Friday, June 23rd

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

36 Responses

  1. Lina

    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.

  2. LaurenMargaret

    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!)

  3. Matt

    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!

  4. Jon M

    14:50 RX
    That was a good one, definitely slowed down after round 6
    First 4 rounds of thrusters unbroken.

  5. Mickey K

    10 rounds for time
    5 front squat (from floor) 155#
    5 strict pullups 2 chains
    11:53
    modified for right shoulder recovery

  6. dtm

    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.

    1. dtm

      @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.

  7. ERIC S.

    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

  8. JoJo

    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