December 10, 2025
983
For time:
1000m row
80 (40 per side) kb hang snatch 35/little red
60 alternating reverse lunges
40 (20 per side) kb shoulder to overhead 53/35
20 pull ups
*hang snatch: divide evenly between arms however you choose.
*Shoulder to overhead: Same. Divide evenly. If the kb is coming from the top of the shoulder it’s a no-rep. It must come from the front rack position.
*Pull ups: strick or whatever. straight arms to chin over the bar.
December 5, 2025
982
AMRAP 1220 calorie row15 abmat situps10 shoulder to overhead 95/655…
December 2, 2025
981
For Time:60 Deadlift 135/9550 Pushups40 (20/s) kb hang snatch 35/little…
November 29, 2025
980
AMRAP 15mBuy in: (do only once)100 air squats100 abmat situpsThen…
November 27, 2025
979
for time:22 KB swing 53/3522 burpees22 alternating front rack reverse…
November 24, 2025
978
AMRAP 12Hang clean & jerk 65/45**Every time you break complete**–5…
August 31, 2019
My version of programming for CrossFit or similar
Posted by jereme
This is a view of my process or personal method for creating workout plans in three month blocks. It’s not…
May 20, 2019
Terms, Acronyms, and some other things.Definitions
Posted by jereme
This page is dedicated to some of the terms we use that may not be common knowledge. Please feel free…
May 20, 2019
Information – back online
Posted by jereme
-Just so you know; there will be broken links, stuff that doesn’t work, things that don’t look great. Let me…
May 19, 2019
How to Warm up
Posted by jereme
What is the best way to warm up? So I am not creating warm ups any more. This is for…