Tuesday 140211

All-levels WOD/Beginner WOD:
A. Back Squat: Work up to a heavy set of 10 in 20 minutes (Compare to 2/6/14)
B. 5 sets UB American KB swings 32/24, alternating rounds with a partner (Score is lowest round)

Competition Team WOD:
A. Bench Press 4,3,2,2,1,1, rest 2-3 minutes
B. 10 min EMOM: 10 kb swings (20/28 kg), 10 box jumps (24/20″, perform both movements each minute)
C. 5 minute AMRAP with partner: max strict HSPU, switch as desired

(Photo credit: Alex Robleto)

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

All-levels WOD/Beginner WOD:
“Almost Jackie”: 1000 m row, 50 wall balls 20/14, 30 pull ups

Competition Team WOD:

50 sec double unders/paralette jumps
10 sec rest
50 sec wall balls (20/14)
10 sec rest
50 sec burpees
10 sec rest

Rest exactly 2 min

50 sec row
10 sec rest
50 sec jump switch lunges
10 sec rest
50 sec situps
10 sec rest


  • reisbaron

    A: 300
    B: 20 across – 35kg

    Started backloading with a pile of white rice the night before heavy days. What a difference. Shout out to Will who got through 7 at 275…

  • Brad Hoover

    A: Ten at 185-205
    B: 31-31-20-20-25 (24kg)

    The Olympics cross country sprinting event (under 4min race) reminds me of the shorter CF workouts. Especially the competitors who after crossing the finish line immediately collapse on the ground trying to catch their breadth while probably thinking what the hell just happened. It’s awesome to watch. Plus, it’s one of the few events I’ve seen where I didn’t think ‘Ya I would die if I tried that.’ (Downhill skiing at 90mph anyone?)

  • John E

    a. 265; probably could have done 275 if I were okay with throwing up in my mouth a little

    B: 20; 32 kg russian

    still vastly out of shape from 2-3 months of sporadic cross fitting, but oh well

  • Kyle J Smith

    This video includes rowing technique faults to avoid during tomorrow’s wod.


    my favorite way to row better- pick out the athlete with the best rowing technique and mimic them. you can’t fake proper form.

    and, hugh laurie on rowing, “it’s a miserable sport.”


    • Talia

      Thanks Kyle! Great video!

    • Mike

      He’s right, there’s something special and unique about getting to see all those boats you’re beating. He fails to mention, though, how terrible it is when you see nothing but water…

      None of that really matters indoors, however. There’s absolutely nothing redeeming about the erg / rower, it is a truly miserable machine!