Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest of the following exercises:

Ball slams, 15# (12#)

Sumo deadlift high pull, 65# (45#)


Thrusters, 65# (45#)

Eight intervals are of each exercise are performed before moving to the next exercise.  No additional rest is permitted between exercises.  Score is equal to the total number of reps performed.

Post total score to comments.


Tom after Elements #1, welcome to the family Tom.

Today's cookie: 10 Turkish get-ups with each hand.

On February 21st there is a nutrition certification in Montrose, CO.  Many Ververs are joining us for the certification, but even more Ververs will be joining us to ski in Telluride.   We will be renting a vacation rental for the nights of February 20th, 21st and 22nd.  I have decided to make it as cheap as possible and therefore need confirmations on attendance.    Currently we have 11 people going, I need everyone that is going to e-mail me a confirmation that you will be there and what nights.  A 50% lodging deposit will be due on February 1st.  My goal is to make it under $50 per person / per night.  This will depend greatly on the response received.  I will keep everyone that is going posted.   If you are interested in being added to this list please let us know ASAP.  Click here to see the ski area Telluride Skiing.  This should be an amazing time.


  1. Ben :

    Ball slams: 80
    SHPD: 56
    Sit-ups: 96
    Thrusters: 40
    Total: 272

  2. emmalee :

    Ball slams:77
    I used a 15 pound dbell, and did the arm movements with the squat, not exactly the slam but I think it worked
    SDHP: 61
    Sit ups:80
    Thrusters: 14, I only completed 2 rounds then we got a call.

  3. Matt :

    Nice work! Firefighters and tabata – a match made for eachother. The ability to do very hard, strenuous work and then the ability to recover in a short period of time is what I call functional fitness. This is the reason I started CF’ing. Keep up the great work Emmalee and Ben.
    10 rds: 12 burpees, 12 pullups
    Matt 15:51
    The lack of pull-ups in our workouts definitely slowed me down on this one. We’ll be working on that soon though.

  4. cherie :

    Alan 296
    Joei 232
    Jen 244 (35#)
    Kiley 308
    Mas 306
    Emily 239
    Luke 310 T2B
    Amy 259
    Cherie 306
    Nicole 6 rounds
    Elements #4
    Tiffany 15:10
    The purple heart goes out to Tiffany today. I have never witnessed anyone have an asthma attack during a workout ( with audible weasing), take a swig of the inhaler and keep on going to finish 2 more rounds of a very cardio intensive WOD. I have a lot of people ask me what they can do for certain chronic physical or physiological ailments. My standard answer is; “You either move through it or you stop moving”. Tiffany embodied the spirit of that today. She refused to let it control her and she new how far she could push it. She was very inspiring to watch and another proud moment to be a coach.

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