Saturday 20150207


Dynamic Effort Box Squats 8 x 2 reps @ 50% of 1 RM Squat (20″ box)

Stiff Leg Deadlift, 3 x 8-10 reps

3 x 10 box jumps 20-24″ box, for quality and speed; a.k.a best form possible while moving quickly, rest 60 sec. between sets.


3 rounds

50 Double Unders or 25 Tuck Jumps
25 Wall Ball Shots (2 for 1 wall ball shots) [DEMO]

*Competitor: Double Unders 
*Established: Tuck Jumps 
*Recruit: Tuck Jumps and regular Wall Balls 

Post results and times to comments.


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.