8.12.19 – 8.17.19

Monday: 8.12.19

5x Back squat
In 12 minutes or less, build to a heavy set of 5.


6 Minute amrap of:
10 Alternating step back lunges (5 per leg) holding a 50/35# dumbbell
10 Alternating dumbbell snatches (5 per arm) with the same bell

Tuesday: 8.13.9

“The Ringer”

On a running clock,

At 0:00, as fast as possible
20-15-10 reps of
Cals on air bike
Toes through rings

Rest until,

At 8:00, as fast as possible
15-10-5 reps of
Overhead squats 95/65#
Burpees to target (at least 6″ out of reach for RX)

Wednesday: 8.14.19

1x Clean and jerk
Sets 1-3 on the minute (kind of light/warm-up weights)
Sets 3 & 4 on the 1:30 (ideally 75-85%)
Sets 5 & 6 on the 2:00 (85%+)


7 minute amrap of
7 Strict handstand push up (kipping is not a scaling option)
7 Hang power clean 115/75#
7 Box jumps 24/20″

Thursday: 8.15.19

On a running clock, start a new station every 10 minutes

Station 1, In 6:00
1,500m Air bike
Max slam ball loads to 60/54″ platform with remaining time

Station 2, In 6:00
8 Rope climbs 15′
Max distance row with remaining time

Station 3, In 6:00
100 Russian kettlebell swings 55/35#
Max box step ups with remaining time 24/20″ holding the same bell

Friday: 8.16.19

6 Minute amrap of
Plate ground to overhead 45/25#
30′ Shuttle sprint (30′ + 30′ = 2 reps)

Complete 2 reps of each, then 4, then 6 and so on (adding 2 reps each round) until time runs out

Then, time permitting

Flex Friday
Butts-n-guts (glutes and core)


Saturday: 8.17.19


27 Minute amrap with a partner of
7 Bar muscle ups
7 Thrusters 115/75#
15 Box jump overs 30/24”
*Every 3:00 (starting at 3:00) perform 27 sit ups

One partner working at a time, sharing reps. This is a long work out but if you’re performing it RX, you can consider going solo.

This work out is in honor of a coach at another Phoenix gym, CrossFit Blade.  The story behind it is below.

Everyone wishes they had an Anthony in their life. He is one of the most positive people with a contagious laugh. He is a coach at our CrossFit gym and makes it his priority for every person to have the best hour of their day when they walk through the doors. He is a husband and a father, the kind that every man strives to be.

Recently, Anthony had been feeling “out of shape” or “deconditioned” during his workouts. His nature was to fight through it and keep pushing. After a stomach bug that seemed to escalate his fatigue, he visited the doctor. The doctor sent Anthony straight to the ER. Anthony was severely anemic and was given 3 units of blood which helped him feel much better. They were not sure as to why this was happening and did a bone marrow biopsy. That was the test we were waiting for, and on Friday, August 2nd we received a call that no one ever wants to receive. 

Anthony was diagnosed with Stage 4 Mantle Cell Lymphoma, a rare kind that accounts for only about 6% of Non Hodgkin’s Lymphoma. This is an aggressive type of cancer that will require aggressive treatments. We were all heartbroken, words could not describe how we felt and could only imagine what The Baca Family was going through.

He started chemotherapy immediately. Further information will be provided as we receive it. One thing is for sure – he will not fight this battle alone. He has an entire army with him and we WILL see him through this. #BACASTRONG

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