Friday 140131

All-levels WOD/Beginner WOD:
A. Thruster 5-5-5

Part B:
5 rounds for time:
20 wallballs
10 pull ups

Competition Team WOD:
Part A. Work to a max in 20 minutes: 3 Split Jerks
Part B. 3 sets: Front Rack Walking Lunges, 6 each leg, rest 3-4 minutes between sets (add from last week)
Part C. Not For Time: 25 strict HSPU, 25 weighted strict pull ups, 25 weighted ring dips, 50 weighted push ups or ring push ups

Thanks to all who turned out for our Niketown event! More pics on our Facebook page.

A defense of round-backed deadlifting
Theory behind popular blood-type diet debunked
How to increase your chin-ups
Why did adult humans start drinking milk? (video)
Antibiotics in Animals Tied to Risk of Human Infection
Your Friday funny: “Squeeze your fat into muscles, instantly!”

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

All-levels WOD/Beginner WOD:
15-minute amrap: 5 deadlifts 185/125#, 10 sit ups, 15 box jumps

Competition Team WOD:
Surprise WOD!


  • AndyK

    For those who track on Beyond the Whiteboard, we did the Wall-Ball/Pullup WOD on September 25th as well.

    A: 115, 135, 155 – 155 felt good given how tired arms/shoulders were feeling after this week

    B: 6:22 RX+ (25lb wall ball) – Up from 5:51 in September, but those 5 extra pounds probably did it over the course of the 100 wall balls

    • Jim S

      25lb wall ball? Show off! 😉
      Damn, that’s good work.

      • AndyK

        Haha, a little pain now makes the 20lb feel that much lighter come the Open

  • Nicki Osborn

    A: 58-58-63
    B: 11:21 with 10# wall ball (2014: the year I retired the 6# wall ball!)

  • Addie

    Are the pictures available from the other Niketown sessions?