For time:
7 D-Ball Over the Shoulder 150/80
300m Row
1000m Run
300m Row
7 Bar Muscle-ups


“Gradually… over time… you increase your work capacity with gradual, patient, and persistent effort.  Generally the “weakest” link will, by necessity, dictate the rate of progress. Everything you have done so far before the last “workout” has allowed/prepared you to handle the workout itself.  Be PATIENT with your preparation and the progress will follow.”

“Others can help you, but ultimately YOU must learn to be the ‘captain’ of your ‘ship.’”
~Jim Storch

5 rounds for time:
21 Double Unders
15 Wall Ball 20/14
9 Toes to Bar
(each exercise must be unbroken)


“Disregard your complaints and discover your gratitude. Release your trouble and restate your blessings.”
~Unknown Author

3 rounds for load:
3 Clusters
(rest 1:30)

Every 1:00 for 10:00
Odd min: Ring Muscle-up
Even min: Chest to Bar Pull-ups
(start every min w/ 15 double unders)

3 rounds for load:
3 Overhead Squats (rest 1:30)


“To go against the dominant thinking of your friends, of most of the people you see every day, is perhaps the most difficult act of heroism you can perform.”
~Theodore H. White

12-2p Open Gym

10:00a-2:00p EVCF Olympic Lifting Clinic at CrossFit Solution

7:30a Running Club at Corona del Sol High School Track
8:00a Open Gym
9:00a Team Wod
10:00a Open Gym
11:00a  At Allied CrossFit for Open Wod 13.2
11:00a Open Gym

12-2p Weightlifting Club

AMRAP 10:00
5 Shoulder to Overhead 115/75
10 Deadlift 115/75
15 Box Jump 24/20


“Life is a team sport.  Sometimes you give and sometimes you get.”
~Ann Pearson

4:00p Open Gym
5:00p Kettlebell Club
5-7p Weightlifting Club
7:00p Powerlifting Club


For time:
80 Double Unders
800m Row
800m Run
80 Double Unders

“You can’t wait for inspiration. You have to go after it with a club.”
~Jack London

2 rounds for total reps:
Chest to Bar Pull-ups

3 rounds for time:
17 Wall Ball Shots
17 Toes to Bar
17 Kettlebell Swings

AMRAP 1:30
Hand release Push-ups

“Mastering others is strength. Mastering yourself is true power.”
~Lao Tzu

3 rounds for load:
2 Cleans + 1 Jerk
(rest 1:30)

AMRAP 10:00
2 Ring Muscle-ups
4 Handstand Push-ups
8 Box Jumps 24/20

“What you do today can improve all your tomorrows.”
~Ralph Marston