Monday, 2/9/2015

Big thanks to all who helped move the pull-up rig this weekend! We’ll have new flooring in soon. Until then, suck it up buttercup!

Team Burpees ‘N’ Slurpees pulled off a clean sweep on Saturday at the last match of the regular season of the Capital Affiliate League. Everyone brought their A game and we made a last second strategy change. It was seriously epic and we could not be more proud of our performance as a team. Now that you’ve seen the workouts, start thinking about joining our team for the summer season! If we get enough, we’ll enter 2 teams!


Shoulders – external rotation

3×5 Push Press from rack (60-75% of 1RM)

Handstand Push-Ups
Chest-to-Bar Pull-Ups
Compare to 1/31/2014

3×8 GHD Bench Press

8 Turkish Get-Ups each side

Post your results to the comment section.


  One thought on “Monday, 2/9/2015

  1. February 9, 2015 at 7:23 am

    14:58 of suck 😝
    Regular pull-ups
    HSPUs: Started with 1 abmat and then during the second set switched to 2 because I was failing 😝

    45# GHDB
    18# TGU


  2. Shawn B
    February 9, 2015 at 8:04 am

    Comp strength:

    5×3 BS @ 225# (did the 75% from last week that I missed)



    This is over a 5min PR from 2 years ago (didn’t do C2Bs), and a 2 min PR from when I did this in Denver (still not sure I did c2b)

    Measurable and Repeatable. Good to be back.


  3. palma
    February 9, 2015 at 9:00 am

    35# PP

    WOD: 10:25
    HSPUs: box-assisted
    C2B Pull-ups: band-assisted

    Core complete.


  4. Brian E
    February 9, 2015 at 6:47 pm

    PP @ 95#/115#/125#
    WoD: 11:20
    HSPUs: 1 mat, negatives only (because you are all evil).
    Regular pull-ups (1st set was to chest, but just short of touch).

    GHD @ 45#
    TGU @ 25#

    2000M row after class.

    Liked by 1 person

  5. Valerie
    February 9, 2015 at 7:19 pm

    PP: 68#

    WOD: 9:17
    I managed to do 9 HSPUs rx and 6 c2b pullups
    rest of the WOD was HSPUs on 1 abmat and kipping pullups

    This is a huge PR from last year (10:54) where I was on the box for HSPUs and had to use the band for half of my pullups. 🙂

    Liked by 3 people

    • sburks1
      February 9, 2015 at 7:51 pm

      Hell. Yes. Killin it Val!

      Liked by 1 person

  6. February 9, 2015 at 9:07 pm

    Push press @ 73#

    WOD: 7:05, highly scaled
    9-6-3 HSPU negatives with 2 abmats. Huge step toward the HSPUs!
    21-15-9 ring rows to below chest.

    Turkish Getups: 4 on each side w 26#kb, 4 w 18#kb
    3×8 GHD bench press @ 35#

    Liked by 2 people

  7. cathybeloncik
    February 9, 2015 at 10:07 pm

    PP: 63#
    WOD: 4:48
    HSPU’s on box
    Ring Rows


  8. February 10, 2015 at 5:47 am

    Performed at 0530 on 2/10/15
    5:00 Rx’d


  9. February 10, 2015 at 6:54 am

    8:09 – box HSPU, ring pull-ups. 90# push press.


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