadlift load by rounds completed.

Rounds: 8
Score: 1,655

Deadlifts where @185lbs and SHPU’s were done with ab mat for head cushion.