(240) 317-5303

20 January 2015





10 TTB

95-lb. back squats, 20 reps-From floor

30 double-unders

On Ramp: 20 min AMRAP 10 sit ups, 20 air squats, 30 jumps or med ball “pick ups”

L1: as written/scaled

L2: as written

L3: partner WOD, 20 TTB, 95lb Back squats, 40 reps from the floor, 60 double unders (goal should be to go unbroken on sets)

19 January 2015


Skill-or make this snatch and clean movement prep

Emom 10

Odd-10 Box Jumps

Even-10 Burpees

On Ramp: 30 sec of box jumps and 30 sec of push ups

L1: 30 sec of box jumps and 30 sec of burpees




On Ramp/L1: Clean and Jerk from hang Skill Work/Max Clean and Jerk for the day



Max Snatch for day

Max Clean and jerk for day

17 January 2015


Olympic Lifting

Snatch Pulls

5×5 Overhead Squat


Competition Class

Regionals Event from 2012

Skill: Pistols


Row 2K

50 pistols

30 hang cleans

16 January 2015



Set boxes up with PVC at different heights rebounding over each increasing in height go through in Conga line

WOD-15 min time cap

3 RFT:

500m Row

12 Burpees

21 Box Jumps, 24/20


3×10 GHD

3×10 Hip Extension

15 January 2015


5 sets at 75% 3 Snatch 1 from Mid 1 from low 1 from Floor
5 sets at 75% 3 Clean 1 from Mid 1 from low 1 from Floor

For time-if you fail, restart
4×40 Unbroken D/Us L3
4×20 Unbroken D/Us L2
L1: 4 sets of max unbroken D/U’s OR 4 sets of 50 single unders
On Ramp: 4 sets of 10 jumps to target


14 January 2015



6×6 C2B Pullups every 40 sec L3

6×6 Pullups every 40 sec L2

6×4 strict/ banded/ring rows L1


“Wacky Wednesday”


20 GHD/Situps

8 Snatches

21 Pullups

6 Thrusters

22 Pushups


23 Air Squats

2 Hang Cleans

On Ramp: 15 push ups, 15 sit ups, 15 overhead squats, 15 pull ups, 15 thrusters, 15 push ups, 15 shoulder to overhead, 15 air squats, 5 hang cleans (same weight for all movements, scaled)

L1: scaled movements/same weight for all movements determined by least common denominator

L2: 95/65, 135/95, 155/115, 175/135

L3: 135/95, 155/115, 175/135, 195/155

13 January 2015



7×5 Bench Climbing
this is a repeat again still working on getting peoples pressing stronger

On Ramp/L1: 3-4×10 unbroken Wall Balls for time– rest as needed between sets. MUST be unbroken for set to count. choose wt/ht.
L2/3: 4 ×25 unbroken Wall Balls– rest as needed between sets. MUST be unbroken for set to count. 20/14#, 10/9′

12 January 2015

Open WOD 14.3

On Ramp: 8 min AMRAP of 10 deadlift, 10 box jump (scaled)
L1: Deadlift start point 95/65# following women’s ladder
L2/3: As written

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Jake Brynjelson

Have you ever wondered where you’ll be after two years of a well balanced, healthy diet and consistent exercise 3-5 times per week? While everyone’s starting point is different, a lot of change can happen in two years of consistent work. This weeks athlete of the week, Jake Brynjelsen, is a great example of what a steady and committed approach to fitness can do in two years. Jake was in the first Fundamentals Course at the Bunker in December of 2012, and we took a few minutes to find out what he is most proud of and what he recommends for the new members. Jake has checked in nearly 300 times in those two years. Despite his schedule and frequent travel, Jake eats a paleo diet consistently and has seen what a combination of quality food and consistent, quality training can do. At 40 years old, Jake will often put some of the best scores on the white board. He is learning to read his body and know his limits and here is what he has to say about his experience so far…

What was it like starting out at CF PAX?

Starting out at CrossFit PAX was an exciting and humbling experience.  In the past I have gone to a traditional gym and also separately participated in a group physical fitness program.  CrossFit brought weight training and a group friendly competitive atmosphere to one place.  Knowing that when I walk into the Bunker I don’t have to plan out my routine and that everyone will be going through the same WOD together keeps me coming back for more.

What has changed in your life since starting?

The biggest change is a desire to keep improving on skills and getting personal records.  While I approach new personal records with caution, I do love to see improvement.  We all have ups and downs in our training and it validates the CrossFit approach when you realize gains. A gain can be anything from graduating to a new color band to getting that first hand stand. Don’t measure your success at CrossFit against others.  Measure your success against yourself.

How has your diet changed? What does your current diet look like? What foods do you rely on most?

The biggest improvement I have seen since starting CrossFit was when I went on a strict Paleo diet.  I am currently not on a strict Paleo diet and I can see a negative impact.  I try to eat whole foods and avoid processed and fast foods.  In addition I source local products such as local meats to seasonal vegetables.

What have you accomplished and what are you the most proud of?

Being able to do a muscle up at 40 years old was a proud moment for me. I’m not the best at stringing them together but I’m getting there slowly.

What advice would you give to anyone starting CrossFit?

Make slow and steady progress.  Another huge impact to your results is your diet.  If you eat poorly, don’t expect positive results.  Lastly, try to get into the 4-5 times per week attendance zone. This is where I have seen the best results.  Good luck and see you at the Bunker!


Simple advice from a knowledgeable athlete who has been around for long enough to know how to make the changes stick. He committed, and has the results to prove it. While all of your friends are talking about resolutions this year, why not just take a small step in the right direction? When that one sticks, take another small step. If you educate yourself, surround yourself with positive people doing the same thing and commit yourself to making the right decisions, you’ll never need to ride the diet roller coaster again or wish you could be in better shape. Truly healthy food i s nourishing and filling, so there is no feeling deprived. A quality training program will give your body the right stimulus, but also the right amount of rest to see good results.

Jake is a great example of someone who started off 2013 on the right foot with CrossFit PAX, then stuck with it and two years has a lot to show for his dedication. He continues to improve daily by listening to his coaches, educating himself, working hard on training days, and resting well on rest days. He doesn’t have to compare himself to anyone else to know how far he has come.

Way to go, Jake. We look forward to seeing you in class and watching you continue to set those personal records and encourage your fellow athletes to do the same. The best is yet to come!

9 January 2015



Movement Prep

5×5 Snatch Balance work to medium weight

5×5 Tall Cleans work medium weight



5 sets at 70% 3 Snatch from High Hang

5 sets at 70% 3 Cleans from High Hang