Monday, 12 December 2016



12-9-6-3 rep rounds of:

Calories Rowed

Thruster (95/63)



For Time




1-rep max

Compare to Friday, 01 July 2016



Spine Smash – 2:00

Reclined Spinal Twist – 1:30/side

Hamstring Floss – 1:30/side



Post time and max load to comments


  1. CWOD: 8:12 knee ups. 53#
    SWOD: 205#

  2. CWOD: 6:53Rx
    SWOD: 435#, PR by 60#

  3. darrenandtara says

    CWOD. Did it. Had a call so don’t know the time.
    SWOD. 335. Same. Form is much better and felt hamstrings engaging from the start. No pain at all so very happy with results.

    Great noon class today. Bell was ringing a bunch. Hope Jimmy got a pic of Geno throwing up some serious weight.

  4. CWOD: 6:53 Rx
    SWOD: 193. 12# decrease from PR at Battle and hurt my back on my attempt at 205. The deadlift is my nemesis. Very frustrated.

  5. CWOD: 7:16, 33# bar and knee raises for T2B
    SWOD: 163#, I have a lot of strength to gain back…slowly and smartly. 😉
    Considering my time off though, I’m good with that!

  6. CWOD: 8:02 Rx
    SWOD: 365. 20# PR

  7. CWOD 7:05 scaled 85# thrusters, ran instead of row
    SWOD 300# DL 25# PR
    Last week sucked for me. This week started off well though!

  8. CourtnieMcKone says

    I did hanging knee raises during round 12 & 9, and t2b for rounds 6 & 3

    7# decrease, but started to feel a little pukey so I decided to stop there. Didn’t want to push it or squash my first born.

  9. Muffin Man says

    CWOD: 6:07 Rx
    SWOD: 500# (15# PR)

    Very happy to accomplish not only a 2016 goal, but really a goal I had set from the beginning of my CF days. 🙂

  10. 733 Rx
    238# 28# UN PR! Very frustrating

  11. CWOD: what conditioning wod?
    All I can think about is that I FINALLY after a year and a half,FINALLY PR’d on my deadlift by 10#’s
    At 250#

    Thank you DL patna’ for the help! 🙂 #mamasquared

  12. CWOD: 6:56 rx
    SWOD: 285

  13. White Ape says

    4:53 Rx

    515, 10# under PR
    Didn’t “feel it” today. Didn’t feel fully warmed up. Need to do more work before lifting next time. Pulled 515 pretty good, kept form. But tried 525, pulled it 4″ and realized it wasn’t gonna happen.

    Congrats on all the PR’s today! Strong work!

  14. darrenandtara says

    CWOD: 6:49 RX
    SWOD: 245#. 10 down from Battle PR. Lost form and stopped. However maintained form better at heavier load.
    Great to be back in the gym! Lots of fun tonight!

  15. CWOD: 6:17 Rx
    SWOD: 475#
    10# PR

  16. beckysuch says

    CWOD: 7:fortysomething scaled #53 thrusters
    SWOD: 213. Not a PR but it’s the heaviest deadlift I’ve had in over 2 years so I’ll take it.
    So many bells ringing tonight. Awesome job hitting goals!!

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