Devin 15.1A

A1. FS: 6×5

A2. Banded or Weighted Good Morning (45): 6×5.
B. 5RFT [C15]:

15 Pushups

9 Chinups or S-WG Pullups

6 RDL @ (50% BS)


Athlete can choose either C or C*

C. (Coach/Athlete Choice): 3RFT: 30 Air Squats + 15 Slamballs


C*1. (Coach/Athlete Choice): 3×20 DB Hammer Curls (Neutral Grip) each hand.  Hold upper arm stationary and raise DB w/o using momentum.

C*2*. 3×60 sec Superman hold


Extra: 6×2 Full Snatch from the blocks (above knee) @ 60%-65%.  Ideally performed before A.


Our Thursday AM class will start @ 5:30AM starting this week.  Details here.

We will be planning a trip to the CrossFit Games Regionals in May!  Details here.

Don’t forget that our CrossFit Games Open Wrap Up Party is this Saturday @ 6:00PM!  Details here.  This is a great opportunity to come out and meet some of the others members of our community!  See you there!

04 13 15

3 thoughts on “04 13 15

  • 04 12 2015 at 11:53 pm

    In honor of Game of Thrones new season:

    • 04 13 2015 at 11:00 am

      Anmar — I was shocked that your comment wasn’t about the curls we’re doing today!

      • 04 14 2015 at 10:12 am

        Haha Nick, I just saw your comment. To be honest, I didn’t see the curls in the workout when I came to post the link. But you’re right, had I saw them I probably would have said something haha.

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