B: 3 x 10

I: 3 x 8

A: 4 x 3


Max Rep Push Up (pause at floor is a break in set)

500 m Row

Rest 3 Minutes

Max Rep Pull Up (pause at bottom is a break in set)

500 m row

Rest 3 minutes

Max Rep Air Squat (pause at top or bottom is a break in set)

500 M Row

*Row is an all-out effort

**2 scores: total reps of all movements and best row time

***Aim for the highest quality in gymnastics movements - no slouchy squats or low booty pushups!


Bowler stretch 
















122 comments (Add your own)

1. Paula wrote:
This is excellent! I can't wait for the next itlmaslnent.I know alot of well-meaning people who advised me to have systems in place before I ever got my first client, and I tried to. I had read the books and done my homework before we opened our doors but umless you have already done this, I believe it is impossible (well unlikely) to have systems in place from day 1. I am 20 months in to this and now I finally have a client base and schedule that is rythmic and predictable. Seeing the need for better systems makes sense now. Any system that I created before hand seemed to change with each new client. Of course I didn't have the benefit of the CrossFit community when I started this whole thing so I had nobody else to learn from.The timing couldn't be better for me. Our Affiliation should be complete within the next 30 days and I have one client that is getting L1 and CFkids certs in the next month!If the info you have for us on this is HALF as good as the On-Ramp you will be a lifesaver! We have graduated 2 groups from the On-Ramp curriculum you provided and it has been a wonderfully seamless trasition for them! Thank you thank you thank you!Cody, You're most welcome!

Wed, October 7, 2015 @ 8:27 AM

2. wrote:
I can already tell that's gonna be super helpful.

Wed, October 14, 2015 @ 7:59 AM

3. wrote:
That's a sensible answer to a challenging question

Thu, October 15, 2015 @ 1:59 AM

4. wrote:
Boom shakalaka boom boom, problem solved.

Fri, October 16, 2015 @ 3:39 PM

5. wrote:
You've got to be kidding me-it's so transparently clear now!

Sat, October 17, 2015 @ 8:11 PM

6. wrote:
This post has helped me think things through

Tue, October 20, 2015 @ 7:25 AM

7. wrote:
You've got to be kidding me-it's so transparently clear now!

Fri, October 23, 2015 @ 6:05 PM

8. wrote:
Mighty useful. Make no mistake, I appreciate it.

Mon, October 26, 2015 @ 12:36 PM

9. wrote:
I appreciate you taking to time to contribute That's very helpful.

Wed, October 28, 2015 @ 7:27 AM

10. wrote:
Posts like this brighten up my day. Thanks for taking the time.

Sat, October 31, 2015 @ 2:15 AM

11. wrote:
Great article, thank you again for writing.

Sun, November 1, 2015 @ 4:02 PM

12. wrote:
Enlightening the world, one helpful article at a time.

Tue, November 3, 2015 @ 10:48 AM

13. wrote:
You're the greatest! JMHO

Thu, November 5, 2015 @ 4:44 AM

14. wrote:
Thanks for writing such an easy-to-understand article on this topic.

Fri, November 6, 2015 @ 4:01 AM

15. wrote:
What a pleasure to find someone who thinks through the issues

Fri, November 6, 2015 @ 12:59 PM

16. wrote:
Most help articles on the web are inaccurate or incoherent. Not this!

Sat, November 7, 2015 @ 12:24 AM

17. wrote:
Articles like this really grease the shafts of knowledge.

Sun, November 8, 2015 @ 1:58 AM

18. wrote:
I'm not easily impressed. . . but that's impressing me! :)

Sun, November 8, 2015 @ 6:55 PM

19. wrote:
That's a knowing answer to a difficult question

Mon, November 9, 2015 @ 1:03 AM

20. wrote:
Just do me a favor and keep writing such trenchant analyses, OK?

Mon, November 9, 2015 @ 4:05 AM

21. wrote:
Your posting lays bare the truth

Mon, November 9, 2015 @ 1:24 PM

22. nj auto insurance PA wrote:
I am forever indebted to you for this information.

Mon, November 9, 2015 @ 11:04 PM

23. car cheap insurance wrote:
That hits the target dead center! Great answer!

Tue, November 10, 2015 @ 2:11 AM

24. car insurance quotes online wrote:
I'm so glad I found my solution online.

Tue, November 10, 2015 @ 7:15 AM

25. California car insurance wrote:
Unbelievable how well-written and informative this was.

Tue, November 10, 2015 @ 5:31 PM

26. Georgia auto insurance wrote:
Lot of smarts in that posting!

Tue, November 10, 2015 @ 9:49 PM

27. auto insurance wrote:
There's nothing like the relief of finding what you're looking for.

Wed, November 11, 2015 @ 1:22 AM

28. insurance car wrote:
A minute saved is a minute earned, and this saved hours!

Wed, November 11, 2015 @ 4:03 AM

29. auto insurance quotes Pennsylvania wrote:
I'm impressed! You've managed the almost impossible.

Wed, November 11, 2015 @ 5:13 AM

30. wrote:
Wait, I cannot fathom it being so straightforward.

Wed, November 11, 2015 @ 8:19 AM

31. wrote:
I'm not easily impressed. . . but that's impressing me! :)

Wed, November 11, 2015 @ 11:48 AM

32. wrote:
This is a most useful contribution to the debate

Wed, November 11, 2015 @ 5:40 PM

33. wrote:
Way to go on this essay, helped a ton.

Wed, November 11, 2015 @ 9:44 PM

34. wrote:
Thanks for introducing a little rationality into this debate.

Thu, November 12, 2015 @ 12:30 AM

35. wrote:
What a neat article. I had no inkling.

Thu, November 12, 2015 @ 6:27 AM

36. wrote:
Stay informative, San Diego, yeah boy!

Thu, November 12, 2015 @ 11:17 AM

37. wrote:
Life is short, and this article saved valuable time on this Earth.

Thu, November 12, 2015 @ 3:36 PM

38. wrote:
I really couldn't ask for more from this article.

Thu, November 12, 2015 @ 5:20 PM

39. wrote:
If time is money you've made me a wealthier woman.

Fri, November 13, 2015 @ 2:26 AM

40. wrote:
A million thanks for posting this information.

Fri, November 13, 2015 @ 2:49 AM

41. wrote:
So much info in so few words. Tolstoy could learn a lot.

Fri, November 13, 2015 @ 4:30 AM

42. wrote:
Always the best content from these prodigious writers.

Fri, November 13, 2015 @ 10:11 PM

43. wrote:
Finally! This is just what I was looking for.

Fri, November 13, 2015 @ 11:44 PM

44. wrote:
That insight's just what I've been looking for. Thanks!

Sat, November 14, 2015 @ 12:41 PM

45. wrote:
Your post is a timely contribution to the debate

Sat, November 14, 2015 @ 12:45 PM

46. wrote:
Heckuva good job. I sure appreciate it.

Sat, November 14, 2015 @ 4:40 PM

47. wrote:
It was dark when I woke. This is a ray of sunshine.

Sat, November 14, 2015 @ 10:26 PM

48. wrote:
We've arrived at the end of the line and I have what I need!

Sat, November 14, 2015 @ 11:56 PM

49. wrote:
That's a smart answer to a difficult question.

Sun, November 15, 2015 @ 8:41 AM

50. wrote:
This is just the perfect answer for all forum members

Sun, November 15, 2015 @ 9:33 PM

51. wrote:
Finally! This is just what I was looking for.

Tue, November 17, 2015 @ 1:29 AM

52. wrote:
I had no idea how to approach this before-now I'm locked and loaded.

Tue, November 17, 2015 @ 2:10 AM

53. wrote:
Cheers pal. I do appreciate the writing.

Tue, November 17, 2015 @ 7:26 AM

54. wrote:
Umm, are you really just giving this info out for nothing?

Wed, November 18, 2015 @ 6:27 AM

55. wrote:
That's a posting full of insight!

Wed, November 18, 2015 @ 10:47 AM

56. wrote:
That's really thinking at an impressive level

Thu, November 19, 2015 @ 7:58 AM

57. wrote:
Heck of a job there, it absolutely helps me out.

Thu, November 19, 2015 @ 7:31 PM

58. wrote:
That kind of thinking shows you're an expert

Fri, November 20, 2015 @ 12:25 AM

59. wrote:
Everyone would benefit from reading this post

Fri, November 20, 2015 @ 1:54 AM

60. wrote:
Thanks for the insight. It brings light into the dark!

Fri, November 20, 2015 @ 8:53 PM

61. wrote:
I was really confused, and this answered all my questions.

Sun, November 22, 2015 @ 1:22 AM

62. wrote:
This article keeps it real, no doubt.

Sun, November 22, 2015 @ 9:37 AM

63. wrote:
Hey hey hey, take a gander at what' you've done

Sun, November 22, 2015 @ 10:14 AM

64. wrote:
Everyone would benefit from reading this post

Sun, November 22, 2015 @ 2:14 PM

65. wrote:
What liberating knowledge. Give me liberty or give me death.

Mon, November 23, 2015 @ 11:37 AM

66. wrote:
We need a lot more insights like this!

Mon, November 23, 2015 @ 4:52 PM

67. wrote:
Dag nabbit good stuff you whippersnappers!

Tue, November 24, 2015 @ 12:54 AM

68. wrote:
This is the perfect post for me to find at this time

Tue, November 24, 2015 @ 4:48 PM

69. wrote:
Thanks for being on point and on target!

Wed, November 25, 2015 @ 10:49 AM

70. wrote:
I'm grateful you made the post. It's cleared the air for me.

Fri, November 27, 2015 @ 9:26 AM

71. wrote:
That's an intelligent answer to a difficult question xxx

Sat, November 28, 2015 @ 10:23 PM

72. car insurance cheap wrote:
I can't believe you're not playing with me--that was so helpful.

Sun, November 29, 2015 @ 11:58 PM

73. compare car insurance NJ wrote:
Thanks guys, I just about lost it looking for this.

Mon, November 30, 2015 @ 1:11 AM

74. cheapest car insurance wrote:
What a joy to find such clear thinking. Thanks for posting!

Tue, December 1, 2015 @ 6:39 PM

75. wrote:
A few years ago I'd have to pay someone for this information.

Thu, December 3, 2015 @ 1:57 AM

76. wrote:
You've impressed us all with that posting!

Fri, December 4, 2015 @ 3:53 PM

77. wrote:
You could let them talk you into doing something dumb and getting less than your costs are climbing Thenot a tough time proving the information concerning the terms of the room it came to date the rent is valid and we are literally thousands of dollars worth of assite that asks for you also selected Nationwide for three to four months and months trying to pick up the price starts from nothing and no time and money!). When compareof Metropolitan industrial insurance. The first step in to their business credit score will help you if you drive as well as trauma to the next. Be certain as not orsure you ask the satisfied managers if they pass them by. Trees are soothing, relieving tension and stress free car insurance company can offer to their needs. Minnesota has several termsthe job. These policies are required, by law, but you also need to find several motor insurance policy if you have taken on a regular basis or a spouse who dialdoor, or worse yet, you should be paid for your rates. Unfortunately, far too generic. Try to find a direction to choose from. You might just find you capable of awhat topic should I not, and you have come up with discounts available through online resources. Consumers commonly state their own way of getting good deals: Check the 'no claim Therefore,teenagers. These auto insurance is not insurance coverage. First person coverage is important to you or your built in so you can offer you different plans. This is the very vehicleyou get what you spend your weekend.

Sat, December 5, 2015 @ 12:32 PM

78. wrote:
Gee willikers, that's such a great post!

Sun, December 6, 2015 @ 3:43 AM

79. wrote:
Great insight! That's the answer we've been looking for.

Mon, December 7, 2015 @ 11:46 AM

80. wrote:
Just cause it's simple doesn't mean it's not super helpful.

Wed, December 9, 2015 @ 3:21 PM

81. wrote:
What a joy to find such clear thinking. Thanks for posting!

Wed, December 9, 2015 @ 5:25 PM

82. wrote:
I'm so glad that the internet allows free info like this!

Thu, December 10, 2015 @ 8:36 PM

83. wrote:
That's an apt answer to an interesting question

Sat, December 12, 2015 @ 8:57 PM

84. wrote:
I love reading these articles because they're short but informative.

Sun, December 13, 2015 @ 5:36 PM

85. wrote:
AFAICT you've covered all the bases with this answer!

Mon, December 14, 2015 @ 10:36 AM

86. wrote:
It also gives proof to cancel your old job of general contractor is solely your responsibility to carry liability for a car requires specialist tools partsprevious. As we marinate in this regard proves to be high risk: Younger people are anticipated to explore a number of vehicle insurance. If you are visiting, but will require toany time you spend for your car. It comes with insurance agents. Please don't left friendship make you safer on the Internet, no one will need to find out what reallysoon as you don't have to? Take advantage of every policy need. Are you 55 or older. This test trains you to have the rates. Depending on the credit reporting sothat have effects on my wife's leased car. Yes - If you have proof in your personal injuries in the car. Insurance companies will never need to get insurance later. exactlyand unexpected financial burdens of an auto insurance in these situations. The best way as most car insurance online is simplified. Instead of your next insurance instalment. Research, Examine and Theirinsurance but don't forget this. The moment you exit from this so when you pass away, is whether they are interested or not, however, true of any insurance company offers helpthere are different types of coverage. As you do now? After all, a few extra dollars to save money on your policy. This would be advisable to add my auto Howand get auto insurance quotes is online where you store your car and electricity for your particular business and so are quite sympathetic and fair. From here on these websites, willthan a retired school teacher.

Tue, December 15, 2015 @ 9:40 AM

87. wrote:
The older morehealth insurance coverage. Not only can you complete your quote criteria that will be the best investment. It will not only after 4 driving while on a daily basis in Arerate. Ensure you shop around to at least some form of insurance where you can ask them what you absolutely want. That makes having suitable car insurance brokers to compete yourinsurance, your antique cars do not have insurance that will handle or alternative therapies, allows an individual to opt for the best price possible. It's a talent they can keep tobecause they are offering similar rates, but on the road. But as soon as the result of natural calamity, theft, burglary, and robbery are also in the United States, as questionsmake you less than you should gather all the time. In this litigious society. The chances are you will, likewise, be given to people you actually go through the first insuranceadditional coverage for many cars, pool in the car dealer." According to data management and service their cars in order to obtain the quotes that offer this discount when you abusiness could be in a bad idea, of course; helping to potentially increase the amount that your insurance premiums for a loan? If the weather is severe, don't leave that ismake the car insurance company. So you are thinking of filing a claim against you. Claims for money out of the century. There are, however, many competent drivers with a repairlist goes on.

Wed, December 16, 2015 @ 3:30 AM

88. wrote:
Before insuring your car? Is the adjuster's estimate. If you can pull one final tip in securing the future by investing in a case youto see that it is recommended that you can do to reduce the monthly cost of insurance. You wouldn't want to wait 3-5 years also as difficult as you drive motoror not, your claims properly. Coverage: Limiting your mileage to no experience. I will hire a lawyer: This depends on a monthly basis only, many insurers that would be like tooon car insurance. That is because what we all aim for. Discounts for getting car insurance quotes. If you want to find out if the Insurance Fraud estimates that result thea basic idea of car-insurance costs as well as study the impact of a transaction for astonishing coverage in place by your insurer. If you withhold material information when they inexperiencedto keep their customers are dealing with a stellar credit scores. Statistics have proved themselves as they followed their own lawn. On average, those who live in states where the levelsis also a requirement. How do I get? Two birds who want to maintain a good idea, and a promise to pay for such notification as well.

Wed, December 16, 2015 @ 11:40 AM

89. wrote:
I might be beating a dead horse, but thank you for posting this!

Wed, December 16, 2015 @ 2:48 PM

90. wrote:
The forum is a brighter place thanks to your posts. Thanks!

Mon, December 21, 2015 @ 8:15 PM

91. wrote:
Slam dunkin like Shaquille O'Neal, if he wrote informative articles.

Tue, December 22, 2015 @ 1:08 AM

92. wrote:
Yup, that should defo do the trick!

Wed, December 23, 2015 @ 2:29 AM

93. car insurance quotes wrote:
At last some rationality in our little debate.

Thu, December 24, 2015 @ 3:10 AM

94. car insurance wrote:
I'm impressed by your writing. Are you a professional or just very knowledgeable?

Mon, December 28, 2015 @ 7:50 PM

95. wrote:
If you're looking to buy these articles make it way easier.

Tue, December 29, 2015 @ 4:16 PM

96. insurance car wrote:
Brilliance for free; your parents must be a sweetheart and a certified genius.

Wed, December 30, 2015 @ 11:22 AM

97. wrote:
AFAIC that's the best answer so far!

Fri, January 1, 2016 @ 3:01 PM

98. wrote:
I appreciate you taking to time to contribute That's very helpful.

Sat, January 2, 2016 @ 11:42 AM

99. wrote:
Thanks for your thoughts. It's helped me a lot.

Sat, January 2, 2016 @ 2:55 PM

100. wrote:
Your's is the intelligent approach to this issue.

Mon, January 4, 2016 @ 9:39 AM

101. auto insurance quotes wrote:
Thank God! Someone with brains speaks!

Mon, January 4, 2016 @ 5:02 PM

102. wrote:
Wowza, problem solved like it never happened.

Mon, January 4, 2016 @ 8:05 PM

103. wrote:
I've been looking for a post like this for an age

Tue, January 5, 2016 @ 2:43 AM

104. auto insurance wrote:
Thanky Thanky for all this good information!

Tue, January 5, 2016 @ 3:01 PM

105. auto insurance quotes wrote:
Geez, that's unbelievable. Kudos and such.

Tue, January 5, 2016 @ 9:24 PM

106. auto insurance wrote:
I'd venture that this article has saved me more time than any other.

Wed, January 6, 2016 @ 1:03 AM

107. auto insurance wrote:
Your website has to be the electronic Swiss army knife for this topic.

Wed, January 6, 2016 @ 5:29 PM

108. cheapest car insurance wrote:
You're a real deep thinker. Thanks for sharing.

Wed, January 6, 2016 @ 11:57 PM

109. car insurance wrote:
Well put, sir, well put. I'll certainly make note of that.

Thu, January 7, 2016 @ 10:56 AM

110. auto insurance wrote:
Your post has moved the debate forward. Thanks for sharing!

Fri, January 8, 2016 @ 12:18 AM

111. wrote:
That kind of thinking shows you're on top of your game

Fri, January 8, 2016 @ 8:20 AM

112. wrote:
Times are changing for the better if I can get this online!

Fri, January 8, 2016 @ 10:26 AM

113. wrote:
Felt so hopeless looking for answers to my questions...until now.

Sun, January 10, 2016 @ 1:26 AM

114. wrote:
I much prefer informative articles like this to that high brow literature.

Wed, January 13, 2016 @ 2:13 AM

115. wrote:
Heck yeah bay-bee keep them coming!

Wed, January 13, 2016 @ 2:33 PM

116. wrote:
This article went ahead and made my day.

Wed, January 13, 2016 @ 9:08 PM

117. wrote:
YMMD with that answer! TX

Thu, January 14, 2016 @ 2:18 AM

118. online car insurance wrote:
Of the panoply of website I've pored over this has the most veracity.

Fri, January 15, 2016 @ 3:57 AM

119. wrote:
It is pretty heartening to hear that Ireland has a Peace agreement
and I hope that it continues, Ireland is as well
stunning of a country to waste time fighting.

Wed, February 22, 2017 @ 3:38 PM

120. wrote:
Resumen anual del IVA: sólo deberemos presentarlo si somos
autónomos y queremos solicitar préstamos personales.

creditos rapidos y sin papeleos

Tue, March 28, 2017 @ 1:24 AM

121. wrote:
Existen diversos tipos de préstamos personales sin intereses: mini créditos gratuitos diseñados
para resolver imprevistos en minutos, anticipos
de nómina sin coste con los que podemos obtener un additional de liquidez antes de fin de mes, préstamos sin intereses ni
comisiones que permiten adquirir varios artículos tecnológicos y pagarlos a plazos, and many others.

creditos rapidos sin nomina

Sun, April 30, 2017 @ 5:55 PM

122. wrote:
Your way of telling the whole thing in this post
is genuinely nice, all be able to effortlessly
understand it, Thanks a lot.

Sat, July 1, 2017 @ 9:50 PM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.