Goal Board

Joanna has created a new and improved goal board (where dreams become reality). Please take a moment to place your name and a specific goal you would like to attain, along with a date for completion. For instance, mine is to get 10 pistols by December.

Please put something that you wouldn’t normally be working on already. For example, you do shoulder presses in the strength rotation, so you’re already working on them. However, you might want to get a handstand, so we can work on ways to get you there.

β€œMan often becomes what he believes himself to be. If I keep on saying to myself that I cannot do a certain thing, it is possible that I may end by really becoming incapable of doing it. On the contrary, if I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning.” – Mahatma Gandhi

AMRAP in 15min:
3 Muscle-ups
5 Push Jerks (135/95#)
7 Front Squats (same weight)

A solid rack position will make your front squat much easier

43 thoughts on “Goal Board”

  1. Clean 1-1-1-1-1

    WOD: AMRAP in 15min:
    3 Muscle-ups
    5 Push Jerks (115#)
    7 Front Squats (115#)

    Started the work out as prescribed but almost ended up like Dead Ed. Went from 135 to 115#. Very disappointed.

    4 rounds + 3 muscle ups.

  2. CFWU x2

    Strength: OHS
    3x 35-40-45-50-55

    WOD: AMRAP in 15 minutes:
    9 pullups (yellow band)
    5 Push Jerks (55#)
    7 Front Squats (55#)

    = 5 rounds + 6 pullups

    cash out: 1:30 plank. Wow that was hard. Thanks everyone for your help…I didn’t know if I was supposed to be able to stay up for the whole time and after 20 seconds I was getting shaky so I said to Kevin: “what if I drop?” and everyone started yelling to me, and I managed to stay up! πŸ™‚

    1. Great job Kevin! Rest day for me but I would love to try this workout. May try to sneak it in after the 1000m row on Saturday.

  3. Wu x2
    Strength Cleans 5-5-5-5-5
    135-155-165-175-185 pr for reps


    3 muscle ups
    5 Push Jerks 135
    7 Front squats 135

    7 rounds


    Ghandi was a frequent crossfiter

    1. hmmm…Gandhi no..but how ’bout this one

      If I could define enlightenment briefly I would say it is ‘the quiet acceptance of what is’
      – Wayne Dyer

      You must accept that you will have to do front squats..embrace it πŸ™‚

    2. “Swearing was invented as a compromise between running away and fighting.”
      Finley Peter Dunne. πŸ™‚

  4. WU x 2

    Back Squat x 3


    WOD: AMRAP in 15 minutes
    9 pull ups
    5 push jerk (75#)
    7 front squat (75#)

    6 Rounds

  5. Warm up times 2

    Strength front squat 3s ( it is what it is…)

    AMRAP in 15 minutes
    9 pullups (no Kip, green band)
    5 push jerks 75#
    7 front squats 75# (IT IS WHAT IT IS!!!)

    Total 6 and 3 pullups

    Happy with this result considering I’m still recovering from my cold πŸ˜€

    Love that quote from Ghandi πŸ™‚ I believe it and TRY to live it.

    Thank you for the laughs from your comments today πŸ™‚

    Amanda you rocked that plank girl!!!!!

  6. Heather, that looks like the beginning of a really fine front squat my friend πŸ™‚ thinking of you and missing you – hope you’re doing well πŸ™‚

  7. WU mish mash (good ams, OHS, HSPU, sit ups, push ups, pull ups)

    CF Total:
    back squat: 155-165-175(f) missed my PR of 175
    press: 65-75-80(f) missed PR of 80
    deadlift: 155-175-195 (off PR by 5)

    Total: 435

    1000m row: 4:08.1

    1:30 plank cash out

    great workouts everyone!

  8. Warm Up

    Back Squat
    45×10, 55×5, 65×5, 75×5, 80×5, 95×5 πŸ™‚

    WOD – AMRAP in 15 min. of:
    9 Pull Ups
    5 Push Jerks (65#)
    7 Front Squats (65#)

    7 rounds πŸ˜€

    Great job on the PRs Cathy!!

  9. Thanks Gabrielle. Miss you too. Did you get a house phone yet?
    CFWU X 2
    Strength Crossfit Total 255 Only 100 off my pre-arthritis days but better than I expected after so much time off.

    AMRAP in 10 min. of:
    9 ring rows
    5 push jerks (35)
    7 front squats
    5 rounds plus 5 push jerks

  10. Mobility WU at the hotel

    Treadmill (gag) – 25 minutes

    100 walking lunges for time
    Made it to 50 in 2:16 then completely seized my ass !!

  11. WUx2

    Strenght – Back Squat x1
    95-115-135-155-175(PR) – should have gone heavier, was easy.

    WOD: AMRAP in 15min
    9 Pull Ups (green + yellow)
    5 Push Jerks (75#)
    7 Front Squats (75#)

    5 rounds 4 Push Jerks

    Great work everyone! Welcome to Crossfit Gary

  12. CFWU x 2
    1000m row 3:18.4 for the paleo challenge
    WOD as Rx’d 5 rounds + 3 muscle ups
    1:30 plank cashout

  13. WU x 2 Subbed Toes to Bar for Knees to elbows (FUCK that’s hard on the hands!)

    Strength = Deadlifts x 1
    185-225-255-285-305(P Fucken R!!!! Joined the plus 300 club! okay, maybe it wasn’t the best form ever, but it was acceptable and I fricken did it!)

    AMRAP in 15 min. of:
    9 ring pull ups (Holy Hanna!)
    5 push jerks (#115)
    7 front squats (#115)
    4 rounds + 5 push jerks

    It was difficult to get the kip for the ring pullups. That really slowed me down… plus they SUCK!!!! but with some work I’ll should be able to improve and crank out a few more rounds when this one comes around again.
    Great work 6:30 crew! Thanks for the technique help Co-Jo! *don’t hurt me!*
    P.S. yes I hate hate front squats too!

  14. CFWU x 2

    Strength – Front Squat

    WOD – AMRAP in 15 mins
    9 Pullups
    5 Push Jerks 135#
    7 Front Squats

    5 Rounds and one pullup

    10 Burpees

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