Unleash the Beast to Start the Week

Mar 12th, 2018

Category: CrossFit

Unleash the Beast to Start the Week

Barrow – Unleashing the Beast

Our very own Jason Thornton, Director of Nursing and Patient Services, CICU and CVOR, recently received a Circle of Excellence award from the American Association of Critical-Care Nurses! Of 11 honorees, Jason is the only nurse from Massachusetts to be recognized this year. Please join us in congratulating Jason and learn more about the prestigious award here: http://ms.spr.ly/6182r0X2p (pictured with patient Felicia, at 1 week old and 13 years old)

Warm Up
Warm Up
Dynamic Movements
Partner Banded Runs

Single Leg Deadlifts
3 x 5 Per Side


5 Rounds
15 Box Jumps
12 Pull-ups
9 Squat Cleans (95,65)

Level 2- (75,55), 9 pull-ups/round
Level 1- (55,35), 3 Rounds

*Coaches Note* Choose a weight where you are able to complete the squat cleans in 1 quick set

Getting After Those Butterflies
Today’s WOD is a good opportunity to work on butterfly pull-ups! While the rounds are on the higher side, the reps are not. If this is a skill you want to master, try working them in today. You can scale the number of pull ups and/or try your butterfly technique every other round. There are days where it’s ok to take a slower time to work on a skill then go at a faster pace with the skill you’ve already mastered. Check out our slow-mo tutorial for some extra help.

 Extra Work
Clean and Jerk
3-3-3-3 @80%
Rest 2 Minutes after each set- Warm-up to 85% before the 1st set


  1. Ryan Gould 03/13/2018 at 12:25 am

    DL: 345×2

    WOD: 13:22 Rx

    Forgot gym bag so no hand guards and repping the casual sneaks for the box jumps.

  2. Trevor 03/13/2018 at 12:10 am


    9:01 Rx

    Can confirm, would have obliterated Barrow.

  3. Coolidge 03/12/2018 at 5:39 pm

    Need video of Barrow v Trevor face to face in this one (the metcon not the deadlifts obv)

  4. Brian W. 03/12/2018 at 1:27 pm

    Congratulations Jason!