For time:

1000m Row

50 Sumo-deadlift high pulls, 75# (55#)

30 Burpees

Post time to comments.


Ryan is not only a CF'er, he's also one of the organizers of the West Side Runners Club.  Check it out on Tuesday's at 6:30.

There's an analogy used by CrossFit to describe the balance between form and intensity.  It involves three sharpshooters and three targets.  The first sharpshooter shoots his weapon incredibly fast, enough to wow even the best sharpshooters.  Unfortunately, his speed is his own worst enemy, as he rarely hits the target.  The second sharpshooter is remarkably accurate.  Out of 10 shots, all were bull's-eye except for one.  But, although his technique and accuracy are unbelievable, he shoots far too slow.  The third shooter shoots well and at a good pace.  He hits a few bull-eye's, has the majority of the shots hit near the center of the target, but a few are off target.  He shoots quickly and accurately.

Which sharpshooter are you?  We hope that you are most similar to the third sharpshooter.  We'd like to see every athlete practice form for a given movement until that movement becomes second nature.  At that point push the intensity until form is sacrificed and stay just below this threshold.  We want you to push your intensity to a point where you are able to hold 9 out of 10 reps with solid form.  If you push to hard, range of motion and mechanics are sacrificed too often and the workout becomes less effective.  Hold back too much and your form may be perfect, but the workout lacks all intensity. 

Find the balance between form and intensity. 


  1. Luke :

    Did yesterday’s WOD today. . . omg. Absolutely blew up on the pull-ups the last two sets, only doing sets of 2 & 3. 10:05.

  2. Pete :

    ya- the pull-ups were hard- couldn’t do the last 2 sets CTB, also had to scale to 95# for thrusters 10:30.

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