22
Jun
Friday, June 23rd
Heads up! This Sunday at 4pm is our Summer Social Barbecue! Don’t miss it!
4pm at the roofdeck on the corner of 91st and 3rd Ave.
Also, if you’re still interested in signing up, today is your last chance to get your body fat measured and sign-up for our body composition change contest!
WOD
10 rounds for time
5 thrusters, 115/85
5 strict pullups
Post time to comments
10 rounds for time
5 thrusters, 115/85 Lina: at 63
5 strict pullups Lina:started without band, finish with band 🙁 total time: 17:59 it took longer than I though.
13:16 rx’d
Weight: 115# (unbroken)
Pull Ups: 1 chain
This was a good one.
16:24 Rx Thrusters slow but unbroken. Pull ups slow and broken.
10 rounds for time
5 thrusters
5 strict pullups
14:13 @75 (all unbroken but one round, pull-ups with one medium black and one thin red band)
*Did a few full push-ups during warm-up (getting stronger!)
Woohoo! Keep up the good work!
I saw these!!!!! They looked great.
Keep it up!
12:33 @ 63# … pull-ups with one thin red and one medium red band.
10 rounds for time
5 push press, 155lbs
5 strict pullups, one chain
— 11:13
Cash-out drop set max strict pullups
— 18, 2017 goal of 25 is close!
15:11 85/band
[thrusters slow and unbroken; three rounds of pull-ups bw, then added a band]
14:50 RX
That was a good one, definitely slowed down after round 6
First 4 rounds of thrusters unbroken.
14:19 @ 85#
w/thin red band (3s/2s)
thrusters unbroken
12:18 @ 53# pull up with red band
10 rounds for time
5 front squat (from floor) 155#
5 strict pullups 2 chains
11:53
modified for right shoulder recovery
10 Rounds FT
7 Thrusters 50# dbs
7 Burpees
14:45
Just a heads up that this is my last workout ever. I’m going to get fat again. I don’t want to do this sh!t anymore.
Too many burpees
You’re a married man now, let yourself go!
Fat gain muscle loss challenge?
@BobSeda – The thrusters are what really killed me…I also had the oven on while working out which wasn’t ideal.
@BAston – Wifey enjoys the Fhitting room too much for me to go down that path but boy does it sound great.
@JLee – With my appetite and amount of beers I drink I could gain 20lbs in 30 days without even trying.
you said Wifey! <3
12:24Rx
10 rds
5 thrusters #50 dbs
5 strict pull-ups 1 chain
11:52
Pausing squat cleans
There are two pauses in this movement. Both for a full two seconds. Be diligent about holding for a full two seconds at each. Rest as needed between movements, but aim to keep it to under 90 seconds.
First Pause – 3 Inches off the floor (bar is just past mid shin)
Second Pause – Catch Position (bottom of front squat)
150,155,165, 175, 185,195,205,215, 225,225
5 rounds for time
10 power snatch 95/65
10 box jump overs 24/20
6:10 rx
TALL CLEAN
5 Sets of 3 Repetitions:
Tall Cleans all with empty bar
Pausing squat cleans
There are two pauses in this movement. Both for a full two seconds. Be diligent about holding for a full two seconds at each. Rest as needed between movements, but aim to keep it to under 90 seconds.
First Pause – 3 Inches off the floor (bar is just past mid shin)
Second Pause – Catch Position (bottom of front squat)
75, 77, 80, 85, 90, 95, 100, 105,105,105
5 rounds for time
10 power snatch 95/65
10 box jump overs 24/20
7:17 rx
Accessory work:
50 push-ups for time 1:47
10-10-10-10-10
13:21 @ 95
13:21 @ 95
11:43 rx
11:43 rx
11:29
Rounds [email protected] with 1 red band
Rounds [email protected] with 2 red bands
9:21rx
9:21rx
11:49 @ 65# w/band
8+1 15:00 @ 95#
13:45 ish @ 85 lbs.
13:45 ish @ 85 lbs.
14:26
Thrusters 33lbs and bands