Barbell Work in the Skill/Strength
WOD is scheduled for a “Sprint”

EMOM 16 Min
10 Wall Ball 20/14
7 Power Snatch 75/55

Min 1 Wall Ball
Min 2 Power Snatch
Min 3 Wall Ball
Min 4 Power Snatch

AMRAP 7min


Farewell-ish Kate (PM)

Kate (PM) is leaving us, kind of. She is moving down to Humphries so she won’t be too far away, but we also won’t get to see her smiling face every day either. Let me back up. Kate (PM), not to be confused with Kate (AM), came to Fight Tonight in September. Clearly an athlete, Kate showed up needing only to be shown where the equipment was. She’s incredibly strong yet overwhelmingly humble, a combination that is hard to come by. She works hard both in and out of the gym, the proof is in her consistent PRs that she has earned in her short time at Fight Tonight. Perhaps it’s her weekly brunch with friends of bacon, eggs, and waffles that has something to do with her success or maybe it’s the coconut lattes, then again it could be her coachability, willingness to put in extra work on her own and general badassery that as something to do with it. Either way Kate’s short time with Fight Tonight has been inspiring. Humphries CrossFit will be lucky to have you and we hope to see you on the weekends! Don’t be a stranger….and to ensure you come back we have put together this great workout in your honor.

Kate (PM)’s WOD:
Teams of 2
Buy in:
22 synchronized burpees
Power Cleans 155/115
Wall Balls 20/14
Dead Lift 155/115
Buy out:
22 synchronized burpees


Today is a benchmark WOD be sure to note your rounds, reps, and any scales used so that when we revisit this one you can see your improvements.

Dumbbell Bench Press
No twist at the top of the rep.

20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats


Warm Up

Sumo Dead Lift

Give a good demo of a Sumo Deadlift. Loads should be moderate to heavy. Ensure that the upper back is squeezed hard together and chest up. This will help prevent kyphosis of the upper back and help protect the spine.

15 Wall Balls 20/14
5 Strict chin ups (Palms facing in)
15 Power Stance Burpees


Spit Jerk

Spit Jerk will be from the rack and not the floor.
Low to moderate weights to work on technique.


For Time
25 Minute time cap

In teams of 3.
Athlete A will complete 2500m on the Rower while Athlete B and C work the stationary bike.

After Athlete A completes the 2500m, A will work a bike as Athlete B proceeds to the rower to complete 2500m. A and C bike.

After Athlete B completes the 2500m, B will work a bike and C will proceed to the rower to complete 2500m. A and B bike.

After the 2500m is complete from, C the time will be recorded.

If Athlete C is unable to beat the time cap and is at 1700m the score will read:
2+1700. 1 for A, 1 for B, and 1700 for C.

General rule is 1 rows and 2 bike.
Bikers are encouraged to try not to fall below 70RPMs.
Meter DO NOT count for the monthly rowing challenge.



Athletes Choice


Athletes Choice

Now is the time for you all to come together and “you do you”.

Coaches will coach and give direction but this day is your day.

Have Fun Athletes.