Friday 12132013


Holiday Hoedown December 14th!!!   Starts at 7pm – 10pm



A.  Front Squats – 5 x 2 w/2 Min Rest

B.  2 Rounds AFAP 

30 x Heavy Russian Swings 

20 x Heavy Goblet Squats 

10 x Burpees 


A.  2 x Clean + Jerk – 5 x 2 w/2 Min Rest   

Notes – 1 rep = 2 cleans followed by the split jerk  

B.  2 Rounds AFAP 

20 x Back Squats  

15 x Bar over Burpees 

10 x STO 

@ 115lb/85lb  – Scale accordingly  

15 Min Cap 


A.  1 x Clean + 1 x Hi Hang Clean + Jerk – 5 x 2 w/2 Min Rest 


30 x Back Squats @ 225lb/155lb 

30 x Jerks @ 185lb/135lb 

30 x Thrusters @ 135lb/95lb 

1 Bar, Start from the ground 

-Post results under comments  


11 Responses
  1. Megan

    Great WOD! Lung burner. I like the variety of movements and muscle groups.
    95# clean (PR) missed the jerk
    WOD @ 65#
    AND my proudest moment….
    First kipping pull ups after class:)

  2. Nicole Chovan

    A. Warm up at 85 and 105. Then 125/135/145/155 (fail on the second hang clean)/155
    B. 13:21. Yuck! Good mental toughness WOD. Push Jerks could have been more consistent those took me about 6 minutes..Squats were fast and consistent.

  3. Jessi Andersen

    A. 65-75-80-85-95
    Happy with this as I believe my 1RM on C&J is 100#.
    B. 10:12 @ 70#… was very slow at this, but still happy. 70# was heavy for me and I was interested in performing the moves properly rather than speedily.

  4. Susan Kian

    C and j at 135…that’s as high as I go lately. Felt pretty easy.

    Modified sport WOD 145, 125 and 85

    5 min air dyne

  5. Laura S

    A. 75-80-85-90-95
    B. @65 – 10:38
    Only my second time doing back squats so I really concentrated on proper form. I will have to start coming on Tuesdays

  6. Staci Vinz

    A. 115-125-135-145-155-165(x1)
    B. 12:00 cap (30+30+10). BS weren’t horrible like I had expected, but my wrists were killing me on the PJ and thrusters. My joints were really sore today for some reason.

  7. JennF

    A. 85- 105-125-135-145 (felt great, and this was my 1rm PR)! I was nervous to try for more so I quit.
    B. 5:39 RX… Probably could have focused a little more on better form on the Sto.
    Started burpees out too fast and got gassed early.

  8. Keith G

    A: 85#
    B: 75# Got through 3 rounds (I think) plus 10 after Matt extended the time. The last set of STO’s was tough

  9. Sara J

    A. 95, 105, 115, 125, 135, failed at 145… but I’ll get it! !

    B. didn’t want to burn out the shoulders for tomorrow. … so 3 rds…8:24
    20 x back squat @ 95
    15 x 1.5 pood russian swings
    10 x bar over burpees

  10. Paul Bye

    First 10:00am class today – great to see some more different faces
    A. 145-155-165-175-195, feeling good so I tried 205 which was my most recent PR. Got 1 of 2.
    B. 7:12, Rx. 20 moderately weighted backsquats for 2 rounds doesn’t seem like a lot, but by the second set of burpees legs were worn out. Great workout!