Monday 130909

All-levels WOD/Beginner WOD:

A. Reverse Lunges 3×5/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!

(Photo credit: Alex Robleto)

Out of sync
Alive day
Rowing revives in the gym (thanks to CrossFit)
Duke University scientists find women need more sleep than men
Wrestling, with revamped rules, returns to Summer Games

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

All-levels WOD/Beginner WOD:
A. Snatch 2-2-2
B. Five rounds for time of:
3 Snatches 135/75
40 double unders

Competition Team WOD:
Part A. Front Squat 5×2
Part B. Work up to max on Push Press+Push Jerk+Split Jerk Complex in 15 minutes.


  • Brad Hoover

    A: Reverse lunge 3×5 95-135-155, 1×3 175
    B: 8:45 (quads/knees out strict pullups, 20kg kb)

    In addition, I endured countless David Wilson fumble jokes from Kyle. The good news for the 5:45 and 6:45 crew – Kyle won’t be quitting his day job anytime soon, if ever.

  • Anthony

    A-155 (first time ever doing this movement-with a barbell)
    B-9:10 RX

    KB’s got heavy pretty quickly…..

  • stevenrerickson

    10x per leg 115
    5:34 strict and kipping pull ups
    20k kettle bell. Should have gone heavier.

  • BenS

    A: 95-115-135
    B: 8:18 rx’d

  • Jim S

    Felt like doing yesterday’s dead lifts. Shoulder isn’t ready for HSPU yet so I just did pushups. 5 rds 3xDL / Pushup
    255/15, 265/15, 275/15, 275/15, 275/15

    Also, I got my new Risto Sport lifting shoes today. Not only do they look cool, but they are plain awesome. They stick to the floor like glue (plant your feet and they stay planted), the wooden heels are solid, the leather is quality, and they fit great. Can’t wait till the first day of cleans with these.

    Huh, I have no idea why that picture is upside down. Oh well.