Friday 20140221


Complete Eo3 Official Warm-up, upper body emphasis, found here



  • 40% x 5 reps 
  • 50% x 5 reps
  • 60% x 3 reps 




  • 75% x 5 reps
  • 85% x 3 reps 
  • 95% x 1+ reps (as many reps as possible) 


Press 3 x 10 reps @ 50% 
Strict Chin-ups 3 x 20 reps 


Three rounds for QUALITY 

5 Knee Jumps to 8" plate [Demo Video]
10 deadlifts @ 30% 
20 Wall ball shots to 10' target, 20 lb ball

*Competitor: As prescribed 
*Established: Knee jumps to ground, no plates.  
*Recruit: No 1+ on last set, just 1 heavy rep/2 sets on accessory and pull-up progressions. Conditioning, no knee jumps. 

Post loads and max reps to comments. For conditioning post thoughts.  


My wife put a description of me on her blog that sums it up quite nicely. "Loves – CrossFit, reading for knowledge, eating delicious things, rainy days, his puppy Berkeley, a good cup of dark coffee, a nice dark beer, pizza, taking pictures, having deep conversations, his family – more than anything, exploring new places, and Wife." I also enjoy blogging, but that's pretty much me.