PRs are noted in the left margin in blue.

Our 10-week Front Squat Strength Cycle came to a close on Tuesday with a bang - we saw nearly 40 lifetime PRs during Tuesday classes!  Additionally there are several more athletes I can think of who are away this week, and will likely make-up Tuesday's WOD during Open Gym this weekend - so we expect the number to grow even bigger.

Fantastic work everyone!  It was great to watch the back squat and strict press numbers reach all-time highs during the second half of last year, and these impressive front squat numbers just keep the momentum going.  We're looking forward to big things with snatches and cleans (and jerks) as the year progresses, and applying all this strength to other movements and modalities.

While we'll see some counter-balanced hinging and pulling this week like we always do, be advised that the deadlift cycle will conclude next week with our 1RM testing day.  And speaking of hinging and pulling...    

WOD for 01-25-17:

Power Snatch + Hang Power Snatch:

5 Sets of (1+1)





"Warren G"

AMRAP 12 Minutes:

200m Run

1, 2, 3, 4, 5, etc... Rounds of "Nate"


(Compare to 02-10-16)


1 Round of "Nate" is:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings @ 70/53 lbs


This workout is ascending rounds of "Nate" preceded each time by a 200m run.  The athlete will progress as follows:


1 Round of "Nate"


2 Rounds of "Nate"


3 Rounds of "Nate"


...until 12 minutes expires.