Friday, 15 December 2017

There is no Open Gym this Saturday. From 1000-1230, there will be a muscle-up and handstand clinic. Cost is $20/person. Prerequisite is athlete must have Rx pull-ups and able to hold a handstand against the wall. If you have any questions, ask Coach Jimmy.  


Partner WOD

Complete as many rounds and reps as possible in 7 minutes of:

100m Sprint

7 Power Snatches (95/63)

5 Burpees

10/8 Calories Biked

7 Shoulder Press (95/63)


For Score

(run is 1 rep per 25m)




1-rep max

Compare to Friday, 30 June 2017



Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side



Post time, max load, and experiences to comments


  1. 90#, PR match. I will take this since I haven’t been working catching the snatch in a squat. Practice this at 80%.
    It’s hard to get better at everything at the same time, and my focus hasn’t been on the Oly lifts.
    Good work today tho.

  2. 60# snatch

  3. RhondaMomma says:

    3 Rds + 100 Meters
    43# barbell

    70# – 2 lb increase – Not a PR

  4. CWOD 97 w/Katie 32# bar
    SWOD: 80# (5 # PR) need to work on catching bar lower. I’m catching everything in 2″…

  5. darrenandtara says:

    CWOD with MRod. ✅
    Swod. 165#. Need to focus on a higher target through the lift. And 35 other things but 1 at a time.

  6. allylegg says:

    100# OHS (30# PR!) very happy with this since I failed 72# 6 mos ago

  7. CWOD: shadowed Tara ✅

    250 lbs (10 lbs PR!)

  8. 195# front squat 10# PR

  9. White Ape says:

    Team Jammy
    119 reps
    All Rx, except I did FSQ instead of snatches in order to warm up for my lift.

    Made up FSQ
    5# PR

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