Thursday 130822

All-levels WOD/Beginner WOD:
A. Front Squat 3-3-3-3-3
B. Five rounds for time of:
30 American kettlebell swings 24 kg/16 kg
20 Russian Twists 25 lbs/10 lbs

Competition Team WOD:
Part A1. Floor Press 4×6-8 reps (31×1) rest 90 seconds
Part A2. AMRAP strict pull ups, rest 90 seconds
Part B. 3-5 sets across: 2 Below the Knee Power Cleans+2 Below the Knee Squat Cleans
Part C. Front Squat 3×3 (70%)

(Photo credit: Alex Robleto)

Schedule changes, effective Tuesday, September 3rd
Are you on a strength program?
10 unbelievable diet rules backed by science
How exercise can help sleep
“There is no absolute success in lifting and fitness. It is a progression.”
Dress for success (at the double-under seminar on Saturday)

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

All-levels WOD/Beginner WOD:
3 rounds for time of:
50 Squats
7 Muscle-ups (7 C2B pull ups, 7 push ups)
135/95# Hang power cleans, 10 reps

A note from the coaches: if you are capable and would like to do muscle-ups in the WOD, consider signing up for a class at 28th St., to take advantage of the taller ceiling height.

Competition Team WOD:
Part A. Deadlift 2 RM in 15 minutes
Part B. “Diane” 21-15-9 reps of: Deadlifts (225/155#), HSPU

4x600m run
Full recovery in between


  • John E

    A) 255
    B) 10:07 Rx started 12 sec late. For some reasons Everytime I start met con I feel an overwhelming urge to run to the loo

  • BenS

    A: 185-225-225-225-225
    B: 10:46 rx’d

  • Mary W
  • Erik D

    A) 135 – 155 – 165 (3 rep PR by 15#)
    B) 13:17 – 20kg (Toughest part was keeping a grip on the bell. Second toughest part was trying to raise my arms to wash my hair afterwards.)

    Also hit one of my CF goals – 5 unbroken strict pullups! Must have been the 500 pullups we had to do over the last 2 weeks.

  • Kristin

    Coach Kyle’s 26th street am results

  • Amber Rodriguez

    A: 123-123-123-123-123
    Tuesday’s 1RM, while below parallel, looked pretty fugly. So decided to go slightly lighter while keeping good form today.

    B: 10:14 (RX’d? 16kg kettlebell & 10lb plate… there were a couple of variants today, so I dunno if this qualifies as prescribed).

    Nasty Girls tomorrrrrowwww. SO. EXCITED.