7/20/16 – New Jump Ropes



Jumping rope can be a great form of conditioning, and a valuable training tool. However when you trip up, that brings your workout to a halt as you have to reset, untangle the rope. Getting consistent practice is key!

We’ve got additional varieties of jump ropes available in the proshop now, with knurled aluminum handles, and the same cable and bearings as our other ropes. These have a great weight, and spin very quickly. Use them in your warm up or for some additional practice after class!

CrossFit Performance

A1. Stir the Pots – 3x :30, rest :30

A2. KB Trunk Twists – 3x :30, rest :30



10 Cals AB/Row

8 Toes to Bar/K2E

Rest 5:00


CrossFit Fundamentals

A. KB Deadlift Review

B. Deadlift Review

C. Deadlift – 3×10, increasing


5 Rounds for Time

15 KB Swings

20 Situps

10 Burpees

Olympic Weightlifting

A. Mid Hang Snatch High Pull + Mid Hang Snatch – 6×1+1

B. Hang PC Triple – 6×3

*catch high, medium, low

C. BTN Snatch Press + Snatch Drop + OHS – 6×3+1+3


4 Rounds

12 Strict Dips

:45 Ring Support

5 UB Pullups @22X2 – scale as needed