Wladi Montoya. 

Very proud of the above gentleman, Wladi. He’s put in a shit-ton of work since joining us over a year ago, and has seen improvements that I honestly did not expect. He is stronger, fitter, more gymnastically inclined, and an all-around better CrossFitter than he was (even 6 months ago) and his improvements are due to focused, consistent hard work towards a singular goal. His nutrition and body composition are dialed-in, lifestyle is on-point, and I’m excited to see what this season holds for him.

Well-done, Wladi. Keep the momentum.

Time to put in some real work today…

Week 23: 17.01.04

Treat today’s session as a 40-Minute EMOM. Move directly from Part A to B to C to D.

A. EMOM x 10:
3 Front Squats – 65, 70, 75, 80, 85%
7/5 Muscle Ups

B. EMOM x 10:
3 Rope Climbs @ 16′

C. EMOM x 10:
12 C2B Pull-Ups
12 Strict Ring Dips

D. EMOM x 10:
5 Bent Row @ AHAP
5 Touch & Go Push Press @ AHAP


CrossFit Jääkarhu is a local community in Austin, Texas that is focused on identifying goals, coaching progress and getting results. If you are interested in learning more about our gym, visit our main website (click here). About CrossFit Jääkarhu Programs Available How to Start

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The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014

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