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General Fitness 11.24.14


General Fitness 11.24.14

Thanksgiving Week Schedule:

Monday – Normal classes
Tuesday – Normal classes
Wednesday – Normal classes
Thursday – Closed
Friday – 10am,11am
Saturday – Normal classes

Also please save the date. December 20th we will be having our Christmas Party. More info to come.

Prep Work
3 Rds
5 Snatch Grip Dead Lifts
5 Power Snatch

Every 90 Seconds for  10 Sets
1 Snatch Pull+Full Snatch


150 Wall ball shots for time

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

Cool Down
Post results

29 Responses

  1. Irina

    Worked up to 65 then dropped back to 55 my footwork is still
    Off. Squats feel good do.

    39 sec PR on Karen at 6:58
    14lb ball up to 9ft
    Broke it up in 10s until 130 then 7,7, 6.

  2. Trish

    Snatch- used 35lbs for first half then 45lbs for the last half.
    Karen-is evil!!
    11:23 PR!!!!
    Last Karen time was 14:30!
    Yay! I can’t walk now. 🙂

  3. Jonathan

    Prep Work
    Started with PVC twice, then empty barbell, then complex below with 65lbs.
    Never really like pulls, started at 95, made every one until missed the snatch at 185, got 195. Wasn’t able to get back to the 205 from last week, definitely didn’t feel too on point for this one.

    LVL One – ish
    6:33, 20lb ball, first set a big 40, once I got to 50 it was all 10s. wasn’t paying a ttentions during explanation was sat around then grabbed jump rope, was able to hit 30 double unders for longest set. They are going better, however ran out of time. The whole work thing.

  4. Moonie

    Oly: 40lbs Still working on form, probably always will.
    “Karen” 10:29
    I used 12lb ball Sets of 10 most of them. Some sets only made to 6 or 7

  5. Heather

    Worked up to a 100 pound snatch. I need to work on locking out and quickness to get under the bar.

    14# – 9:36
    15/10 then the rest at 5’s until my last 20 I did 3 to 5 at a time.

    Sweated my butt off but really enjoyed today’s workout.

  6. Jim

    I’m only posting because you guys want us to. I did cleans with jerks today for the complex. 1 power clean followed with a squat clean and a split jerk . Got up to 165#.
    Karen pretty much sucked, I only got to 140 before 12:00 cap, needed another 30 seconds or so. I’m not sure if I could have done it faster or not? 20# ball 10 ft target

  7. Cash

    Worked up to 55lbs on DB snatch with just right arm .. Heavy and hard, working on form!
    Decided to do 150 65lb back squats while everyone eise was wall balling it ! (50/25/25/10’s ) pacing myself with Judith doing wall balls next to me 🙂
    Finished 90 DU’s
    13 ring pulls in 12 min time cap

  8. Mandi

    Worked up to 65# on the snatch. Still need to work on making it one fluid movement. For the WOD I used a 14# wb and hit the 9 foot mark. Broke them up into rounds of 10 but last couple rounds were broken up into 5s. Finished in 9:04

  9. Will Bradford

    Prep work:
    Used 45lb bar I’m getting a better feel for the pills and where the bar should come off of my hips

    Oly set:
    Started with my weight from last Monday 95lbs, went up to 115, 120, 125, 135 x2, 145 x3, 155 for a PR. I’m so happy for those Oly classes even though I only made it to the first 2 it has helped tremendously I don’t feel the tightness in my back like I have before it’s more my shoulder and traps.

    “Karen” (I hate you!!!)
    Used a 20lb ball for this did first bunch 25, then broke it up into 10’s and 5’s for a time of 10:24 which I was really happy with was shooting for under -0 and just ran out of gas the last 50

  10. Vanessa Esquivel

    Oly – 1 snatch pull + 1 full snatch

    15, 25, 35, 40, 45, 50, 50, 50, 55, 55

    Snatch has been feeling better, but I still have some work to do.

    The last time I did “Karen” I broke the 14# wall balls into 5s and my time was 12:16.

    Today I completed “Karen” w/ 14# wall ball, broken up into 10s up to about 80 reps then 10s & 5s to finish at 9:32.

  11. Juana Castaneda

    Worrked up to 35 on the snatch complex.
    12 lb ball 11:45
    Great workout … I hate haven asthma i run of oxygen to fast!!

  12. Sammal

    Stayed at 55 for half
    The reps and 65 for the other half of the reps for Oly. Feel like I’m regressing on my form. Super frustrating. Shoulder was feeling a little wobbly tonight too.

    Karen with a 14# wall ball, 8:30 on the dot. 3 seconds slower than my last time.
    Did 25, 15, then finished with 10s for the rest. Re-did a few reps tho for either not breaking parallel or not hitting the wall. Overall not please with my performance tonight but, tomorrow is a new day 🙂

  13. Clint

    95, 105, 115, 125, 135, 140, 145, 150, 155(fail), 155
    Felt sloppy and soft in the catch.

    Level 2:
    212 reps.
    My least favorite workout of all time.

  14. Prep work:

    Used pvc for all the sets, was really tight.

    Complex started at 95,115,135,155,175,190,205,215,225 failed but it felt good, jumped up to 235 for a new pr… so close just couldn’t hold it in the hole…. aaaahhh i felt really confident today with this. Everything was feeling good despite being a little sick

    WOD LVL 2 got 5 muscle ups which is a PR by 2 reps, not where i need to be, but ill take the progress.


  15. Today was way better then saturday, actually hitting the right positions but just not able to seal the deal at 220 and 225.

    LVL 2 Wall balls DU’s and MU’s
    got 17Muscle ups in. My best is either 20 or 21. Considering we snatched 5 min before i was happy with that

  16. Susana

    Worked up to 100 pound snatch! Felt easy!! My 1 max rep is 105!

    Did level 2:
    Karen: 8:53
    Finished 65 DU!!! Whoot whoot! Was able to string them together tonight!!!

  17. Teressa

    Snatch pull + full snatch:
    Worked up to 70lbs after the first couple rounds and then stayed there for the rest. Feeling so much better about these!!

    Karen was not as bad as I was expecting, but she is definitely not my friend.

    Finished 150 wall balls in 8:50. Did 20 and then sets of 10 to the end.

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