WOD 11/19/20




10 min AMRAP

.5 Bike/400m Row

Max Ring Dips

Client Stories

Kristen : “It’s just really nice to be back in this environment. And in a great environment here at CFJG.”

Kristen recently talked to Coach James about what brought her to CrossFit Jungle Gym a few months ago and how she has progressed over the last 60 days!

Introduce yourself:

Hi I’m Kristen, I’m a Hamilton resident for a couple years now and I teach middle school.

What brought you to CrossFit Jungle Gym?

“I came to CrossFit Jungle Gym coming out of the pandemic – I needed some normalcy in my life, I needed to get back to the real world. A lot of the places that I had been weren’t open yet. I honestly did a Google search to see what was open and you guys were really close to me. I was like lets go see what they are all about and here I am 60 days later.”

Tell us a little bit about your success over the first 60 days.

“So I honestly, just doing the In-Body Scan, wasn’t expecting to see the numbers as good as they were. James was really proud of me – so that was exciting. But it was nice to have that desire to come to workout again. The pandemic I was all over the place, it was really hard to kinda figure what was, despite having so much time to push yourself and get back into that rythem. Now that I’m back, coming 3 maybe 4 mornings a week, depending on how the week panned out. Feeling that normalcy and getting up at 5am and getting mad when I have an obligation that stopped me from coming. It’s just really nice to be back in this environment. And in a great environment here at CFJG.”

What was your first sign of progress that you’re moving down the road that you wanted to?

“There were a couple little signs. I shared this with you earlier, when I go to put my hair in a ponytail and I see that little line right there – that means there’s a muscle in there. That’s one of those moments where I was like – this stuff is working.”

What was the biggest obstacle that we helped you overcome over the last 60 days?

I think my biggest obstacle was just the mental piece. I do coaching, I’ve been going to the gym for many years and I know my stuff. I still get intimidated sometimes, coming back. CrossFit sometimes has that reputation for being a little intimidating. I didn’t know what the environment was like here. Walking in from day one, meeting James, working through those first 60 days and easing into it was just great. It made me feel super comfortable. Everyone here has been really encouraging and willing to push in a helpful way so it’s really nice to find an environment like this and it really pushes me to be better myself.

There is a Kristen at home right now watching this video, what do you say to them?

All you have to do is set your alarm and show up. If you can get up and get here everything will come into place. Before you know it, you’re going to want to show up everyday. Put the nerves aside, put the reservations aside just get up and do it.”


WOD 9/10/2020

  • 5×5 Back Squat

For Time – 10-9-8-7-6-5-4-3-2-1

  • KB Goblet Squat 70/53
  • Russian KB Swings
  • Pull-Ups

WOD 9/8/2020


  • 5×5 Deadlift


Every 5 minutes x 3

  • 12-10-8
  • Deadlifts 185/125
  • Toes to Bar

WOD 9/4/2020



  • Power Clean


AMRAP x 12 Minutes

  • 1 Power Clean 155/105
  • 3 Burpees
  • 5 Box Jumps 30/24

WOD 9/1/2020


8 Sets

  • 2 Pausing Power Cleans


EMOM x 12 Minutes

  • Min 1 – 2 Power Clean + 2 Hang Power Clean (Athletes Choice)
  • Min 2 – 200m Run

WOD 8/28/2020


Every 2:00 x 5

  • 4 Deadlift


3 Sets – AMRAP x 4 Minutes

  • 5 Deadlifts 205/145
  • 7 Box Jump Overs 24/20
  • 9 Toes to Bar

-Rest 1:00 b/t Sets-


WOD 8/25/2020



  • 4 Push Jerks


Every 3:00 x 6 Sets

  • 15/12 Cal Bike (18/16 Cal Row)
  • 10 Push Jerks 135/95

Weekly Workout Preview 8/24/2020

Preview of workouts for the week of 8/24/2020:

  • Monday 8/24: Power Cleans, Plate Ground to Overhead, Plate Lunges
  • Tuesday 8/25: Bike, Push Jerks
  • Wednesday 8/26: Run, Back Squat, Double Unders
  • Thursday 8/27: Run, Burpee, Hang Power Clean
  • Friday 8/28: Deadlift, Box Jump Over, T2B
  • Saturday 8/29: TBD by Coach James
  • Sunday 8/30: Hero WOD – “Tommy Mac”

WODs are subject to change


WOD 8/22/2020


3 rounds

9 min AMRAP

  • 7 snatch 95/65
  • 5 push ups
  • 200 m run
  • 7 backsquats
  • 5 pull ups
  • 100m med ball carry

Then1 min rest

*pick up where you left off