Friday, 24 November 2017

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday.

Back to normal on Saturday.


Partner WOD

“Black Friday”

20 Clean and Jerks* (175/115)

40 Handstand Push-ups

600m Run (partner A only)*

80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′

200 Double Unders

80 Wall-Ball Throws (20/16/14) @ 5m

600m Run (partner B only)*

40 Kettlebell Swings (70/53)

20 Deadlifts (325/215)


For Time

Compare to Friday, 25 November 2016


*Special instructions:

-Only one partner working at a time, except during the run/burpee portions.

-Squat C&J

-When one partner is running, the other is performing max rep burpees. If inclement weather, row 750m.

-WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches,performs a WB shot and returns ball over the target. Each throw is one rep. If ball doesn’t make it over, rep does not count. If ball is dropped, both partners perform 5 penalty burpees.

-(Male/Co-ed/Female) Rx WB weights



Saddle Sit – 2:00

Elevated Cat – 1:30

Low Dragon – 1:30/side

Child’s Pose w/ shoulders – 2:00



Post time and burpee count to comments


  1. 33:39 w/ Court
    90# C&J, 195#DL, 95 burpees total
    Good calorie burn!

  2. 36:19 with Liliana
    My Mod’s: 83# C&J, HSPU on box, singles, 45#KB, 173# DL.
    73 burpees total. (C 43/ L 28)

  3. Partnered w/ Jimmy

    26:08 Rx (70 burpees, jimmy did 48)

    I smoked half way in….

  4. RhondaMomma says

    Partnered w/Robert -Danny shadowed
    34:14 Mod (I think)
    60# clean & jerk
    14 lb ball
    35 lb kettlebell
    130# Deadlift

  5. Partnered w Steve—

    Mods- 83# C&J
    35# KB
    163# deadlift
    1 abmat for HSPU

    We ended up with 93 burpeess.

    I didn’t care for the WB throws with a 16# ball….

  6. Partnered with DD. 30:00 scaled with 125# c&j, 235# dl, 55# kb and I did 34 burpees

  7. Muffin Man says

    CWOD: 29:12 Rx (I think? On the time)

    With Boy Wonder

  8. 32:33 with Eryn. 68 burpees (39 for me, 31 for eryn)
    Mods: 83# C&J, HSPU with 2 ab mats,113# DL, 45# KB for me, 35# KB for eryn, I rowed 750m instead of running, I did step ups for DU, eryn did singles. 2 sets of 5 burpees for dropping the volley.

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