Monday, 2/29/16


“The deadlift, being no more than picking a thing off the ground, keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise.”  – Greg Glassman, the founder of CrossFit

Part. A Deadlift (20minutes)

Find your 1 rep max (1RM)


Start 7 attempts from 65% of your 1RM. If you never done this before, start from 65/55. Warm up with light weight before your attempt. (for 5 minutes, I will run the clock for 15mins at 5:00 min). Increase the weight every attempt. Give yourself 60-90 second break between attempt.

Part. B AMRAP 7


deadlift 95/55/135

Box Jump 24/20/30

Jumping Pullup/pull up

1 minute rest

Part. C 3minute sit up challenge

See if you can do 100, if you finish 100, go for more.

Saturday, 2/27/16

“Filthy Fifty”

For time,

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

For beginners, you can break down all those numbers however you want to break those down. For example, you can do 10 box jump and then 10 jumping pull up, and then 10 KB swings… and so on as long as you finish 50 reps for each movements above.

Intermediate/Advance level, try to complete this WOD as it is. Don’t move on to the next movement without finishing all 50 reps per each.

Friday, 2/26/16


Download CrossFit Open 16.1 details PDF format file

We will do 16.1 today. Even though we don’t have any athlete playing Open this year, it’s great to check out because we all will do NEXT year!!!

Part A. Annie (8 minutes cap)

50 – 40 – 30 – 20 – 10

Double Under

Sit up


Part. B 16.1 AMRAP 20

25 ft Overhead walking lunges 95/65 rx, 45/35 Beg

8 Bar facing burpee

25 ft Overhead walking lunges

8 Chest to bar pull up


Tuesday, 2/23/16

Part A. Pull up progression (10 minutes)

5  rounds of

3 x Chin-up grip hands and elbows together

3 x Chin-up grip hands shoulder width wide

3 x Pull up regular grip

All strict pull up. If you don’t have a pull-up, use a band.


Purple band 140#
Black Band 100#
Green Band 65#
Blue Band 50#
Red Band 15#

Start using the band close to the half of your body weight, and see if it is too easy or not. and chaos the right weight band (Makes your chin pass the bar but still challenging a little)

Part B. Ring Dip (10 minutes)

3 rounds

2min AMRAP Ring dip

1min break

Choose your technique from this Ring Dip Progression Video.

Video link ——> Click here!

Part B. For Time (20min cap)
400m running or 100 Double under or 300 singles
25 Wall Ball 20/14
400m running
25 Pull up
400m running
25 Ring dip
400m running
25 Sit up

Monday, 2/22/2016

Hello everyone, I am very excited to start CF Juke Joint here in Grand Junction! Here is the first WOD in the history. Of course we are starting with SQUAT. Squat is one of the most important functional movements.

Check out SQUAT HISTORY —> Click this link

Part. A. Back Squat for five sets each at ten reps: 95/55 (scale down to 45/35  or PVC if you are new to  squat) Our purpose today is to feel the low back tension at the bottom and keep the tension for the entire movement. If you are an Elite level athlete, 135/95 and take 90 second break between each round.

1st Super-slow, 20 seconds round trip

30 second break

2nd Bottom-to-bottom (rest at bottom, no stop at top)

30 second break

3rd Ten second pause at bottom of each rep

30 second break

4th Eyes closed (better use spotter or you’ll die)

30 second break

5th Ease down, EXPLODE-UP!!!

“Explosive hip extension is necessary, and damned near sufficient, for elite athleticism.”
– Coach Glassman

Part B. Tabata

  • Push up
  • Sit up
  • Ring row
  • Hollow rock