Almost 2 year ago Jeremy Helfand walked into Precision CrossFit’s doors looking to learn how to rope climb for a Spartan race. I didn’t take long for Jeremy to become hooked and a member of the wall of blue. He is now a staple in the gym everyday. I quickly became very impressed by his work ethic. His drive for success resignated with every movement he made. It is obvious that Jermey is for real with an impressive work ethic. Always looking for feedback and extra work in order to improve. He is more than just an athlete, he is a mentally strong individual with a will unlike most to want to succeed. No matter your talent. If you don’t have the mental fortitude to put in the work required than you will never find the success you are looking for. Jeremy has this. He’s not the strongest guy. He’s not the most athletic. However, he will give it everything he has and is not afraid to push past his limits. On behalf of all of is at Precision CrossFit. Happy birthday buddy. Enjoy!



10 Y’s, T’s, W’s

10 Reverse Fly’s

3 Rounds

10 Pass Through’s

10 Good Mornings

10 Clean Grip OHS


Shoulder Mobility

SKILL: (Rope Climb / Grip Efficiency Test)

Adv. / Int = Max reps of Legless Rope Climbs

*You may only take a 3 Sec. break at the bottom.

Scaled – Max reps of Rope Pull Up’s

*You may do in singles with only a 3 sec. rest between reps.


Adv. / Int = Max reps of Regular Rope Climbs

*You may only take a 3 Sec. break at the bottom.

Scaled = Max Reps Supine BB Row

**Record you scores.

LIFT: (BB Cycling Test)

Hang Clean

Take 55% of your 1RM and do:

15 Rep For Time

WOD: (Gymnastic – Capacity Test / MU)


3 Rounds

50 Air Squats

7 Muscle Ups

10 Hang Cleans (135/95) (115/75) (95/65) (75/55)

*Sub. for 14 Ring Dips for Muscle Up’s accordingly. You may do B.M.U.


2 Rounds

10 Y’s, T’s, W’s

10 Reverse Fly’s

10 Face Pulls


Mobilize & Roll

Recent Posts