Saturday, 16 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. 

If you plan to attend the clinic, you can come to the class, and a modified version of the WOD will be available. 



“Annie are you OK?”

500m Row at beginning of each round

21-15-9 rep rounds of:

Dumbbell Thrusters (35/25)

Sumo Deadlift High-Pull (65/45)


Med Ball Cleans (20/14)

Wall-Ball Shots (20/14) @ (10/9’)


For Time

Compare to Friday, 30 December 2016



Single Leg Flexion – 2:00/side

Ball Tack and Floss – 2:00/side

Lateral Opener – 2:00/side



Post time, lift and load, and experiences to comments


  1. Christian Steichen says:

    Beard: 10/10
    Overhead mobility: 6/10
    Big Dave checking you out from behind: 10/10

  2. 27:46 RX slowest time yet but first time with no mods. Took too many (long) breaks.

  3. RhondaMomma says:

    27:30 RX

  4. KO WOD 1: with The Troop
    First time we all got to work together so that was awesome. Just under the cap at 14:44 I think. We will work on rep schemes but it was a fun one! Great job team!
    Gymnastics clinic afterwards was a blast! Killer core workout. Looking forward to incorporating what I learned.

    Happy Saturday everyone!

    • Male splits were:
      1:16 PLUs (36 PLUs substituted for 12 rope climbs)
      1:27 T2B
      1:57 S2OH
      1:45 DUs
      Total time: 6:25

      Max calories rowed: 103 (girls) + 192 (boys) = 295 total

  5. White Ape says:

    Partner version:
    600m row each round, 30-20-10 rep rounds
    Jammy – 20:19

    Muscle-up/Handstand clinic:
    Had a great time! Learned a lot.

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