Friday, 14 October 2016


New shirts are in!!!



300m Run

25 Sit-ups

20 Shoulder Touches

15 Alternating Hand Raising Push-ups

10 Pistols

5 Muscle-ups


3 rounds for time


Stability Work:

10 Double Kettlebell Front Squats*

40m Kettlebell Waiter Walks*

Rest 1 minutes


3 rounds for quality

*Try to increase weight each round.



Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side



Post time and experiences to comments


  1. 19:23, 375m row, no SU were posted on board and it was 3rnds not 2, pistols w/18″ box, MU mod but did all PLU unbanded. Couldn’t string together more than 3, but it’s a start.
    Worked up to 35# KBs on FS and 25# on waiter walk
    Fun class and was great to have the McKone’s join!

  2. 14:39 rx
    35, 45, 53 on front squats
    20, 25, 35 on waiter walks
    Followed with a little post WOD nature walk.

  3. CourtnieMcKone says

    375 row, no sit-ups were on the board, faced the wall for shoulder touches, pistols on 16 inch box, 1-1 plu & banded dips for MU.
    I was hardcore mod squad today.
    25, 30, 35 front squats
    15, 20, 25 waiter walks

  4. Mr. Such says

    Did not partake in this WOD.

    Snatch – 215# (10# PR)

    Front Squat w/ Grant: Triples up to 255#/single @ 270#

  5. Muffin Man says

    I haven’t posted in a while so it asked me to log in. Didn’t know my username or password. Surprised I could remember we had a website.

    Did 1 round of CWOD as warm up. Included sit ups. Been a while…

    Snatch: 3@55%/65%/75%/80%/85%. Lots of missed reps, but gutted through it.
    FSQ: same programming as snatch. Weight felt heavy.

    Surprised I remembered how to get to the gym. Plugged in the address to google maps. Thanks you Google Maps.

  6. White Ape says

    9:47 Rx (2rds)

    45, 55, 72 KB’s
    That was much tougher than I imagined. I am exhausted.

  7. darrenandtara says

    T. Was there for lifts and wods. PRed snatch. 88#.

    D. Did stuff.

  8. CWOD ended up mostly being MU practice for me. Didn’t even finish 2 rounds. Tried going to a 26″ box but couldn’t get any, so ended up getting 7 with blue band. Rx everything else. Shoulder popped out on Shoulder touches so that was fun.

    Stability: started light at 15# to test shoulder. Then went to 25# and 35#.

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