Schedule Change

I was planning to go to the 8am open gym and then to play some beach volleyball, but they changed the schedule starting this weekend. So I went to the 9am barbell class and then stayed for CrossFit right after.


  • Straight-arm Plank
  • 5 Push-ups
  • Arm Circles
  • Shoulder opener up against wall
  • 10 BTN Shoulder Press (45#)
  • 10 Push Press (45#)
  • 5 Shoulder Press (45#)
  • 5 Explosive Push Press (45#)

Push Press

  • 3×95#
  • 3×135#
  • 2x3x165#
  • 2x3x175#
  • 3×185#
  • 2×200#
  • 2×215#
  • 1×225#
  • 1×230#
  • 1×240# (PR)

BOOM! Another PR this week. Happy ThanksGAINing!

Snatch High Pulls

  • 3×95#
  • 3×135#
  • 3×155#
  • 3×175#
  • 3×195#
  • 3×215#

Hadn’t done those in forever.

Then right into the 10am class.


  • Jog
  • Dynamic Warm-up (Zombie Kicks, High Knees, Butt Kicks, Side Shuffle, Carioca
  • Partner Shuttle Sprints
  • Jog
  • Stretch
Partner shuttle sprints to light poles.
Partner shuttle sprints to light poles.

We split up into teams of 3.

5:00 AMRAP

  • Deadlifts (143#)
  • HSPU

First person did the round of 1s, then the next person did the round of 2s, and so on. You could start a movement when the person in front of you finished their reps. Deadlifts had to all be unbroken. Pretty easy deadlifts for me. I went 3rd so did the rounds of 3-6-9-12. The girl behind me got through 13+5 and the other guy was on his 14 deadlifts.

7:00 AMRAP
Relay style, so one person does an entire round before the next person goes.

  • 7 T2B
  • 6 Thrusters (45#)
  • 5 Plate Snatches (45#)

I went first and finished 3 rounds. The guy behind me got through the toes to bar and deadlifts before time ran out. Pretty easy for me. I actually think I would have finished more rounds doing it all alone.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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