Weekly Workouts 1/15 – 1/21

Business first…


It’s official!  The newest team-member to S&S Crossfit.  I am beyond excited to work with this group of amazing people and really start practicing my passion.


Open Gym: I rolled out…a lot. I rolled my butt. I rolled my hamstrings. I rolled out my traps.  I rolled out anything and everything that could roll.  I’ve been having a little bit of pain in my lower back so I really focused on glutes and hamstrings.  I also did 5 sets of 5 pause back squats at 125# just to get moving.


Today marks the beginning of our 2017 Nutrition Challenge and I am working with 3 clients who I am super inspired by and can’t wait to see some real changes!  So excited if you can’t tell.


5X7 OHS – work to a 7RM, rest 2:00.

I matched my weight from last week at 145#.  7 reps is killer. Are we even calling it lifting anymore or is it just weighted cardio?!


Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps 24″/20″

12 Push press 115#/75#

9 Toes-to-bar

5 rounds + 27 reps + one box-jump trip. Ughhhhhh.


Actual depiction.



5X1 Power Clean + 1 Hang Clean + 1 Front Squat + 1 Push Jerk + 1 Split Jerk

Once again…is this cardio?!  I finished this complex at 135# which I am pretty proud of considering a year ago my squat clean max was 135#. Wha whaaaaa?!


Knees back!!


4 rounds of:

25 UB KBS 70#/55#

25 Wall Balls

Rest 1:1

Finished at 10:28, and scaled the KBS weight to 35# because I really wanted to do it unbroken. Oh my forearms.


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