Friday Workout: Clean and Jerks, Pullups, Double Unders, and Rowing intervals

RSVP to our 5-Year Anniversary Party on August 16 by Clicking the Picture Below!


Level 1

3 Sets for Load and Working Time:

  • Dumbbell Hang Clean and Push Press x 3
  • Ring Row x 10
  • Jump Rope Single x 30
  • Row x 20 Cal
  • Rest 2 Minutes

Level 2

5 Sets for Load and Working Time:

  • Clean and Jerk* x 3
  • Pull-up x 10
  • Double Under x 15
  • Row x 20 Cal
  • Rest 2 Minutes

Notes: *L2 recommended starting point – start around 135/95 and add weight each set if possible (start at moderate weight).  Record weight on ground to overhead and total working time.


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. Anyone can participate in this workout! 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.

Going Away Party for Jon and Elizabeth!

Jon and Elizabeth have been integral members of the gym since the beginning, and it will be hard to see them go!  Before they leave we want to send them off in style in the only way we know best, a bar crawl! Join us for one last celebration on Saturday, July 26th as we raise a glass to say thanks for all that they have taught us and contributed to our community. RSVP to the Facebook event if you plan to join us!

The 2014 CrossFit Games Start this Week!

The 2014 Reebok CrossFit Games start this week, and you can tune in to watch Friday through Sunday on ESPN and ESPN2, or follow the action on the Games website.  The games are being aired on Friday (ESPN) from 6-7pm PT, Saturday (ESPN) from 5-7pm PT, and Sunday (ESPN2) from 5-6pm PT.  Stay tuned as we may try to have a viewing party at the gym this weekend (most likely Sunday) if people are interested.

13 thoughts on “Friday Workout: Clean and Jerks, Pullups, Double Unders, and Rowing intervals

  1. 12:30 total working time @ 115×3, 125×3

    1. oops, just 2 @ 125#

  2. Did 3 jerks off the rack (still testing my back) 2 @ 75#, 2 @ 85@, 1 @ 95# and 5 strict PU/set. rest rx.
    2:32, 2:20, 2:24, 2:54, 2:56 = 13:06

  3. 13:41:
    1rd: 115
    2rd & 3rd: 125
    4th & 5th: 135 (forgot to change weight on the last set)

  4. Level 1: 11:25 (55#)

  5. Time: 11:13 (3 rounds) C&J @ 85#,10 kipping PU/rd, 50 SU/rd

  6. 10 something at 155,165,175×3

  7. 14:10 @ 75# (taking time with the C&J due to back)

  8. 12:20 @135# (cleans only, no jerks)

  9. 1:42/1:42/1:43/1:44/1:41 = 8:32 @ 155#

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