Monday 130923

All-levels WOD/Beginner WOD:
Clean 135/95#
Ring Dips
21-15-9 reps, for time

Competition Team WOD:
Part A. “Heavy Helen” 3 rounds for time of: 400 meter run, 21 kettlebell swings (32/24 kg), 12 chest to bar pull ups
Part B. Clean and Jerk 6×1 reps (80-85% max)

Sprints at the track!
100m, 200m, 300m, 400m, 300m, 200m, 100m

(Photo credit: Alex Robleto)

Schedule changes, effective Monday, September 30th
Reasons why people shouldn’t squat
Help, I’m worried about my family!
Pain science confusion
7 habits of highly effective squatters
Kipping and the handstand push-up: Is it safe?

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

All-levels WOD/Beginner WOD:
Back Squat 3-3-3-3-3

Competition Team WOD:
Part A1. Front Squat 5×2 reps
Part A2. Push Press 5×2 reps, climbing

Part B. Paused Clean Pulls (100-110% max) 5×3 reps, 3 second pause below the knee, rest 90 seconds


  • John E

    For some reason this morning was just brutal. Did power Elizabeth a couple months ago at 8 min. This morning was a different beast. Finished RX weight round of 15 just under the 12 min time cap. Really out of shape with my strength endurance after a few weeks off 🙁

  • AndyK

    This was a brutal way to start a Monday morning.
    9:43 Rx. Full squat cleans really made me hate my life about half way through the set of 21.

    • Todd Brandon Morris

      that’s badass – nice work

  • stevenrerickson

    10:19 85lbs squat clean and ring dips.
    First time I have felt really comfortable going into a deep squat, while cleaning. Baby steps.

  • iRon Bucks

    9:42 at 115#. this hurt… I don’t think my Sunday diet of scotch and KFC helped much.

    • Brad Hoover

      I approve of your Sunday Funday

  • ben

    i see tuesdays wallball/ pullup WOD was switched out. will this be re-scheduled for sometime this week?

    • Kyle J Smith


      • ben


        • Eric

          How come we switched it? Was Back Squats for Wed originally?

          • Kyle J Smith


  • BenS

    9:50 with squat cleans at 115# and box dips. Big ups to the folks who did this rx’d.

  • reisbaron

    INOV8s 50% off at The Clymb –

  • Crawford Roark

    Eight hours later and I’m still feeling like I got run over. That was a beast.

  • Albert Insogna

    9:06 w/ 95# and ring dips. 3 minute PR from last year at the same weight.