Wednesday 02122014


Our next Family and Friends day for all classes and locations is February 17th.  Follow this link to RSVP yourself and your friend!  If you have any questions, please email us at [email protected]  

There will be no WeightLifting at 9am this Saturday   

Do you need to work on those double-unders?  Come join us with World Champion Molly Metz for a two hour Double-under seminar to help you successfully get those Double-unders!  

Date:  Sunday, February 16 

Time:  9:30am – 11:30am  

Click HERE to Register

Only 6 spots left!  

Back Squat Bob
Back Squat Bob


A.  15 – 20 Minutes HSPU Progressions


21 – 18 – 15 – 12 – 9 – 6 – 3

Push Presses

After each round complete

10 x Russian Swings

20 x DU

10 x Sit-ups


A.  15 – 20 Minutes HSPU Progressions


21 – 18 – 15 – 12 – 9 – 6 – 3 

STO @ 95lb/65lb 

After each round complete 

10 x American Swings @ 1.5 pood/1 pood 

20 x DU 

10 x Sit-ups 


A.  Every 75 Secs for 8 Sets 

8 x Burpees 

1 x Power Cleans + 10lb every Set 


21 – 18 – 15 – 12 – 9 – 6 – 3 

STO @ 115lb/85lb 

After each round complete 

10 x American Swings @ 2 pood/1 pood 

20 x DU 

10 x Sit-ups 

-Post results under comments


21 Responses
  1. Jessi A

    A. still trying to get comfortable just getting into a handstand on the wall. I have a mini anxiety attack EVERY SINGLE TIME!
    B. 12:42 STO with 2-20lb dumb bells (I have an imbalance that I’m working on correcting), 1 pood, 40 singles
    I’m excited for the DU seminar on Sunday!!!

  2. Carrie

    Really liked the time spent on one element.
    Fitness. 11:10. 65# 1 pood Am swings. 20
    Singles. Really liked this workout. The count down part and the 10 reps of each movement. Just enough to work me on each movement but not enough to wear me out between movements. Ready to get DUs any day now.

  3. Marcy

    Fitness scaled
    a. it was fun!
    b. 14:15 … not much weight though (35#, so I could do them unbroken); orange bell, 15 squats and 10 situps per round
    I know I know!, but a really good cardio workout for this old gal! I’m gonna get there!

  4. Josh

    A.) Done. Getting a little bit better balancing while on my hands, but can’t take more than a step or two before falling. Must keep working on this…
    B.) 11:30. Worked hard in the beginning to not sprint, but keep a steady pace. It paid off, as I never took a break or broke a movement, but I still had some in the tank at the end. Should have started pushing earlier. Loved the skills mixture with this one.

  5. Laura S

    A. First time doing handstands in about 5 years! Attempted 2 HSPUs just for fun
    B. 14:18 STO @ 55, Singles, Swings with blue bell
    So glad I came today. Felt great!

  6. Staci Vinz

    A. 125-135-145-155-165-170-175-180(5# PC PR)
    B. 13:07 (85#STO, 1.5 pd)
    Did 21-18 STO UB, KB swings UB till last 3 rounds, was losing my grip. Not as bad as I was anticipating. Actually had some gas left in the tank at the end.
    80 GHD’s

  7. Nicole Chovan

    A. 125-135-145-155-165-175-185(fx2)-180 (20lb PR). Think I could have hit 185, wish I would have given it another shot. Not too bad for wearing my Nikes! The toughest part about this section was trying to hurry and switch the weights.
    B. 14:34 with 1 pood KB. Just wasn’t feeling the 1.5 today and after doing it, I realized it would have taken me forever. KB swings felt slow. Kept getting caught up on double unders. Also struggled a bit with STO, had to break them up quite a bit.

  8. Ryan N

    A. HSPU Progression definitely better than the last time I worked on this. Thanks Nate for the pointers, simple changes made a big difference.
    B. 14:52 Rx. I really enjoy the WOD’s with so much variety. Came close to the time cap, DU’s went well tonight, that was a big help, most rounds UB.

  9. Keith

    A: Got up with help. Definite fear factor
    B: 15:00 (just made it!)
    65# lifts, 16Kg KB on swings, 40 SUs for jumps.
    Finally bought a real speed rope, will start working on jumps at home.

  10. JennF

    A. HSPU– working on getting them without abmat. Kips felt good. Felt a little guilty for not doing the PC and burpees… that workout looked tough!!
    B. 12:50. 65#PJ, 1pood, 40 single unders. Liked the several small reps of multiple movements.. tricked you into thinking you weren’t working as hard.

    40 GHDs

  11. Susan Kian

    Decided to do handstand push-ups to see if I could still do them. I did them one at a time with good form. I felt perfectly strong and could have done more but didn’t want to push it. I did 13 and then did air dyne for a couple minutes. 25 lb weight vest hspu (PR). 🙂

    Workout performance with 10 ball slams instead of sit-ups. My jump roping skills are improving I don’t know why. At the time cap I was on my last set of dubs and I got to 15. Finished the remaining 5 and 10 more ball slams after the clock. All pregnant women should do ball slams….Helps with the rage… lol.

  12. Jessi

    A. First handstands ever! I have been too scared to try these thus far, so I’m pretty happy I got to the point of doing the last few without help.
    B. 55#, blue bell for Am swings. Got to 6 push presses + 5 swings. I probably shouldn’t have done dubs but I really wanted to work on them since I had moderate success on Monday. One round I got 12 in a row, another I got almost all 20. The rest of the rounds were not quite as successful and took me forever. Liked this workout!

  13. John Colbert

    B: 10:29, 1 .25 pood, Russian swings, 40 single unders and push-ups instead of push presses ( doctors orders ” don’t lift anything over your head”).

  14. Clara

    A. I got my first few handstand pushups. I’ve never really learned how to do them before so I enjoyed taking the time and checking a new skill off my list!
    B. 55# press, American swings (blue bell), DUs, situps
    Made it through 6 rounds of presses plus swings with 15 min cap. I really wanted to complete it, but I pushed my hardest and I was happy with how strong I felt. I think I may have been awesome at DUs today!

  15. Sara Jech

    A Worked on the HSPU… Got a couple off just one mat… Will be working on these at home a lot more!

    B. 14:42 @ 65lbs, 2 pood Russian Swings, all DUs
    Wanted to save my shoulder for FIT class, so did Russian swings instead of American….. STO were all UB…. Felt good, but definitely glad the reps were decreasing!!! DUs felt great tonight.. one of the rounds I got all 20 UB!!!