crossfit-204-jan-1-jf-jerk15 minute gymnastics skill session, athletes choice

Full Heart

On a 17 minute clock, row 800m then perform as many rounds and reps as possible in the remaining time of:

10 front squats (95/65lb.)

10 shoulder to overhead (95/65lb.)

10 toes-to-bar

3 for 204: Precious

By Mike

I was digging through a storage cupboard at the gym yesterday and found the oldest set of rings we have.

They’re the old plastic kind, and they’ve ben out of service for close to five years now.

But there was a time when they lived in a shopping bag that I carried around with me everywhere. The rings were hung on swing sets in a rugged downtown park, on various tree branches, and often in the stairwell at the Assiniboine Athletic Club. I wanted people to be able to use the rings–which were a retro piece of equipment given new life by Greg Glassman’s program.

I recall swinging on the rings in my dad’s junior-high gymnasium back in the day, but I never thought about muscle-ups back then.

And then that’s all I thought about for the next nine years.

I once wrote a 30-second car commercial in less than 30 seconds. It was my greatest achievement in radio. So I thought I’d give myself three uncensored minutes a day to crank out something on fitness. No pics, no filters. Just thoughts. This is the first edition.

Today I’m thinking about all the people who don’t work out. We know we can improve the lives of these people. We know it with certainty, and we have data to back it up. Our members have provided that data over the last eight years.

So how do we help these people? We’re working on it. If you know someone who might be able to change his or her life with fitness, pass on the link below. It’s a free 15 minutes that could help create a huge change for the better.

No Sweat Intro:


crossfit-204-jan-1-by-sdhpWorking on the even minutes and resting on the odd minutes, complete the following:

20 squats cleans (115/75lb.)

20 double-unders

20 push presses (115/75lb.)

20 double-unders

20 thrusters (115/75lb.)

20 double-unders

20 sumo deadlift high pulls (115/75lb.)

20 double-unders

Dave suggests you join him for some shoulder work.

Dave suggests you join him for some shoulder work.Floor Press 5-5-3-3-3-10

Focus on maintaining the same load for the triples. No misses!

4 sets:

10 seated dumbbell presses

100ft. Double overhead waiter walk

Rest 90 seconds


2 rounds:

1 max effort L-sit hold

Rest 30 seconds

1 max effort handstand hold

Rest 1 minute

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CrossFit 204 Info