Tuesday – WOD


30 ground-to-overhead, 135/95 lbs.

Post time to comments.

Just a week after getting her first pull-ups, Andrea scoffs at a mere 26" box jump.


28 Responses to Tuesday – WOD

  1. thcott says:

    GOOD job, hon!

  2. Holly says:

    Way to go Andrea! You look very cool in that pic.

    I did the wod from yesterday. De-load and row: 7:07, I can tell I have not rowed in awhile.

    Then I practiced GHD sit ups, pull-ups and dips.

  3. MegsT says:

    Great job Andrea!!! Keep up the hard work!

  4. jay Ernst says:

    You cleared it by four to five inches. That’s awesome

  5. Neil says:

    Should be in between 11-12 tomorrow and Thursday, and Friday around 1, if you can mark me down on the board. thx.

  6. Melissa H says:

    Grace @ 70 lbs: 5:32, that is a 2:22 PR using 16 more pounds.

  7. babs says:

    nice mel!

  8. Stephen says:

    A. Snatch, 1 x 3 @ 131
    B. Snatch pull, 3.5″ riser, 3 x 3 @ 159
    C. Clean & jerk, 1 x 2 @ 176
    D. Front squat, 2 x 4 @ 197


    65 glute-ham sit-ups, 2-hands; 2:32

  9. Jeff says:

    Shoulder Press and Deadlift deload
    1600m Row – 6:00
    first Rx Grace tomorrow

    For anyone that is bored this evening, our senior show at DAAP (UC’s art and design college on the corner of Clifton and MLK) opens tonight. There will be some sweet shit on display all week from 5-9. Come check it out.

  10. Cookie says:

    Hey gang.

    Tough to find good training around here. Definitely missing CFN. Fortunately, I’ve found an affiliate that lets me keep doing the CFN programming. Still working hard to get that damn muscle up before my cert in July.

    Keep pushing yourselves everyone!

  11. JennaB says:

    SP 38×5 47×5 57×5
    DL 105×5 130×5 155×5
    Grace 4:18 Very happy with that! 🙂 40 second PR followed by about 15 minutes of feeling like I was breathing pure fire. haha
    Awesome work by all this afternoon!!! Very impressive!! And thanks for the push at the end everyone! 🙂

  12. Ted says:

    SP and DL deload

    Grace – 2:20 … almost a 2 minute PR!

  13. Melissa H. says:

    Ted you are a BEAST! Way to go!

  14. Pete says:

    Nice PR’s everybody on Grace! Well done indeed.

    I am giving my ripped hand a bit more healing time before Grace, so today was:

    Row 500
    15 Get up & press Up w/35 plate
    15 Box Jumps
    15 GHDSU
    Row 500
    12 Get up & press Up w/35 plate
    12 Box Jumps
    12 GHDSU
    Row 500
    9 Get up & press Up w/35 plate
    9 Box Jumps
    9 GHDSU
    Row 500


  15. Greg Harris says:

    Grace: 5:42 That’s a 5 min improvement from Feb 09.

  16. Jay Ernst says:

    Did deload from yesterday Presses
    Grace: 2:41, thats my first time doing it. Great job to the crew today a whole lot of pr’s.

    Worked on MU’s
    Ran 5 miles 44.22

  17. babs says:

    Catalyst warm-up followed by muscle-up work. Was able to get one. I’ll take it!
    A1. Stiff Legged DL @ 4111; 6-8 x 5; rest 20 sec
    A2. GH Raises @ 2020; 8-12 x 5; rest 20 sec
    A3. KBS light – 21 unbroken x 5; rest 3 min
    B. Jump Switch Lunges – amrap in 30 sec; rest 60 sec x 4
    C. Side Bridge – 90 sec/side x 3 sets/side; rest 10 sec b/t sides

    A1. All at 95: 8-8-8-7-6
    A2. 12- on all
    A3. All at 35
    B. 24-22-20-22
    C. Scaled: 45 sec – 45 sec – 30 sec

    Light 400m jog followed by three rounds of sun salutation and additional stretching.

  18. Jason says:

    Grace 2:19 pr by better than 30sec thanks to the push from the Nasti crowd

  19. McNaughton says:

    OPT 2011
    (see Babs’ post)

    A1. 185/205/225/245/265
    A2. 10/10/10/8/8
    A3. 60# x 5. All unbroken
    B. 28/28/22/26
    C. UB/45/45(elbow)

    Collapsed on 3rd round of “B”.
    Finished 2nd and 3rd round of “C” with 10-15 sec sets.

  20. 1n Glen says:

    Ran 5 miles

  21. Charlie H says:

    Grace as Rx’d 6:08 PR by 3:14

  22. Rob W says:

    Grace as Rx’d 3:54, Beat my first attempt that I did with 75 pounds by 20+ seconds

  23. Majid says:

    5:43 at 135lbs.

  24. Lee says:

    3:58 at 105lbs

  25. Jason Y says:

    3:24 as rx’d :::first time

  26. Andrea says:

    7:15 (75 lbs) not happy about it, but I’ll keep my chin up (no pun intended)

  27. megHan says:

    done on wednesday at 75lbs in 6:12

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