NEWS
- Labor Day Weekend Schedule:
- Regular schedule Friday and Saturday
- No classes Sunday
- Monday 9/3: 7a and 9a classes only
- Barbell Club: Starting Tuesday 9/4, barbell club will now be Tuesday mornings instead of Thursday mornings. Barbell schedule is as follows
- Monday 7:30pm
- Tuesday 6:30am
- Thursday 6:30p
- Teen Classes: Will resume Tuesday 9/4 at 4:30p. Teen class schedule is as follows
- Tues, Wed and Thurs at 4:30pm
- Rise-N-Grind: Will resume Sunday 9/9 at 8am
WOD
“Imagine If”
In a 3 Minute Window Complete
400 Meter Run
3 Muscle Ups
Max Squat Snatches (135/95) in Remaining Time
– Rest 3 Minutes-
*do as many rounds as it takes to accumulate 30 snatches
WOD Guidance & Goal: Complete the run in 2 minutes or less and the muscle ups in :30-:45, to have at least :30 remaining to complete a series of squat snatches. It will take 5-6 rounds to complete 30 snatches. PUSH your pace. 3 minutes is a LONG rest.
Post Total Time to Comments.
Courtesy of CFLP
ENDURANCE
5k row
8, 8, 8, 6 55#,spu/bench dips
7/9/9/5 1 bbmua blue and purple hot 3/4, 45#
4,6,6,5,4 DNF 65#, 1 BBMU (started with 2)
DNF in time, had to bolt home for a new middle schooler to wake up. Like to re-do this one and make some changes.
7, 6, 7, 4 (my watch tried to call 911 and distracted me?- the Apple Watch and grips do not mix ?♀️), 6
#55, kpu and push-ups for dips
One no rep on round 2 and 4
9,8,6,7, 55#
1 BBMU per round- only got them on 1st and 2nd round
4,6,8,8,4 bmu/105#
1st round all singles both movements, too slow. After that strung bmu’s and some touch n go
7/7/8/8
400m/pull+dip/75# some questionable..
6/8/8/8 (1 MU / 115#)
5 rds at 75 ( my snatch got no squat in it)
Rd 4 was just run and 2 mu. Slipping off grip
El Guapo
7/6/7/6/4 @115
6-9-10-5 105#
6-6-6-7-5
65# snatches, ring rows/ring dips and, for rounds 3-5, 300m run. Had to no-rep a couple of snatches early on for not getting down low enough and I had one slip from my grip (couldn’t keep my hands dry this am).
8/8/5/4/5 – 1bmu x 1/ 2×4 – 115#
4 (105#), 7/5/6/8 95# 3 bmuat
9/8/7/6 300m/2mu/95#
8 / 8 / 5 / 5 / 4 rx
I must say that this was one of the most mentally challenging WODs I’ve experienced in a long time. Butterflies in the stomach each and every round. TNG snatches seemed to be the key to getting this done in under 6 rounds.
Nice work, Rappy, and I couldn’t agree more!!!!
5/7/6/5/7-KPU/bench dips/25# these were far from perfect form but happy to be making progress.
7-5-4-5-5-4 BMI and 135#
Holy moly that was hard- the combination of the physical push, heat, and mental tenacity needed to push was a challenge. Couldn’t and wouldn’t have finished without all the support of the 9:30 crew! THANK YOU!!!
So fun to watch you finish it! Great job!
6/6/7/6/5, red band SPUs/dips, 75#.
9, 9, 8, 4
45# first 2 rds and 50# for last 2 – go heavier next time
Kpu’s & ring dips w/red band
So fun to have friends at the 9:30!
6, 10, 6, 4, 4: 300 meters for rounds 1-2 and then 400meters, KPU/ring rows red band, power snatch (no squat) 65# first round, 75# thereafter
10/10/6/4 rx
Wow
5/5/5/4/6- 1 BBMU (purple)/ 75#
That was hell, but first time doing BBMU in a wod so yay
Oh ya and 300m??♀️
10-9-6-5 @95#
10-9-6-5 @95# 300m
12/12/6 @ 55 power cleans; 10 calorie bike and lavender kipping pull ups and ring dips with blue band.
8,8,8,0,6/ 2,3,3,1,1 bmu 65# power snatch
Got in my head on the 4th round
8,8,8,6
75#
Strict pull-ups
Ring dips