July 3, 2026
1030 (1776-250)Freedom Sweats
AMRAP 17m
Buy in: 25 calorie row ( This is only done once and does not count toward reps for your score )
7 Squats
6 kb ground to overhead 53/35
Squats: Crease of the hips below the top of the knee. Hips extended and STANDING up at the top of the rep. Anything less is cheating.
KB ground to overhead: Can be snatch, can be clean & jerk, can be a combination. Be sure the kb touches the ground between reps and when you’re locked out overhead your elbow is next to your ear.
June 27, 2026
1028
Countdown from 10Deadlift Bodyweight(straight bar)Alternating reverse lunges 35/little redCash out:…
June 25, 2026
1027
EMOM 18 minutes1: 8 Burpees2: 10 calories rowing3: 20 seconds…
August 31, 2019
My version of programming for CrossFit or similar
Posted by jereme
This is a view of my process or personal method for creating workout plans in three month blocks. It’s not…
May 20, 2019
Terms, Acronyms, and some other things.Definitions
Posted by jereme
This page is dedicated to some of the terms we use that may not be common knowledge. Please feel free…
May 20, 2019
Information – back online
Posted by jereme
-Just so you know; there will be broken links, stuff that doesn’t work, things that don’t look great. Let me…
May 19, 2019
How to Warm up
Posted by jereme
What is the best way to warm up? So I am not creating warm ups any more. This is for…