Friday 12062013


Save the Date – Holiday Hoedown December 14th!!!   Starts at 7pm – 10pm.

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A.  Take 15 Minutes to establish a 2RM Front Squat 

B.  5 Rounds AFAP 

7 x Push Presses 

7 x Strict Pull-ups 

14 x Air Squats 

Performance – Sport  

A.  Take 15 Minutes to establish a 3 Cleans + 1 Jerk 

B.  5 Rounds AFAP 

7 x Shoulder to Overhead @ 135lb/95lb (Adv 155lb/105lb)  

14 x Pull-ups (Adv C2B optional) 

21 x Air Squats 

-Post results under comments 

13 Responses
  1. Nicole Chovan

    A. 85-115-125-135-145-155-165. Was happy with 165. Could have maybe done 170-175 but was feeling a little light headed and thought it would be best not to.
    B. 7:46 Rx. Good workout! Not as bad as I thought it would be. Thought about why I’m doing all this crazy stuff to help keep me motivated 🙂 Did regular pull-ups to save my hands and I knew that that many chest to bar would be real rough on them. Good day! 🙂

  2. JennF


    Kids were extra rowdy today.. sorry 1000 class!!

    A. Worked to 125. Should have done more, but my right shoulder is a little sore from lots of STO at an outside gym a week ago.
    B. 11:33 95#, red banded pull ups. Should have tried the gloves… my hands hurt.

  3. Staci Vinz

    A. 85-105-125-135-145-155-(ran out if time to go heavier. Was feeling good and definitely could of kept going).
    B. 7:38Rx
    This was a good one, and a sneaky lung burner that I wasn’t expecting.

  4. Keith G

    Took it a bit easy today – shoulders were sore
    A: Did 115# with bad form. Dropped down to 95# and worked on getting lower
    B. 8:50 – PP @ 65#, w/ring rows. Did 6 reps cuz I lost count. Did another rep while waiting for the group to finish. Should have pushed the weight.

  5. Susan Kian

    CnJ x2 135 lbs ..comfortable.

    Wod sport Rx 10:40. Not too hard. Did sto unbroken and pull-ups mostly in two sets of 7s. Moved kind of slow but a good enough pace to get a decent workout.

  6. Paul Bye

    A. worked up to 185#, didn’t try more
    B. 11:10 – @115#, green-band pullups (2 rounds), jumping pull-ups (3 rounds). Did get the STOs unbroken. Pull-ups are going to be the end of me.
    Fun Friday evening workout!