Bodyweight Only

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2 Rounds For Time:

  • 50 Pushups
  • 50 Situps
  • 50 Squats

400m Run Between Movements


Pushups: Chest and thighs touch the ground every rep on the bottom. Chest not belly touches ground. Elbows must lock out at the top.

Squats: The crease of the hip must pass the crease of
the knee on each and every rep.
Knees and hips are fully open at the top.


Full Range of Motion is one of the 5 unchanging and crucial elements of Functional Movement and is often sacrificed for speed or greater weight on the bar.

CrossFit is measurable, observable,
and repeatable.  We want to achieve full range of motion during every
workout because those are the requirements for the movements.  If you
aren’t getting full range of motion, then you aren’t doing the same
movement and can’t be compared to someone who is.  For some this might
be a flexibility issue and need to work towards it with the Mobility WOD.  On the other hand, sometimes with intensity and trying to go as
fast as possible we sacrifice some range of motion.  This is not
acceptable.  You will not get the full benefit of the workout this way,
and are short changing yourself.  It’s not always evident to an athlete
when they do this.  That’s one reason we are there as trainers.  So if
you have to repeat reps, or we slow you down so you can get it right, it
is only for your own good. 

Good form and technique are actually
completely different from ROM.  It is possible to achieve full range of
motion on many movements with poor form.  But once again, this is not in
your best interest for that particular WOD or for your fitness and
health as a whole.  Consistently completing reps with poor form will
bring your strength numbers to a screeching halt.  Not to mention, it
can lead to all kinds of unnecessary injuries.  It is also very
difficult do undo these bad habits after they are locked into your
muscle memory.  You have to concentrate on it, each and every rep,
during a WOD to fix these faults.  It might seem more difficult at
first, but moving efficiently with good form will achieve the fastest
time.  There is a fine line between having great form and high intensity
during a workout.  But, your midline stability is not something you
want to sacrifice for a faster time.   Sometimes the weight is not the
issue, but our only recourse is to lower the weight until proper form
can be achieved.  Some may look at this as punishment, but in reality we
are only looking out for your safety as friends and coaches.


  1. Who wears sunglasses inside? I hate that guy!

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