Sprints From Hell


463847_10151376712372845_1004773993_oWOD 11/22/13

Clean and jerk – 7 minutes to find a heavy single.

Then 3 reps at 75% of heavy single every minute for 4 minutes


1 minute sprint on Airdyne for max calories

Rest 2 minutes, repeat for total of 3 rounds



Right Arm DB Clean & Overhead (45/30)

Left Arm DB Clean & Overhead

Strict Pull-Ups


Cash Out:

3 sets of 7 kipping pull-ups


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 5 comments
  • Aaron

    160#(165 is actually my max and 160 was an easy power clean, just ran out of time. Super stoked about this!) 125 ea/rnd; 47,46,45 calls; 3:43 RX. Great start to the day!

  • Sean M

    Fun today. I got my first strict muscle up and my first bar muscle

    50 lbs in WOD 2:42

  • Greg

    205c&j 20# of 1rm
    160#ea rd.
    3:03 on wod @ 45#

  • JeremyWF

    Great job Sean! You killed it.

  • Juggernaut

    Airdyne = 50 Calories — kept dying at the 30 second mark. Time to work on cardio.

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