Wednesday, August 31, 2011

Posted by on Aug 30, 2011 in WOD | 16 comments

Evening Crew: We are going to be hosting approx 8 ppl this evening for an info and trial session starting at 6pm.
Just wanted to give you a heads up so there will be a bit more activity than usual.

Warm Up

:15 mins – ABC WOD

10-9-8-7-6-5-4-3-2-1 reps of:
Clean and Jerk (135/95#)
Kettlebell Swings (1.5/1 pood)(55/35)

To post result to ABC WOD page, it has to be done as Rx’d.

Read: The importance of cooling down


  1. I think the 55/70 should be 55/35 🙂

    • I guess I assumed it would be heavier….
      Yes … 55/35

  2. This was hard! and fun! I’d like to try it again when I’m not so stiff, but I’ve learned my lesson and will be spending more time mobalizing and streching.

    WOD: made it through rounds 10-9-8-7 RX’d before my back siezed up….took me 20-25min to get that done

    Thanks for pushing me to go heavy Mike!!! I know I didnt get it done but I feel great! This kind of WOD always give me so much energy for the rest of the day 🙂

  3. I am with Jen, I feel really energetic now.

    I did lots of Mobility today. I have been tight everywhere lately.

    WOD: 21:06 with 75lbs for the C&J’s

    Then more mobility.

    It’s great to see bigger crowds in the morning and having both Mike and Jon in.

  4. Check out the videos posted in Mobility WOD today…thats some SICK SHIT!!!!!

  5. Not a great day, but got through ‘er. C&Js at this weight damn near killed me. Great job lunch crew!

    22:29 Rx’d

  6. ABC WOD – 16:22 @ Rx’d.

    Was a tough WOD today as the 135# C&J’s got pretty taxing at the end. Noticed that my techniue was getting a bit wonky during the last few rounds due to fatigue so that is something I must work on moving forward.

    Great to see lots of folks taking on the challenge today!

  7. Nice work today folks so far. Looked like a fun one.

    I did Front Squat 3-3-3-3-3

    We’ll be on in the morning for those who are interested.

    So far it’s Jenn and Ryan, maybe Jen C.

    Where’s Maddy at!?!

  8. 19:07 at 140 pounds with the morning crew. This one was rough. Great job to those that have done it and good luck to those who have not!

  9. 22:26 at 110lbs. on C&J and 55lbs kb. Burpees are starting not to suck as much as they used too.

  10. 24:09 – 90 lbs C&J, 45lb KB
    Warned up hamstring good – did not bother me tonight
    Will need to stretch tonite to keep it loose
    Nice work by all – nice to see it so full

  11. Did 10 rounds of 200M row, 20lb KB swings 21:13
    Nice buzz to see a big crowd
    Good work Paul you kept your word and tried it

  12. all i can say is this workout sucked the big A one!,,,,,,took me 28.27 and it felt so good with my broken toe…..see you all Friday

  13. Wod: 22:27
    Did 70 lbs for the c&j
    35 lbs for kbs

    Was really sore from last night so kept it pretty light
    Excellent job by everyone this evening and it was awesome to see such a big crowd trying it out!!!

  14. WOW Mags…you didn’t say anything about the broken toe…
    burpees are a steak in the heart each time I hit the ground.

    15:00 min flat Rx’d

    We had a group of 7 come try it tonight…was great. I think 3 may sign up for Fundamentals next week

  15. Sept ABC WOD released today…Looks like a great one!

    7 rounds
    200m Run
    5 Power Snatch (115/75#)
    10 Hand Release Pushups
    15 Box Jumps (24/20?)