Don’t scale up, move faster


Warm Up
3 rounds of
15 barbell jumping squats
10 push jerks
5 power cleans
5 divebomber push ups
5 inchworms

Strength – 30 minutes
Back Squat –
Power Clean – work on catching the clean in different positions

WOD – 15 mins
Clean and Jerks (115,80)
Toes to Bar


  • mattw

    01/26/2013 @ 2:57 am

    bsquat 295/ pclean 225/ 6:36rx. Forearm burn.

  • Andrea

    01/26/2013 @ 12:09 am

    Did a conditioning wod this am:
    50-30-20 cal bike + row with 100 double unders after each row: 19:40

    Back squat: 235×3 (high bar)
    Power Cleans: 180×3

  • James

    01/25/2013 @ 11:14 pm

    Squat [email protected]
    Power clean [email protected]
    WOD 6:36rx

  • Rhino

    01/25/2013 @ 10:08 pm

    EMOTM Front Squats x 3 up to 245
    Stayed light on cleans, fried from PC/MU ladder and bear complex yesterday
    WOD: 5:34

  • mattw

    01/25/2013 @ 4:34 pm

    anyone interested in 7pm btoast sesh? ill be there.

    in response to Alden and his absence this past week:

    ” Basically I want this shit to have the pageantry of like a goddamn Alabama concert. I’m talking about fireworks, smoke-bombs, laser beams, moon walks. You know how your people lit up the Alamo? That’s the shit I’m talking about.”

    • Eugene

      01/25/2013 @ 7:56 pm

      Hanson and I will be there at seven.

  • Will

    01/25/2013 @ 4:12 pm

    Warm-up: done
    Squat: 295 – ugly – squat wasn’t there for me today
    Cleans: 205
    WOD: 8:30

    Had someone lit a match in the gym this AM, CFS would be no more…

  • Harri$

    01/25/2013 @ 3:50 pm

    Great to be back at it again!! Missed you guys! The Great White Schurk was epic this morning with that Nuke he launched. So epic that I had to back him up as well.


    Jimbo you BEASTED that WOD!!

  • Shamwow

    01/25/2013 @ 2:34 pm

    Squat: 300 (sorry, Bri)
    Cleans: 205
    Did a WOD with Nick the Stick: 5 down to 1: heavy power cleans and dubs x10.

    I’ll echo Jim’s sentiments: It was a treat to have Cliff and Crowley today. “Blast Radius” Brian Schurko, however…that’s a different story.

    • Schurko

      01/25/2013 @ 3:23 pm

      Hurtful words Sham-WOW…

      • Shamwow

        01/25/2013 @ 8:29 pm

        Hey, I thought “Blast Radius” was a pretty clever and accurate nickname. I know you love alliteration but it’s FORMAL Friday. You must have not gotten the memo.

  • Kenny "F'n" Powers

    01/25/2013 @ 2:18 pm

    Sorry everyone, I’ve been getting fat, drunk and stupid in St. Croix. See you all Monday…should be a stellar performance from KFP.

    “Sure, I’ve been called a xenophobe, but the truth is, I’m not. I honestly just feel that America is the best country and the other countries aren’t as good. That used to be called patriotism”

    – KFP

  • Schurko

    01/25/2013 @ 2:15 pm

    WU: Done
    Squats: 355×3
    Cleans: 245×3
    WOD: 6:49

    Jimbo crushed that WOD.
    Congrats Goose and Amy!!

  • JWhite

    01/25/2013 @ 2:08 pm

    Warm-Up: Done
    Squat: 285×3
    Power Cleans: 165×3 (needed an ice pick to loosen up the body this morning)
    WOD: 4:48
    Nice to see Cliff and Crowley this morning

  • Crowley

    01/25/2013 @ 1:38 pm

    Warm-up: Done
    Back squat: 315×3
    Power clean: 205×3
    WOD: 9:51 – first day back after a week off, died on the round of 15

Comments are closed.