Saturday – WOD

Part 1:

Back squat, 5-5-5

Part 2:

Spend 15 minutes practicing muscle-up technique.

Post loads for Part 1 and experiences for Part 2 to comments.

Andrew sets PRs for both a set of five deadlifts and years spent on Earth.

SCHEDULE ANNOUNCEMENT: Arjuna will be in the gym from 9:00 – 11:00 am today. These will be our only hours this weekend.


8 Responses to Saturday – WOD

  1. Cookie says:

    Attention to all those that are going up to sectionals:

    I’m putting together a first aid package, and will function as our Medic (hopefully I be needed). I’m bringing bandaids, neosporin, ace bandages, a cooler and baggies for ice. If you guys have any stuff you want to include or can contribute, get it to me, and I’ll have a kit ready on Sunday morning.

  2. arjuna says:

    @ Josh
    Jock itch powder and fungal cream. Will you be applying these medicinal remedies?

  3. Cookie says:


    Your yeast infection/vaginal itch creams are your own responsibility.

  4. Greg M says:

    Just saw the video. Hilarious! Good luck to everyone tomorrow! I know CFN will be representin!

  5. Jeff says:

    Good luck this weekend. I know you guys will kill it up there.

    5 rounds:
    200m run
    60ft burpee broad jump
    32 wall ball
    12 – 45# SOTS Press (shoulder press while holding a full squat)

    27:10 – this sucked balls

  6. Jim says:

    Sectional workout
    5 rounds 7 DL 11 burpees with 35# vest

    Scaled to
    5 rounds
    185 DL
    11 burpees with 20# vest


    1st weighted work out

    Good luck to everyone competing this weekend!!

  7. Holly says:

    I did some other sectional wo.
    5 rounds
    run 400m
    15 pull ups
    it was fun getting back to running outside and our hill

  8. Rich V. says:

    I tried my hand at 4 similar Sectional WODs today. Here’s how I faired.

    WOD1: DL/Burpee in 4:29, without a vest

    WOD2: 150m swim in a 25m pool. 3:46. Didn’t have access to a sandbag or know the actual WOD, so I picked something short but tough. Nothing is worse than swimming. Nothing.

    WOD3: Row/OHS/Row/T2B in 11:51. First set of OHS unbroken. Paced this one out per 500m row… 1:50/1:55/2:00/2:00

    WOD4: Had my coach program a tough WOD since the 4th WOD hasn’t been announced. AMRAP in 12 minutes of: 5 Push Jerks @ 155# & 5 Muscle-ups. 56 Reps. Full extension at the bottom of the muscle-up, but by this time my hips were done and all but 2 were broken into singles. 3 sets of the jerks were broken.

    What a day!

    Give’em hell, CFN!!!

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: