What to expect this week: three benchmark workouts with the 21-15-9 format, a workout from the 2019 CrossFit Games, a long chipper on Thursday, and EMOM power snatches & cleans and “Not LYNNE” on the weekend.

CrossFit WOD for Monday, August 5th

9×3 tempo front squat @43X3

21-15-9 rft
power clean, 61/43kg
ring dips


50-40-30-20-10 reps for time:
double unders
ab-mat situps

Both benchmarks have an 8:00 limit. 3:00 rest between the two. Post times to whiteboard!

Barbell Club

We’re in Week 2. Powerlifting is in their Intensification phase. Olympic Weightlifting is working on better pulling timing and positioning.

(Aug 2019 Powerlifting Week 2)
(Aug 2019 Olympic Weightlifting Week 2)


+ The Greatest of All Time – Morning Chalk Up
+ Customize Your Nike Metcon 5 (Only 36 Hours to Make the Fraser Championship shoe) – Nike

We’re retesting MURPH- here’s to setting a new personal record!

CrossFit WOD for August 3rd


for time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Partition the pullups, pushups, and squats as needed. If you have a weight vest or a plate carrier, wear it!

Compare to . Post time to whiteboard!


+ Government Panel Rules Saturated Fat Bad For You – Daily Mail

On Fridays we lift heavy barbells

Since Saturday is our MURPH retest, we will alter the schedule to be two 90:00 classes, rather than three 60:00 classes.

CrossFit WOD for August 2nd


every :30 for 20:00 perform 1 power clean & jerk at 102/70/45kg (or 75% of 1RM)


+ 2019 USA Powerlifting Spokane ROOKIE Competition 9/28 – USAPL