Wednesday, 11/12/2014

Saturday, 11/15 – No Regular Classes! Open Gym 10 a.m. Join us at 11 a.m. for our annual Flag Football Game and Thanksgiving Potluck Lunch! All members, alumni, friends, family, and co-workers are invited to come party with us! Contact Jamie Bruen to chip in for a few racks of ribs which she has volunteered to throw in her smoker. Bring your own beverage and a dish to share.

Mobility:
Shoulders/OH Position

WOD:
3 Rounds:
5 Power Snatch (125#/85#)
20 Wall Balls (20#/14#; 10’/9′)

Core/Accessory:
3×8 Ring Supermans

Post your results to the comment section.

Advertisements

  One thought on “Wednesday, 11/12/2014

  1. November 12, 2014 at 7:36 am

    5:57 50#/12#

    Welcome back SHAWN!! ๐Ÿ˜Š๐ŸŽŠ๐ŸŽ‰

    Like

    • sburks1
      November 12, 2014 at 12:43 pm

      Thanks Martha!

      Like

  2. November 12, 2014 at 7:41 am

    Welcome back Shawn!
    My last 6am class until December…

    WOD: 5:45
    45# PC and 12# WB

    Core/Accessory:
    3ร—8 Ring Supermans done!

    Like

    • sburks1
      November 12, 2014 at 6:09 pm

      Thanks!!!

      Like

  3. November 12, 2014 at 9:57 am

    STRENGTH – Back Squat:
    Warm up to 225#x5
    7X5 @245# (moved easier than I was anticipating)

    MOD WOD (sub 2 broad jumps for 1 snatch; WBs RX)
    4:48

    CORE:
    3×8 Superman’s = Yes
    3×8 Ring Row Push Ups (slight agitation in the shoulder by the end)

    So stoked to see Burks this AM.

    Like

    • sburks1
      November 12, 2014 at 12:47 pm

      Thanks Sam! It was good being back!

      Like

  4. November 12, 2014 at 11:08 am

    3:58 RX+ 135 Power Cleans

    Liked by 1 person

    • sburks1
      November 12, 2014 at 12:44 pm

      damnit Kyle

      Like

  5. Catie
    November 12, 2014 at 11:46 am

    WOD:5:07
    55#/14#
    3×8 supermans done

    Like

  6. sburks1
    November 12, 2014 at 12:46 pm

    Good to be back at 6am!

    Return of the Mack WOD:
    6:24Rx+ 135# Power Snatch

    Core: Complete

    Snatches Felt Good….WBs were slow and broken up. Must get cardio back.

    Thanks again for all the love this AM…Missed you guys!

    Like

  7. jasonyovich
    November 12, 2014 at 6:47 pm

    7:41 RX+
    125# PS
    30# WB

    Like

    • November 12, 2014 at 8:05 pm

      Woah 30#er eh?!

      Like

    • sburks1
      November 12, 2014 at 8:20 pm

      Boom!

      Like

      • jasonyovich
        November 12, 2014 at 8:50 pm

        Thanks fellas. The 30# WB is rough at times. But it’s what I need to do to get better.

        Like

  8. November 12, 2014 at 6:47 pm

    Competitors Strength:
    EMOM 7
    10 ring dips each minute

    WOD
    5:30 Rx’d + 135
    Core done

    Liked by 1 person

  9. November 12, 2014 at 8:07 pm

    Bench – worked up to 3 sets of 4 @215#

    WOD
    5:24 RX + @135#

    Like

    • sburks1
      November 12, 2014 at 8:19 pm

      Nice bro! The WBs killed me!

      Like

      • November 12, 2014 at 8:24 pm

        Thanks dawg. Glad to see you back!

        Like

    • November 12, 2014 at 9:02 pm

      Nicely done!!!

      Like

      • November 12, 2014 at 10:17 pm

        Not too bad yourself Mr Das!

        Like

  10. Kira
    November 12, 2014 at 8:10 pm

    Strength:
    5×1 bench press @ 63#
    5×1 bench press @ 76#

    WOD:
    snatch 58#/wb 18#
    9:04

    Liked by 1 person

  11. November 12, 2014 at 9:39 pm

    5:48 @ 45#
    WB rx

    Like

  12. November 13, 2014 at 6:21 am

    6:48: 75# snatches, 18# wall balls

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s