CrossFit 267 WOD | 6/23/17


Dynamic Mobility / Warmup

Warmup Lower back and Hamstrings

10 GoodMornings
15 Situps
20 Air Squats

3×3 Deadlifts, Work to heavy Triple Deadlift

WOD: 10 RFT 15 Minute CAP

2 Deadlifts 225/155
4 Box Jumps
6 T2B

CrossFit 267 WOD | 6/22/17


Dynamic Mobility / Warmup

Develop OHS Technique/mobility

Warm up:
20 Pvs Pipe OHS
5 Inchworms – focusing on pulling the head thru in the downward dog position)
30 Second Samson Strentch on Each Leg


5×5 of OHS Working on technique and developing comfortability with the movement, heavy weight is NOT the focus.


12 Minute AMRAP

8 Overhead Walking Lunges (Total, not 8 on each leg)
8 Pull Ups
4 25m Suicide Sprints (Back and Forth = 1)

CrossFit 267 WOD | 6/21/17


Dynamic Mobility/Warm Up

3 Rounds
Run 100m (increase run speed after each round)
10 Wallballs
10 Sit Ups
5 Inchworms
5 Broad Jumps


Find Heavy Double Front Squat



Sccale to Finish as QUICKLY as possible


Wallballs 20/14

CrossFit 267 WOD | 6/20/17


Warmup / Dynamic Mobility

Run 200m 2x with 1 Minute Rest

3 Rounds
5 High Hang Power Cleans
5 Front Squats
5 High Hang Cleans
5 Strict Presses


Review Movements in WOD and perform 3-5 of each REP slowly, practicing virtuosity.


For Time
2 Mile Run
2 Minutes Rest
20 Squat Cleans (135 lbs)
20 Box Jumps (24 in)
20 Overhead Walking Lunges (45 lb plate)
20 Box Jumps (24 in)
20 Squat Cleans (135 lbs)
2 Minutes Rest
2 Mile Run

CrossFit 267 WOD | 6/19/17



400 m run

4 Rds

5 Empty bar thrusters
5 Burpees
15 Double Unders or 15 singles


Find 1 RM Strict Press


6×2 Push Press at same weight


10 Minute AMRAP
Ascending Reps (except Doubles)

3 Thrusters (95/65)
3 Burpees over Bar
30 Double Unders (60 Singles)
6 Thrusters
6 Burpees Over Bar
30 Doubles (60 Singles)
9 Thrusters
9 Burpees Over Bar
30 Doubles (60 Singles)
Add 3 reps to Thrusters and Burpees

CrossFit 267 | 5 Ways To Lose It For GOOD


Lean for life: 5 ways to lose it for good
It’s easy enough to lose a few pounds for a short period of time, only to gain it back. It’s much harder to achieve long-term fat loss.

However, you know people who appear to be permanently in beach-ready shape, so it is possible to be lean for life. This begs the question: how can you lose the weight for good?

The answer to this quandary is not found in a single habit or action, but rather in the following 5 Lean for Life Habits…

Lean for Life Habit #1: Reimagine Yourself

Up until now you’ve accepted the shape that you are in, and even if you hate it, you’re comfortable with it. Read that again to make sure it sinks in. You are comfortable with the body that you have right now, and until you decide it’s no longer comfortable then you’ll be stuck in the shape that you currently have.

Now spend time reimagining yourself leaner. Really let that new image sink in until you’re more comfortable with it than you are with the image of your current body. Rinse and repeat. The clearer you can see and feel and imagine yourself in a lean body, the more urgency and desire you will create to achieve and maintain it.

Lean for Life Habit #2: Break Up With Sugar

Look, Sugar, we have to break up. It’s not you; it’s me. Sure, we’ve had some good times. You’ve tickled my sweet tooth and pleased my taste buds, but loving you is a double-edged sword that leaves me heavy and out of shape. So this is it, we are through!

As silly as that sounded, your relationship with sugar is holding you back from living in a lean for life body. It’s not only refined sugar that is messing with your body composition; in order to be lean for life you’ll also need to manage your intake of natural sugars.

The good news is that every day spent without sugar will make the next day that much easier and your cravings will become that much weaker. Stay strong and soon you’ll be more than happy with the occasional sweet treat rather than the all-day sugar drip that’s sabotaging your swimsuit dreams.

Lean for Life Habit #3: Forget Dieting

Going on a “diet” implies a start and end date, but if you really want to change your body composition for good then there is no end to your healthy lifestyle. It’s a marathon of adapting to healthier (and healthier!) habits to maintain for the rest of your life. The day that you stop trying is the day that your body reverts to it’s old (less svelte) shape.

Don’t worry, the more time that you get under your belt with healthy living, the easier it becomes. Soon your lean for life habits will feel like a normal day – just as your current habits feel like a normal day now. The key is to stick with it until the habits fully stick, and to vigorously fight the urge to give up.

Lean for Life Habit #4: Plan Your Cheats

Being lean for life doesn’t mean swearing off pizza and ice cream for the rest of your days. (Thank goodness!) On the contrary, you’ll find that planned cheat meals of your favorite foods are more enjoyable than ever before. The key is that you will be planning your cheat meals in advance and containing the excitement to one sitting each week.

The fun thing about enjoying a cheat meal while living a lean lifestyle is that there is absolutely zero guilt associated with the pleasure. Most of us experience twinges of guilt associated with most of our meals, because in the back of our mind is the thought that we should really be eating healthier in order to lose the weight that we have yet to lose. Once you’ve lost the fat and are actively living a lean life those cheat meals will be 100% pleasure!

Lean for Life Habit #5: Be Part of a Fitness Family

Belonging to a group of fellow fitness enthusiasts is key to making and maintaining your body transformation. Being fit is easier achieved in a supportive and encouraging group, rather than alone. The accountability provided from your fitness peers will save you from missing workouts and will get you to push yourself to try harder.

One of the most gratifying parts of being in a fitness family is the day when your support makes an impact on a new member. To give the encouragement that was given to you is a special moment that will stick with you, and will recommit you to your fitness lifestyle.

I have created a fitness family that I’d love for you to join. Join us for a FREE SESSION to begin your Transformation [CLICK HERE]

CrossFit 267 WOD | 6/15/17



400 m run

3 rds
5 inchworms
5 Jumping air squats
5 situps
5 PVC Pass Throughs


5×5 Push Press, work to heavy

then 3×5 Push Jerk at heaviest Push Press, no increase


8 Minute AMRAP

5 Ring Dips
10 S2O (115/75)
15 Front Squats