Wednesday 131218

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

Competition Team WOD:

Modified “Morrison”
40, 30, 20, 10
Wall ball shots (20/14)
Box jumps (24/20)
Kb swings (24/16)

(Photo credit: Alex Robleto)

Five reasons you should be front squatting
Ancient hand bone dates origins of human dexterity
Skip the supplements
Obesity Researchers Turn to Some Really Big Eaters
Can you trust gluten-free restaurants?

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

All-levels WOD/Beginner WOD:
Tag team โ€œCindyโ€
20 minute AMRAP, alternating rounds with a partner:
5 pull ups, 10 push ups, 15 air squats
(PLEASE NOTE: Class will only be 45 minutes long today.)

Competition Team WOD:
Part A. Back Squat 6×3 reps
Part B. 21-15-9 reps for time of: kettlebell swings (32/24 kg), burpees


  • Added 20lbs to my one rep max for front squats and split jerks this week. Definitely seeing results from the programming — thanks to Sully and all the coaches.

  • Jaclyn Henry

    Elizabeth- 7:07 (88#, box dips). If anyone finds a forest green/pink/brown fur hat at 28th St…please let me know! ๐Ÿ™‚

  • Brad Hoover

    CFE wod: 21:21