Warm up:
2 rounds of:
200m Row
5 Burpees
5 Pull-ups
10 Kettlebell Swings
10 Kettlebell Death March
150m Run

EMOM for 10 minutes:
1 Clean & Jerk, starting at 70% 1RM and adding 5 lb. every lift

For time:

15 Deadlifts (225 lb./155 lb.)
30 Squats
15 Push presses (135 lb./95 lb.)
12 Deadlifts (225 lb./155 lb.)
30 Squats
12 Push presses (135 lb./95 lb.)
9 Deadlifts (225 lb./155 lb.)
30 Squats
9 Push presses (135 lb./95 lb.)

Post strength loads and WOD time to comments.


The 7th Street Bridge will close May 8th for construction. Read more of the construction details here.


“Yeah, but I scaled.” by JournalMENU

I hate hearing this – its usually at the end of a WOD, when someone just crumpled to the floor, dead last by minutes, breathing hard while classmates go up to congratulate.

“Dude, that was awesome, way to fight through”, “You did SO good!”, “That was amazing, great job today”, “Good job finishing, way to not give up!”

“Yeah, but I scaled”

As if scaling is something to be ashamed of, as if scaling is for the weak and the untrained.

As if scaling means you didn’t do the workout – or your workout was less worthy because you scaled.

It isn’t.

We are all in a constant state of scaling – even the elite of the elite, even the few who make it to the finals at The CrossFit Games

Double unders are scaled triple unders, MU are scaled weighted MU, 15′ rope climbs are scaled 20′ climbs.

Sure, they aren’t called for in the WODs today, but what about tomorrow?

Scaling is how you get from where you are now to your future kickass self.

Scaling is how you stay safe and healthy.

Scaling is how you finish the workouts and feel obliterated after, using a band instead of just staring at the bar for 10 min willing yourself to get a pullup.

Scaling is how you improve your technique and learn to lift heavier.

Scaling, is not, however, something to be ashamed of or something that you can use to write off your WOD as a poor performance.

So next time you are crumpled on the floor gasping for air, be proud that you choose the right scale for you.

Be proud that you killed the WOD, and that the WOD killed you.

Post thoughts to comments.

Monday WOD, May 6, 2013

11 thoughts on “Monday WOD, May 6, 2013

  • May 6, 2013 at 9:02 am

    Does anyone watch the men’s crossfit comp?

    If you do, you should be competing against the other girls.

    That is all.

  • May 6, 2013 at 9:18 am

    Dang, just looked at the workout again.
    I though I was slow…
    RX, but did 50 squats each round!
    My quads will thank me tomorrow!
    Loved this WOD!
    Strength- 85 to 120 C &
    Great Job roosters!

  • May 6, 2013 at 10:17 am

    115 C&J : WOD Push Press 85 DL 155

  • May 6, 2013 at 10:22 am

    120 C&J
    WOD: 11:07 Rx

  • May 6, 2013 at 10:31 am

    215 C&J. 12:32 Rx.

    And now my body hurts.

  • May 6, 2013 at 11:30 am

    210 C&J

    10:16 Rx

    Liked it.

  • May 6, 2013 at 2:44 pm

    I think I meant 12:16. Oops.

  • May 6, 2013 at 6:06 pm

    Strength 205 – WOD 6:51

  • May 6, 2013 at 6:26 pm

    And Cody – I am only into Thor’s daughter.

  • May 6, 2013 at 6:37 pm

    Happy Birthday Angie Platt!!!

Comments are closed.