NEWS

RNG
- TOMORROW Sunday is the last day of Rise-N-Grind until August. Join Coach Mary in Acton at 8am for one last hoorah!
WEEK OF JULY 4th
- Monday 7/1 – Regular Schedule. No Barbell Club in Wayland
- Tuesday 7/2 – Regular Schedule. No Barbell Club in Wayland
- Wednesday 7/3
  - Wayland: 5:30a, 6:30a, 8:30a, 9:30a, 12:30p, Open Gym and 5:30p. NO 6:30PM CLASS
  - Acton: 5:30a, 6:30a, 9a and 5:30p. NO 6:30PM CLASS
- Thursday 7/4 – CLOSED
- Friday 7/5 – 9am ONLY at both locations
- Saturday 7/6 – 7a and 9a ONLY at both locations

WOD

“Capsize”
For 18 Minutes on the 3 Minute:
7 Box Jumps (24/20)
5 Push Jerks
7 Front Squats
9 Hang Power Cleans

Men’s weight: 155
Women’s weight: 105

WOD Guidance & Goals:
You will complete the above work as fast as possible within a 3 minute interval and rest the remaining time. Once the 3 minutes is over you repeat for a total of 6 rounds. Choose a weight that you can do the three barbell movements unbroken for at least the the first two rounds.

Post Intervals to Comments. Compare scores HERE.

20 Comments

estrehle Sat 06.29.2019 at 8:08am

1:05/:03/:04/:03/:05/:11 65#
- estrehle Sat 06.29.2019 at 9:54am
  
  Oops and step ups
ashley Sat 06.29.2019 at 8:19am

1:00 / :56 / :55 / :53 / :53 / :53
Amanda W Sat 06.29.2019 at 8:23am

1:05/:00 65#
:59/1:01/:03/:08 75#
- Amanda W Sat 06.29.2019 at 8:32am
  
  So fun to see Manchester this morning!
Brett Sat 06.29.2019 at 8:31am

1:30/31/29/36/33/34 75#
Eric Sat 06.29.2019 at 8:43am

1:20/1:28/1:28/1:27/1:27/1:23 (85#, fs to bench)
adavass Sat 06.29.2019 at 8:50am

:23/:26/:31/:40/:40/:50 65#
Notes: jump rd 1-4, step 5-6; rounds 1-3 5/7/9, rounds 4-6 7/7/7 (grip)
Michele Sat 06.29.2019 at 9:02am

1:04/1:05/1:10/1:08/1:09/1:14 rx
Erica Sat 06.29.2019 at 9:14am

:56 / 1:01 / 1:08 / 1:17 / 1:22 / 1:25 85#
Dropped bar after fs last 2 rounds
Ben Sat 06.29.2019 at 9:43am

1:14 / :21 / :28 / :26 / :47 / :51 100# – lost it after round 4.
jason3366 Sat 06.29.2019 at 10:11am

0:46, 0:45, 0:54, 1:12, 1:24, DNF. Wheels came off. Great seeing everybody this morning!
- Rap Sat 06.29.2019 at 9:19pm
  
  Glad you came by Manch!!!
Ted Sat 06.29.2019 at 10:12am

1:40 70#, 20″ BJs, 5FS
1:40 65#, 20” BJs, 5 FS
1:49, 1:50, 1:51, 1:50 65#, 20” BJs, 7 FS to bench

9.24.2016 65#, 20″ BJs
Willis Sat 06.29.2019 at 11:32am

1:27 (155) / 1:32 (155) / 2:15. (Dropped to 135 mid round) / 1:33 (135) / 1:38 (135) / 2:30 (135) – (7 HC/round). This was a hard re-entry.
Rap Sat 06.29.2019 at 1:35pm

1:08 – 1:23 – 1:40 – 2:09 – 2:24 – 2:46 rx
Finally got through this sucker. What a mental WOD for me.
#SpeedyTurtle Sat 06.29.2019 at 3:20pm

1:21/1:25/1:30/?/1:35/1:33
Can’t remember time of round 4 but 1:35 was slowest.
Rounds 1-3 unbroken jerks/fantasy/hc
4-6 broke HC into 2
- #SpeedyTurtle Sat 06.29.2019 at 3:21pm
  
  #75
  - #SpeedyTurtle Sat 06.29.2019 at 3:22pm
    
    Front squats- stupid spell check
Mel Mon 07.01.2019 at 11:48am

:47/:46/:45/:47/:50/:46 85#