For total repetitions:

1:00 Max pull-ups
2:00 Max med-ball cleans, 20# (15#)
3:00 Max double unders
Rest 1:00

Tabata Matt Nastys (jumping lunges)

Rest 1:00
3:00 Max double unders
2:00 Max med-ball cleans, 20# (15#)
1:00 Max pull-ups

Count your number of total reps for the whole workout!
Pull-ups get the chin over the bar and locked out at the bottom.
Double unders if you don't have them do 4 singles and 1 double under attempt and count that as two.

Post total reps to comments.
013JoylynA (3)
We have seen a lot of great changes here at Verve, here is one great example of succumbing to motivation and being dedicated to health.
Joylyn started with Verve in late November 2008, this is a photo of her very first WOD with us.  Then you have Joylyn now; 4 months later, 21 pounds lighter and 4 inches thinner.  Way to go Joylyn!
Just when you think we don't do anything with all these photos we take, they appear. 


  1. Joylyn :

    OMG, I am soooo embarrassed. Well, thank you for everything Cherie and Matt and friends. I think Mas and I have found a wonderful healthy life ahead of us. Thanks for pointing us in the right direction and providing the guidance and encouragement along the way.

  2. Anna :

    Joylyn, what can I say but WOW, what a hottie! No really you look amazing. Keep up the work.

  3. Tiff :

    joylyn, you are a sexy beast!!! =) i am still meaning to make you all cd’s of pics from emerfit, where you, girl, are looking…um…not be redundant, but…fit!!!! i never realized what unreal legs you had hiding under your long pants till then!!! =) keep up the great work, woman….

  4. Cherie :

    Joylyn – you look so great. I love these photos from when we were working out in the park. For some reason we couldn’t get you to take your shirt off in the snow for a before photo 🙂 Didn’t mean to embarass you.
    By the way I think we may start taking before photos. What do you all think?

  5. Mas :

    Yeah, I know her… We kind of hang out sometimes. She is pretty much a big deal. You look great Chica!!!

  6. Erin :

    Way to go girl!! Lookin’ fit and gorgeous as ever! Keep up the great work!!!

  7. Heather :

    Joylyn, Your smile says it all, you look great and it looks like your feelin it 2, no more hiding in those baggy clothes missee : ) Awesome Job!!

  8. JEN :

    Joylyn…you look absolutely fabulous! Mas is a lucky man! I lovingly remember the before picture and am glad that I have been able to watch you transform into the after picture. Congrats on the hard work and dedication-you exemplify CrossFit!

  9. Holly :

    I think before pics are an awesome idea! I would love to see what I look like months from now!!!

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