Tuesday 131119

All-levels WOD/Beginner WOD:
Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps)
kettlebell swing 24/16 (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75/53 pounds (Reps)
Row: calories (Calories)
1 minute at each station, rest 1 minute between rounds, 3 rounds total.

Competition Team WOD:
Part A. 3 Position Power Clean (Floor – Below the Knee – High Hang) – 20 minutes
Part B. Clean Pulls 3 sets: 2-2-2 reps (rest 10 seconds between each double) – 100-110% max clean

(Photo credit: Alex Robleto)

“Fight Gone Bad” explained (video)
When was the last time you did something spontaneous?
The mysterious link between antibiotics and obesity
Risk calculator for cholesterol appears flawed
Jedi pain tricks / Pain is an opinion

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

All-levels WOD/Beginner WOD:

A. Perform four heavy rounds of the complex 3 front squats + 6 back squats (Take the bar out of the rack, re-rack between front and back squats with as little rest as possible)

B. 10 minute AMRAP:

Max effort Toes to bar

Perform twice as many double unders as T2B

Score is total T2B + Double unders

Competition Team WOD:

Partner “Cindy”
20 min AMRAP
5 pullups
10 pushups
15 squats
Only one person can be working at a time.  Movements can be broken up
however you want.


  • BenS

    Fight Gone Bad: 323 reps rx’d. 26 rep PR – I think I can thank subbing swings for sumo deadlift high-pull for that.

  • Doug S.

    any update on wed class?

    • Stacey Pearson

      It will be updated at 2pm. Sorry for the delay.

  • Jared_h

    what happened to sumo deadlifts?

    • Kyle J Smith

      see yesterday’s comments

  • frankdashee

    Is there a CFE wod for Wed?

  • Jim S

    251. PR, sort of. In all three rounds i averaged 3 more kb swing reps than I did sdhp the last time I did this. That accounts for most of the additional reps. On the other hand, it’s been a year since I did this so who knows.

    • Jim S

      I’ll say this though, whether sdhp or kbs, this makes me want to puke. Effective either way.