Saturday, September 18, 2010

Posted by on Sep 17, 2010 in WOD | 6 comments

Free Trial Session at 10 am… bring anyone and everyone!

It involves an info session, demo, then a workout.

Then the regular members start at 11am

Warm up

Mobility Work

Bergener Warm up

3 Rounds for time

  • 6 Hang Power Cleans (155/105)
  • 2 Muscle Ups
  • 12 Good mornings (95/65)

And a big congrats to Sherri, one of our new members who has a fear of heights, and was very hesitent to jump onto the boxes.  So nervous her palms were sweaty. After she accomplished her first there was no stopping her. She did the 20″ box throughout the WOD…

Here’s a video of her second box jump…


  1. WWWOOOOO!!! Way to go Mom…I’m a proud daughter..thanks for looking after her for me Mike and Amy 🙂

  2. Awesome job Sherri!!!!

  3. Congrats Sherri, that’s awesome!

  4. Great job Sherri. I understand the fear but now that your over it you’ll be jumping the 2 tires before you know it.

  5. Didn’t make it in today because I was getting my new AWESOME pellet stove put in!! 😀

    Modified this one at home a bit due to lack of gear:

    Strength to Start
    5R @ 80% Squats (+5lbs from last cycle)
    Warmup: 45 x 5, 45 x 5, 95 x 5, 135 x 3, 180 x 2
    Work: 215


    3 Rounds for time
    6 Hang Power Cleans @ 95lbs
    2 Muscle Ups (yes, I have my own rings in my garage…)
    12 Kettlebell Swings @ 35lbs

    Y’know, I thought Good Mornings are glute/ham dominant and so are Kettlebell Swings so they’d be a viable substitution. It’s not. I didn’t account for the grip factor and my forearms BLEW UP in just the second round on the Muscle Ups…I couldn’t pull!!

    Time: a disappointing 5:25

  6. Great job Sherri!