Friday Workout: Power Clean, and OTM Work

There is still time to register for “31 Heroes”!  Click HERE to register.  Reminder that the 11AM make-up class on Saturday is canceled due to the “31 Heroes” workout.  There is still make-up at 8am, and Essentials/Intro and Strength are on at noon!  If you are already registered for the workout, we recommend you take today as a rest day.



Power Clean, build to 90-95% of your 1RM in a few sets

Notes: This is not a 1RM day. 10 minutes max for strength work.


Level 1

On The Minute (OTM) for 12 Minutes

  • Even Minutes: Dumbbell Hang Clean Thruster (35/20) x 5
  • Odd Minutes: Ring Row x 5-10, Box Jump (18/12) x 3

Level 2

OTM for 12 Minutes:

  • Even Minutes: Squat Clean Thruster (Touch and Go weight) x 5
  • Odd Minutes: Muscle Up x 2-4, Box Jump (30+/24+) x 3

*Notes: You perform the work at the top of the minute and then rest for the remainder of the minute.  For example, if doing level 2: at “3-2-1 Go” you will do 5 Squat Clean Thrusters at heavy “touch and go” weight, then rest until the top of the next minute, where you will then do 2-4 Muscle Ups and 3 Box Jumps.  The ‘+’ means go higher if you can.  These numbers are guidelines.  Record Clean Thruster weight, Muscle Up Reps, and Box height.

If you are registered for “31 Heroes” on Saturday, we recommend you take today off.  If you do plan to come in and work out, sub Power Cleans (~70% 1RM) for Thrusters


Sign up for 31 Heroes – August 2!

We will be hosting the “31 Heroes” WOD on August 2nd from 10:00-12:00! Please click the following link to read about the WOD and the history behind it.

You must register for the workout through our registration link ( in order to participate. You can still participate even if you cannot do the entire workout as prescribed (and we encourage you to!), but you must register online in order to participate this Saturday! All proceeds go directly to their families. You can make additional monetary donations if you wish.

This is a partner WOD, so grab a partner and come work out with us on August 2nd to honor their sacrifice.  Please note that the regular CrossFit Class at 11am is Canceled this Saturday.

RSVP to our 5-Year Anniversary Party on August 16 (Click the Pic Below)!



9 Comments on “Friday Workout: Power Clean, and OTM Work

  1. did 3 sets of 27 wall balls

    WOD: 5 ring rows, 6 box dips, 3 box jumps at 24″ on even minutes, odd minutes 25 DUs

    (lighter because of 31 Heroes)

  2. 85# squat clean thruster (2 rounds)
    105# power clean and jerk (4 rounds)
    2 jumping mu’s
    box jump 24″ + 25# plate

  3. PC: 180 (I think)
    WOD: Sub 115 clean and jerk for thrusters & 2 MU attempts/round (probably got in ~10 MU total)

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