Thursday 140206

All-levels WOD/Beginner WOD:
A. Back Squat: Work up to a heavy set of 10 in 20 minutes

B. “12.1”
Complete as many reps as possible in 7 minutes of: Burpees

Competition Team WOD:
Met-Con Intervals: 50 seconds work/50 seconds rest


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

All-levels WOD/Beginner WOD:
12 minute AMRAP: 3 power cleans, 6 deadlifts 185/135, 30-50 double unders

Competition Team WOD:
Part A. Front Squats: 3, 2, 2, 1, 1 reps (31×1 tempo)
Part B. 5 RFT: 10 power cleans (135/95#), 10 burpees


  • reisbaron

    A: 275
    B: 59 (6″ target = pullup bar)

    Happy to tie my 2012 score, especially considering the squats made it entirely different than when I did the WOD fresh the first time. Better than yesterday, for sure…

  • michael saterman

    A: 205
    B: 103

    #RoadtoRecovery Day 32

    *Because I’ve slept on an air mattress for 7 nights – may I have a 10 burpee credit?

  • Brad Hoover

    A: 185 with 3-4 seconds rest after each rep. Held back a little today.

    B: 111 (16-14-15-15-15-17-19). My strategy of 15/min for the first 5
    min then push harder in min 6 and all out in min 7 actually went as
    planned. Funny because most of my CF workout strategies breakdown
    early on. Much thanks to John for counting and help with pacing.

    • reisbaron

      Awesome score Brad!

    • Craig Bagno

      Excellent. I’m going to emulate this – albeit radically more slowly. 😉

    • Peter Frelik

      LBB! That’s a boner score, amigo. Great job. And thanks for the rep targets for my evening sesh!

      • Brad Hoover

        I expect 120 from you

  • Obviously

    A: 385
    B: 6 burpees
    Went a little too heavy on the squats.

  • Allison Bojarski

    Hey everybody who looks forward to the daily links–I just posted today’s after noticing that I somehow forgot to cut and paste them into the post last night in my sleepy posting of the blog! Sorry for the delay! 🙂

  • Craig Bagno

    99 burpees. thanks to coach michael for the strategy. the strategy was “do 115 burpees.” that’s it. the whole thing. “do 115 burpees.”

    i didn’t get there, but i did about 25 more than i thought i could.

    now if he’d only tell me to “do a muscle up” and “back squat 225 pounds” i’d be all set. 😉

  • Nicki Osborn

    A: 88#…then 98#! You know, just being pushed by Coach Brian because he (appropriately) deemed the first set not heavy enough.
    B: 108 – Dear 14.1, please be a repeat of this 🙂