Friday 130712

Black Box WOD/Beginner WOD:
5 rounds:
45 second AMRAP deadlift 225/155
45 second AMRAP sit up
45 second AMRAP box jump 24”/20”
45 second AMRAP knees to elbow
1 minute Rest

Competition Team WOD:
Part A. Power Clean Ladder 7-1 reps
Part B. 5m AMRAP: 15 wall balls (20/14#), 5 burpees. Rest 3 minutes.
2m AMRAP: 205/135# Power Cleans

“Last Woman/Man Up”
15min AMRAP
You will run in a line and when you hear the whistle, sprint to the front of the pack and lead the athletes until the next whistle and the last runner sprints to the front to take over the lead and pace.


Fish oil and your prostate
The 17 commandments of rowing
Why I donated my stool
How pregnancy changes a runner’s body
Time-lapse photography proves it takes 365 days to become a dancer
And don’t forget Friday Night Happy Hour tonight at Walter’s Bar!

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

Black Box WOD/Beginner WOD:
20 minute AMRAP
5 pull ups
10 push ups
15 air squats


20 minute AMRAP
5 handstand push ups
10 one-legged squats alternating
15 pull ups

Competition Team WOD:
A1. 12 minutes to work up to a heavy Snatch.
A2. 12 minutes to work up to a heavy Clean.
B. 5×1 reps Back Squat (85-90%), rest 90 seconds between singles
C. 3m AMRAP: 15 kettlebell swings (32/24), 15 jump squats to overhead touch (6 inches above reach)
D. 100 sit ups for time.


  • Kyle J Smith

    I got nine and a half hours of sleep last night. Come at me, Fitness.

    • reisbaron

      Have a kid and call me.

    • michael saterman

      I did not get enough sleep 🙁

    • Cassie

      sleep – that’s where I’m a viking!

    • Jim S

      I got 8. But I was in Montreal so each hour was only worth .95 American hours.

  • Ben

    awesome wod today

  • Kristin

    Coach Kyle’s AM results

    • BenS

      269 rx’d. For the third time in recent memory (today, yesterday and last time we did FGB), I counted 10 extra reps while adding everything up immediately after the WOD. Clearly I should not be allowed to count things.

      • reisbaron

        You are now booked as my judge for the entire 2014 Open.

        • BenS

          Just laughed out loud.

  • Kristin

    Coach Michael’s AM results

  • michael saterman

    268 at 205#
    Not enough sleep. Thankfully, Sophia talked me down off 225#.

  • Kristin

    Coach Kyle’s midday results

  • Nicki Osborn

    276 @ 83#