By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


Chest-To-Bar Pull-ups (EMOM 10: Perform 4-6 C2B/round)

Strength WOD

Deadlift (Every :30 – 20 x 1 @ 80% of 5 RM)

Speed Deadlifts: 20 sets of 1 rep @ 80% of 5 RM (every 30 seconds)

*pull the bar as fast as possible using great form off the ground.


Jeremy (Time)


Overhead Squats, 95# / 65#

The workout know as “Jeremy” was originally a CrossFit Kids workout (using broomstick for overhead squats). In 2008 a variation by the same name was posted on the CrossFit main site, using a weighted barbell for overhead squats.

“Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow.”