****ATTENTION: NO Friday 5:30pm class or Saturday 10:00 class. Starting in the late afternoon we will setting up for Saturday’s competition at CrossFit Sirius. Please see Coach Kasey’s post in our Sirius Athletes Private Facebook group about coming to help out. Beyond setting up Friday/Saturday morning and cleaning up afterward, I’m going to need some great judges. The movement standards will be made very clear and we are going to hold athletes to them 🙂

Friday Schedule:



4:00pm on-Competition setup

Workout of the Day,

On a Running Clock set to 40:00, complete the following mini-mash for total time:

1) 10 Rounds

  • 5 sumo deadlift high-pulls (75,55)
  • 5 hang power cleans (75,55)
  • 5 push-presses (75,55)
  • 15 lateral jumps over the bar

REST 5:00 Minutes 

2) 5 Rounds

  • 10 pull-ups
  • 15 push-ups
  • 20 air squats
  • 25 sit-ups

Intentions: Simply put, part 1 and 2 should each be completed under 15:00 minutes. With the mandatory 5:00 minutes of rest in between, the total time intention is under 35:00 minutes.

Advanced-In part 1 aim to complete each round as close to 1:00 minute as possible. Doing it as an EMOM is possible for some. In Part 2 challenge yourself to keep each round under 2 min. Overall advanced athlete time should be under 30 minutes, closer to 25.

Internediate-Complete the WOD rxd aiming for the general time intention of sub 35. If pull-ups and/or push-ups are challenging for you then you could consider lowering the volume. But, with a 40 minute clock, you should have ample time to complete the full version as written

Beginner-Lower the load on part 1 to (65,45) and focus on building a strong movement foundation. Go slow enough that the movements are done safely and correctly. Complete part 2 as follows:

5 Rounds:

  • 5 scaled pull-ups (jumping pull-ups or ring rows)
  • 10 knee push-ups OR eccentric “worm” push-ups
  • 15 air squats
  • 20 sit-ups
CategoryDaily WOD, WOD Blog
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