Monday 130930

All-levels WOD/Beginner WOD:
Snatch 1-1-1-1-1

Competition Team WOD:
“DJ Keith”

40 double unders
1 round of Bear Complex (175/113)
40 box jumps (24/20)
1 round of Bear Complex (175/113)
40 chest to bar pull ups
1 round of Bear Complex (175/113)
40 push ups
1 round of Bear Complex (175/113)
40 kettlebell swings (32/24 kg)
1 round of Bear Complex (175/113)
40 wall balls (30/20#)
1 round of Bear Complex (175/113)
40 toes to bar
1 round of Bear Complex (175/113)
40 double unders

CFE WOD:
16x 100m running sprints
4 min rest 8 sprints in

P1250628
(Photo credit: Alex Robleto)

Barbells for Boobs, Oct. 12th
My little cousin’s dirty little secret
Assorted squat tips with Cliff’s Notes
Sarah Outen becomes first woman to row solo from Japan to Alaska
A ridiculous number of us have no idea how much we walk every day
Why runners don’t get knee arthritis
Schedule changes go into effect TODAY, Monday, September 30th

Here’s what’s on tap for Tuesday’s classes:

All-levels WOD/Beginner WOD:
A. Deadlift 3-3-3
B. “GI Jane”: 100 burpee pull ups for time

Competition Team WOD:
Part A. Front Squat 5×2 reps
Part B for time. 3 rounds: 50-yard bear crawl, 50 foot standing broad jump, 50 sit ups

  • Todd Brandon Morris

    Tuesday looks AWESOME!

  • Brad Hoover

    The inaugural 26th st 6:30am class. May there be many PRs and occasional tomfoolery in our future.
    A: Snatch balance practice 45-65
    B: Snatch deadlift 3×2 115-165-205 (goal was not to max out, but this was a PR from 1×4 155# in Jan)
    C: Snatch 1×3 65-85, 1×1 95-100 (PR by 15# for both my snatch and power snatch as 100# was a power snatch although not intended to be…) Gradually feeling more comfortable with this movement.

  • AndyK

    A: Snatch balance – 4×3: 45, 65, 95, 95
    B: Snatch deadlift – 4×3: 135, 185, 185, 205
    C: Snatch – 5×1 – 115, 115, 125, 135, 140 (5lb PR)
    135 and 140 both felt really good by the end.