Sunday 130908

REMINDER: This weekend (and every weekend), all classes at our 28th St. location ONLY.

All-levels WOD/Beginner WOD:
Five rounds of:
Deadlift 315/205, 3 reps
Max effort Handstand push-ups (handstand hold, in seconds)
Score is lowest round.

Competition Team WOD:

(Photo credit: Alex Robleto)

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

All-levels WOD/Beginner WOD:

A. Reverse Lunges 3×10/leg

B. 5 rounds for time: 5 L-pull ups, 20 kettlebell swings 32/24
Competition Team WOD:
The Seven

7 RFT:
7 thrusters (135/95)
7 knees to elbows
7 deadlifts (245/170)
7 burpees
7 kb swings (32/24 kg)
7 pull ups

1 mile speed walk for time! Time to bring the speed, short-shorts, and fanny-packs. And yes, I do mean a speed walk!


  • Nicki Osborn

    Deadlifts: 103-113-123-133(PR)-123
    HSPUs (1 abmat except for the last round where I attempted without one): 5-7-7-7-1

  • John E

    DL: worked up to 295 x 3
    HSPUs (strict, no ab mat): 20/20/15/12/12

    feels good to lift something a little heavier than what I’ve been doing the last 2 weeks