Sunday 140629

NOTE: On Friday 6/27, Saturday 6/28, and Sunday 6/29, all foot traffic must be directed through the main lobby entrance. There will be concrete work in the freight area for these three days. Thank you for your understanding!

A. Snatch Balance 7×1 (Beginners: Overhead Squat 7×1)
B. “The Ghost”
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

A. Deadlift 4×3
B1. Bench Press 3×5
B2. Barbell Row 3×5
C. Max L-Hang for Time

(Photo credit: Lisa Haefner)

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

A. Find Back Squat 5 RM
B. One Max Effort Set for Reps: 80% of 5 RM

A. Deadlift 4×3
B1. Bench Press 3×5
B2. Barbell Row 3×5
C. Max L-Hang or L-Sit for Time


  • Glenn McMahon

    9:30 EXP w Brian. Good combo WoD DL 255# Bench #165, Rows #115. EC Annie 7:13

  • Andy Graves

    12PM eWOD w/Brian
    A: 225, 295, 315, 335
    B1: 135, 145, 155, 165×4 fail last rep
    B2: 115×8 3 sets
    L sit at the end I think I held about 12 seconds the first time. For me that’s great but should be one of those things I work on regularly.

    Nice to meet Jim S, fellow aged one whose name I have seen so many times on the blog and BTWB. Good to workout with you and Sam.

  • Jim S

    12PM eWOD w/Brian
    A: 225, 245, 265, 285
    B1: 145,155,165
    B2: 115lbs 5,8,8
    C: L sit on rings 30 seconds, L hang on bar 20 seconds

    Nice to meet you in person Andy!

  • Benny Roitman

    12:30pm UWS All Levels w Peter
    Ghost: 114 / 110 / 305 – t’was scary stuff!

  • KyleF

    130pm uws peter
    A: snatch bal shoulders not feeling it
    B: 129 / 85 / 385