In at 9am.


  • Bottom Squat Hold
  • Good Mornings (15#)
  • Side bends with bar (15#)
  • Twists with bar (15#)
  • Squats (15#)
  • 30s Squat Jumps (15#)



  • 5×155#
  • 5×245#
  • 3×315#
  • 6:00 EMOM
    • 3×345#

Felt pretty good. I wore the belt during the EMOM.


  • Buy-in: 30 Wall Balls (20#, 10′)
  • 10-9-8-7-6-5-4-3-2-1
    • American KBS (70#)
    • Burpees
  • Cash-out: 30 Wall Balls (20#, 10′)

Everything unbroken, even forced myself to keep going with the wall balls at the end. Wasn’t as bad as I thought it would be with the 70# KB for the swings. Finished in 10:30.


Tabata Plank Push-ups

Yuck!! Was sweating so much. Did like 12 in the first round, but then only ended up with 58 total. These get hard really fast.


We were done with plenty of time so Kevin gave us a bonus of 300m Farmer’s Carry. I had a brilliant idea to try it with bumper plates. Grabbed the 35# ones. Holy shit was that brutal. I had to take so many breaks. Finished it all though. Wonder what my hands will feel like later today and the next couple of days.

Run Every Day

Went out at 7pm. Felt like I was running a 9:00/mile pace, but at 1/2 mile it was just over 8:00. Picked it up a little because it felt good. My pace is coming back much faster than I expected. Ran 1.75 miles in 13:51.

Got the new Nano 5 today and a pair of Relentless jeans too.


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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