Enjoy your afternoon and some unbelievable crawfish and our sincerest thanks for choosing us to help you on your journey to your BEST you.

We love you guys.


Hootenanny (No Measure)
Make 3 attempts at each of the following:

Max set toes-to-bars
Max set ring dips
Broad jump for distance

Row 2,000 meters for time

Rest as needed between exercises.

Post reps, distance and time for each

Toes-To-Bar (Max effort set)
Ring Dips (3 attempts at max effort set)
Max Broad Jump (Distance)
3 attempts to establish a max distance. No running start.
2k Row (Time)
Max Effort 2k Row




We know your bodies are pretty smoked from our first two WODs this week – and that’s okay!

We programmed a heavy day to give your metabolic systems a break (phewf!). These heavy deadlifts will, however, tax your nervous system, which is imperative for growing stronger.

This slower-paced workout will allow your coaches to critique your pull from the ground in a way that is much more effective than during a high-intensity workout.

Taking the time and patience required to make small (or big) changes to your deadlift mechanics will make you better at any movement that requires you to pull the bar from the floor (cleans and snatches, and any variations of the two).

Let’s do this thang!


Deadlift (E2MOMx20)
Spend 10-15 minutes warming up to a moderately heavy single. Then,

Perform 1 Deadlift, every two minutes on the minute for 20 min. That’s 10 reps.

This is not necessarily a PR attempt, but a max for the day, as your body is taxed from Monday and Tuesday.




What’s the best way to finish the week strong? With heavy back squats. Guaranteed to make you build full-body strength, burn body fat, and make you more awesomer than you were before you did them.

If you cannot break parallel without losing lumbar curve, then DO NOT break parallel. Use the bottom position as an opportunity to stretch while maintaining proper mechanical position. If you cannot break parallel, do not hit the Rx button when logging your score.

Think strong thoughts. Do the work. Then enjoy your Easter holiday 🙂


Smucker’s Apple Jam (Weight)
EMOM x 35 min

1 Back Squat

Score is total pounds.
Mobilize during rest periods.




One of the secrets to improving pull-up performance is to practice different variations and to practice them frequently. Weighted pull-ups are one of those variations. While not everyone’s pulling capacity will allow for adding weight, today will still be a great opportunity for developing strength through its full range of motion.

Apart from helping you do bigger sets of pull-ups in a high-intensity WOD — which these heavy sets are sure to do —  there’s no better exercise for developing your lats (those big “wing” muscles right beneath your armpits that wrap around your mid-back) than the pull-up. Why is it important to build your lats? Because they play an important role in spinal stabilization, and strengthening them can lead to higher numbers in all of your major lifts (squat, deadlift, presses, clean, snatch… you name it!) I don’t know about you guys but I’m always eager to make lifting gains!

Check out this old school video of some of the OGs in the CrossFit world performing different variations of weighted pull-ups: https://journal.crossfit.com/article/weighted-pull-up-variations

We’ll cap the day off with a max effort 1000m row. This should be a sprint. Your body will use an anaerobic “engine” for a large portion of this rowing effort, which means that you’ll be burning calories and improving your lean body mass for hours after you are done. Give it your all for a short period of time and the benefits will be long-lasting.

Remember… you can do hard things. And you can do them fast.


Weighted Pull-ups (3-3-3-3-3)
Work up to a max effort triple
1000m Row (Time)
Max Effort 1000m Row



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Split Squat (8-8-8-8)
8 reps per leg in each set. Not alternating.
Metcon (Time)
5 Rounds

20 Pushups
30 Jumping Lunges
40 Situps