Different Kind of Hard

Today’s workout (specifically the second piece) was hard in a way that was different than a lot of other workouts. The front rack hold, which seemed like it should’ve been the rest, was by far the toughest piece, especially when “gassed” from skiing or rowing.
Here’s Vivienne and Nancy trying to go to their happy place while Skyler and Elana attempt to get their meters done as fast as possible.



5 Rounds:
Every 2 Minutes:
1 Hang Power Clean + 3 Push Jerk

3 Sets:
10 Seated KB Press
10 Hammer Curls

8 Minute AMRAP:
8 Push Jerk (115/80#)
8 Bar Facing Burpees
Rest 2 Minutes
10 Minute AMRAP:
Teams of 2
Partner 1 Rows or Skis 250m
Partner 2 Hold a double KB Front Rack Hold (53/35#)
Partners switch back and forth for 10 minutes
*Partners can only be rowing/skiing while other partner is holding KB’s


Happy 50th Birthday to Angelo!
Angelo came in to Central about 3 years ago and definitely had some trepidation about doing “Crossfit”. This trepidation actually served him quite well, as he took his time and really tried to learn how to do things the right way before adding weight/reps/speed. He recently admitted to me that when we started all of the accessory work he wasn’t totally into it, but he trusted us and the process and so he did them whole heartedly. He said he can feel a real difference since starting them.
Humble, dedicated, hard working and fit AF at 50!



4 Sets:
3 Front Squat (First rep @ 32x1 Tempo)
+1 Weighted Chin Ups (one more than last week)
8 Side Lying DB External Rotations/Side

5 Rounds:
400m Run
15 OHS (95/65#)