Wednesday, 23 November 2016


Thanksgiving week schedule: Classes normal through Wednesday. Gym closed on Thursday so we can overeat with our families and friends. Only a 0900 class on Black Friday. Classes back to normal on Saturday.



Make-up a Lift

1-rep max

For max load




Pick any lift and perform:

5-5-5-5 @ 85%

For Quality



“Thank Goodness!”

1000m Row or 800m Run*


2 rounds of:

25 Pull-ups

10 Tire Flips (210/180)

50 Sledge Swings (10/8)

30 Slammers (12/8)

400m Run or 500m Row*


25 Burpees


For Time

Compare to Wednesday, 25 November 2015

*If you run at the beginning, you must row in the 2 rounds. If you row at the beginning, you must run in the rounds. Either way, you must run 800m and row 1000m by the end of the WOD.


Plantar Surface – 1:30/foot

Low Lunge Twist – 1:30/side

T-Spine Smash – 2:00



Post lift performed, load, time, and experiences to comments


  1. 153# HPC 10# PR!
    27:08Rx on WOD
    Happy Thanksgiving!

  2. 87# SP (down 5 #)
    Had to leave after 1st round of 50 sledge swings due to time.
    I’m so glad to be back…felt good today!

  3. beckysuch says

    Hang squat clean @ 83#

    Conditioning: scaled
    Air dyne instead of running
    1 round wod

  4. SWOD: 150# thruster 4#PR

    CWOD: 23:45rx
    1:05 faster

  5. SWOD: Back Squat Work
    285 lbs (85%)
    3 sets x 5 reps

    CWOD: 24:29 Rx
    (Ran first, then did 2 x 500 row at the end)

  6. SWOD 155# SHP PR
    CWOD 27:10 ran first then row

  7. SWOD: Deadlift
    4×5 @ 85% (395)

    CWOD: 25:04 Rx

  8. White Ape says

    Worked FSQ with Boy Wonder
    4×4 at 285

    20:14 Rx
    Not a PR. But I feel good from two PR’s this week!

    Happy Thanksgiving to everyone!!

  9. CourtnieMcKone says

    Redid shoulder press. 95#. 5# up from the other day.

    Russian twists instead of slammers

    Almost 5 minutes slower than last time, but last time I did almost all PLUs banded. This time I did all rx PLUs and about 25 pounds heavier, so I’ll call that a win

  10. darrenandtara says

    T. SWOD. Worked on ohs.
    CWOD. 24:43. Rx. 19 sec Pr. Row then run.

    D. SWOD. HPC. 230# same. Good to get back under a bar for the first time in a few months.
    CWOD 22:42. Rx. 57 sec Pr from 2 years ago. Row then run.

    Speaking of row. Let’s not for a while.

  11. SWOD: 3×4 BS 80% working depth,form, and coming out of the bottom. Then 1 set of 3 pause squats.
    CWOD: 21:56rx no PR for me…
    I agree with D, #rowrowno

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