Friday 140117

All-levels WOD/Beginner WOD:
A. Jerk 3-3-3
B. .357 Magnum:

8 minute AMRAP:
2 jerks @60-75% of A
4 lateral jumps over bar
3 jerks @60-75% of A
6 lateral jumps over bar
4,8; 5,10… 

Competition Team WOD:
Part A. In 15 minutes: Work up to max snatch.
Part B. For 5 minutes, every 30 seconds: 1 snatch at 85% of today’s max
Part C. 10 minute AMRAP: 30 double unders, 15 snatches (75/55)

(Photo credit: Alex Robleto)

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

All-levels WOD/Beginner WOD:

Karen: 150 wall balls for time

Competition Team WOD:
Part A. In 12 minutes: Work up to a heavy triple front squat.
Part B. “Jackie”: 1000 meter row, 50 thrusters (45#), 30 chest to bar pull ups


  • Amber Rodriguez

    … Guess what day it is… GUESS what DAY it is…


    (now that that’s out of my system, some tips on the dip – courtesy of Kendrick Farris and Cara Heads Slaughter)

    • michael saterman

      Darn it. I missed Jerk Day 🙁
      May I Jerk tomorrow?

  • Jaclyn Henry

    Does anyone have any Crossfit boxes they would recommend near Germantown, Maryland? Dropping in there next weekend!

  • reisbaron

    A: 115 – 135 – 155
    B: 108 reps (8 rounds + 3 jerks) @ 115#

    Here’s a link to a guide on rep count for this WOD, so you don’t need a calculator:

  • BenS

    A: 115-135-145
    B: 132 reps (9 rounds even) at 95#. In Shannan’s 730am, over the bar and back equaled 1 rep — very tiring

    • Travis Paquet

      Did over the bar and back not equal one rep in other classes?!?

  • ToddMorris

    A. 145, 165, 185
    It’s definitely helps me to practice my split jerk with a PVC pipe in between my turn.
    B. 114 reps at 135# (8 round + 9 jerks) Started off very strong. Things got real around round 8. 44 STO @ 135# in 8 min – I’m okay with that.