Monday 11182013


  • 10% OFF!!!   For the month of November all SFH Fish Oil is 10% off.  Our next pre-order will be going out November 25th! 
  • There will be no regular classes this Saturday due to the Turkey Throwdown starting at 9am – 3pm (tentative) 
All smiles
All smiles


A.  Take 15 Minutes to establish a 5RM Deadlift 

B.  EMOM – 5 Mins (Optional) 

5 – 8 x Power Swings (Heavy) 

C.  8 Min AMRAP 

20 x Russian Swings (Moderate) 

10 x No Push-up Burpees 

100M Row 


A.  Take 15 Minutes to establish a 3RM Snatch 

B.  EMOM – 5 Min (Optional) 

1 x Snatch + 2 x OHS (-10lb from A) 

C.  8 Min AMRAP 

10 x Deadlifts @ 185lb/135lb 

15 x Bar over Burpees 

20 x Double-unders 


A.  Take 15 Minutes to establish a 3RM Snatch 

B.  EMOM – 5 Min (Optional) 

1 x Snatch + 1 x Snatch Balance + 1 x OHS (-10lb from A) 

C.  8 Min AMRAP 

10 x Deadlifts @ 225lb/155lb 

15 x Bar over Burpees 

20 x Double-unders 

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16 Responses
  1. Josh

    A. 125lbs – I felt like I could have gotten up to 135lbs, but ran out of time.
    B. Done @ 115lbs. Was hard on the wrists, but otherwise felt great. I don’t think we do enough OHS; I love that movement.
    C. 3 + 32. Did 2-pood russian swings instead of deadlifts. Doing the burpees, I could tell I didn’t eat very well this weekend… they killed me.

  2. Angela

    A. 85# 3RM snatch – it was U-G-L-Y this morning. I have really got to work on this movement!
    B. 75# snatch & OHS
    C. 4+10 (135#DL)

  3. Susan Kian

    Did 105 for 3 reps felt easy.

    Did some more at a lighter weight just for practice I guess.

    Emom: snatch, snatch balance plus 4ohs….I increased the ohms since it was so light.

    Workout: 3.5 rounds, the first round I couldn’t do dubs and kept tripping but after that they were fine….

    Practiced dubs a lil more while still tired after the workout for practice and they were not too bad….I think I did like 25 in a row or something.

    Dips and planks

  4. Staci Vinz

    A. Kept it light. Went up to 115#. Worked on form tonight.
    B. Dropped to 85# (a little to light, but had enough OHS on Saturday. Wrists not happy with me).
    C. 4+13 Rx

  5. JennF

    A. 90#; 3rd snatch always was worst… but felt good… worked on hitting the hips.
    B. 80#
    C. 3+25 with singles.

  6. Amy S

    A. Worked up to 55#, focusing on deep catches.
    B. 55# – finally getting into a deep position!
    C. 85#, 2 +15. Burpees killed me. Great WOD, kicked my butt!

  7. Paul Bye

    A. worked up to 125 3-rep max. Got 2 of 3 on 135 but not my day for max snatching.
    B. @95#. This was a prime example of the value of coaching – Shawn (and probably anyone who was looking) could clearly see snatches weren’t going my way today, and told me to forget about getting this weight or that weight and just focus on getting under the bar as far as I could on each one, even if it meant falling over or dropping the bar. By the 5th round, I was clearly improved (OHS too). Got way more out of this than putting on a heavy weight just to see how much I could get.
    C. 3 rounds + 7, @155# deadlift, singles.

  8. Marcy

    I keep forgetting to post!
    A. 85; 85;95; 95; 100; (105; 110 — both PRs for me!!!!!!!!!! 🙂
    B. 3 + 20

  9. Keith G

    A. 195# – new PR!
    B: Forget which KB I used – red maybe? Pretty heavy (for me)
    C: 4 reps + 20 w/yellow KB

  10. Sara Jech

    A. Hit 95lbs….
    B. 85, 90, 95, 95, 95
    C. Sport 3+10- DL felt good… DUs were okay.. didn’t get all unbroken but they’re comin

  11. Cory L

    A. Hit a 3 rep max of 115lbs. Hit a 1 rep max of 120 (PR!). Ended up doing something to my left hand. It sounds like I may have been gripping too tight. Nothing major, should be fine soon.
    B. 5 @ 95lbs. I need to work on maintaining a strong core while OHSing. Seemed tougher than I figured it would be having just done all those snatches.
    C. 3+4. DL at 95lbs. Had some issues with form on the deadlifts: had some pain in my left hip joint. I needed to widen my stance a bit and focus on keeping core and glutes TOIT like a TOIGER! Once I corrected that the pain went away. After the deadlifts those burpees were tough stuff. I did manage to do all DUs, though! 🙂 Was trashed by the end. Good workout.