Friday, 1/30/2015

Did you receive an email about our new system, Push Press? If not, please let us know ASAP! We need you to enter your billing information in the new system so there is no interruption in your membership. Don’t make us hand out burpee penalties 🙂

Come cheer on team Burpees ‘N’ Slurpees on Saturday at our home match from 1 p.m.-3 p.m.!

External rotation of shoulders

3 Rounds:
10 Ring Dips
15 Slam Balls (20#/15#)

3×8 GHD Bench Press
3×8 Ring Rows

Post your results to the comment section.


  One thought on “Friday, 1/30/2015

  1. January 30, 2015 at 7:01 am

    2-a-day Friday! Did yesterday’s & posted accordingly.
    Today: 4:19 Rx’d
    My ring dips fell apart after the first round which is unusual… But that was a cool WOD!
    GHD bench 45#

    Liked by 1 person

  2. palma
    January 30, 2015 at 8:36 am

    WOD: 3:30
    – Box dips against wall; no rings (…next time!)
    – Slam Balls: 15#

    Completed core/accessory
    – GHD bench press: 20# ball


  3. sburks1
    January 30, 2015 at 11:24 am


    Felt good to move again this week


  4. jenniferlourdes
    January 30, 2015 at 11:25 am

    9am WOD: 3:08 (ring dips-one foot on the box at a time, trying to really use my arms and keep the hollow hold in front)

    3×8 GHD Bench Press 33#
    3×8 Ring Rows feet on the 13″ box
    5 handstands against the wall – working on balance but mostly staying upside down for more than 10 seconds and not fearing for my life
    3×8 Bench Press 63#

    10am WOD: 2:27 (ring dips-used my feet on the box a lot more)


  5. January 30, 2015 at 3:18 pm

    2:35 rx’d

    I wasn’t gonna do it. Jen made me.


  6. January 30, 2015 at 4:20 pm

    Comp Strength:
    “Baby Snatchapotomous” Compex
    5×3 @45#
    1 rep = 1 snatch push press, 1 snatch balance, 1 sotts press.
    *making some headway on those sotts press. Trick is, like all oly lifts, keeping that torso as vertical as absolutely possible.
    1:51 Rx’d

    Liked by 1 person

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