WOD 11/25/13

Power clean + Hang squat clean + Front Squat + Jerk.  10 minutes to work up to a heavy single.

Then 1 complex EMOM for 5 minutes at 75-80%


AMRepsAP in 12 minutes:

1 Muscle Up*

40 Double Unders

*Add 1 muscle up every round. Substitue Chest to Bar pull-ups or strict pull-ups if needed.


We are hosting an Olympic Lifting Meet on November 30. There will be multiple age divisions so come out and compete! The cost to compete is $30; Sign up with a coach next time you’re in class.

Thanksgiving Schedule – We will have open gym Wednesday and Friday from 8:00am-10:0am and 3pm-5pm. We will be closed Thursday. Coaches may open the gym additional hours which will be posted on our facebook page.
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Showing 7 comments
  • Sean M

    9 rounds RX

  • JeremyWF

    You got good at the muscle ups quick Sean. 45 muscle ups in one workout after just getting your first one Friday is amazing.

  • Sean M

    Thanks for helping me figure them out Jeremy .

  • Greg

    6 rds + 7 c2b pull ups
    195 on the c&j complex
    155 c&j complex emom

  • Neal

    Happy birthday, burt! got 185 for one rep, 155 on the sets.

    got 8 rounds RX (on the rings) in about 9 minutes and decided to stop.

  • Aaron

    155 on C&J complex, 125 on sets ( I think my mental block on CJ is breaking down!)
    8 rds (c2b pu’s)

  • Elyse

    Happy belated Birthday Burt!

    145 for 1 rep on the complex
    115×2, 125×3 on the sets

    I did 1 MU and 40 DU’s per round for the WOD
    Got 7 rounds of that.

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