Christy Phillips going over the 12 foot wall at the 2010 CrossFit Games

Choose one or both of the following:

Three rounds for time of:
30 Toes to bar
95 pound Ground to overhead, 21 reps

Three rounds for time of:
Burpee to over a stacked box (4 Plates on top of a 24′ box)- throw a sand bag or medicine ball over ahead of you , 5 reps
Rope Climb, 3 ascents

If you choose one, complete all the work as quickly as possible. If you choose both, the first is done after 7 minutes and the second is done after 12 minutes. You have :30 seconds to transition between workouts and your score is as many reps as you complete if you aren’t able to finish in the allotted time. The 2 times and transition will total 19:30. If you finish a. in sub seven you rest until it is time for b. at 7 min 30 seconds. If you Finish b. in less than 12 minutes you are done!

Active Shoulder With Kelley Starrett wmv mov

Just ask Kristin Powell if there is a difference!

P.S. I rip off CrossFit.com so often that I feel I need to give credit for the great photos, WOD ideas, videos, and articles. If you haven’t already SUBSCRIBE TO THE CROSSFIT JOURNAL. It’s 25$ and it’s the best resource on the web for all things fitness. I don’t get any money from it- I just truly believe it is an essential resource.


Party Friday Night at the Watkas for Heather and Katie.
126 Old Plymouth Rd. Sagamore Beach. BYOB and a side dish. Bring your loved ones!

So that we can all be there THERE WILL NOT BE A 5:30PM CLASS THIS FRIDAY.


Just for the record we are going to miss Katie and Heather sooo much! On behalf of the community we want to say that we love you both and we wish you all the best in your new adventures!

2 Responses

  1. Katie and Heather, all the best, Jane and I will miss you. Katie you always made me smile and Heather you always made me work harder… wait why am i gonna miss you again?

    Be safe, be smart, be strong.

    Come back soon.

    ps. Jane and I are on vacation, leaving this morning, see everybody in August, bummed we can’t make the party.

  2. My phone won’t open the “active shoulders” link but it sounds like something I can REALLY use! And feel free to ask me…but you may not be able to hear my answer over the loud clicking sound coming from my right shoulder!