January 18

Congratulations to Matt Westberry had his first born this afternoon!! Landry Matthew Westberry, 9lbs 12oz! Congratulations Westberry’s!!! 😀 We cant wait to meet him :)

Efficiency Tips for Knees To Elbows/Toes To Bar

RX:  Power Snatch + Hang Snatch + Overhead Squat 5×2 @ 90%. Then 5 rounds for time of 10 Toes To Bar, 10 Power Snatches (30/40), 10 Wallballs (14/20#). Time Cap 12min

Gold:  Power Snatch + Hang Snatch + Overhead Squat 5×2. Then SAME as RX. Time Cap 12min

Silver:  5×20 seconds Overhead Squat hold. Then 5 rounds for time of 10 Knees To Elbows, 10 Overhead Squats (bar), 10 Wallballs (10/14#). Time Cap 12min

Endurance:  Pro Agility x5, Bounds 3x20yds, 3×3 Max Height Box Jumps

Competitor:  RX , Endurance, Ring Complex x4. Without coming off the rings do 1 muscle up, 1 skin the cat, 1 skin the cat into muscle up, 1 ring pull up, 1 x5 sec iron cross hold. Be sure to get a partner spot.


  • Snatch: 50-60K

    WOD: 9:59 Rx that was tougher than i thought it was going to be.

  • PC+HC+OHS: 5×2@ 40(2), 45(3)

    WOD: Rx (scaled to 30k for PC) – 10:55

    Post WOD: 3×30 Hollow Rocks

    3×8 Lunges

  • PC+HC+OHS:19.6(3)-21.8(2)
    WOD: 10:31 had to go to just the 15k bar. This was way tougher than I thought it was going to be too.

    Post WOD: 3×30 Hollow Rocks (mine were more like 9×10)

    BWC: done for the week

  • Pc HC OHS-2 rounds w just the bar 3 rounds at 25k. Shoulder stuff:(

    WOD – TTB and 25k. 4 rounds. Not my finest day at CF.
    post WOD done.

  • Squat 1 x 5 @ 85
    Pull-Ups: 7/6/5/4/4
    kept everything based on IceBreaker tomorrow
    PC + HC + OHS: 35 (5) Roughly 60% and form needs to get better
    WOD: Modified 2 Rd @ 10 Reps TKE, OHS 30K & WB Plus 1 Rd @ 5 Reps 3:59
    Post WOD: 2X30 (not all 30 at once)

  • 1 Arm Barbell Snatch- 5×2 @ 10k

    – 10 GHD Situps
    – 10 1 Arm Dumbbell Snatch
    – 10 1 Arm Thruster 10k (2), Weighted PVC (3)

    Post WOD- 3×30 hollow rocks
    3×3 Max Height Box Jumps

  • Looking back to the snatch lifts I did on Jan 4th I see I was at 14.4 and 16.6, today I only did 12.2 and 14.4. The addition of the OHS made the difference, as that is a weak point for me.

    Silver WOD at 10:48, with much work needed on K2E. I did however, actually hang from the bar the whole time, rather than having a plate under me. Little victory!

    3 x 10 hollow rocks, would like to get better at them.

    Happy weekend, everyone!

  • Snatch: 65,65,70,70,755

    WOD: 9:30 Rx Last two rounds were rough!

    Hollow rocks and max box jumps done.

  • PS+HS+OHS 5×2@32(2) 34(3)

    WOD: DNF got through 3rds+TTB+2PS. I can’t string my TTB together got to figure that out!

    3×30 hollow rocks done

  • Snatch stuff @ 20k.
    WOD: 10:03, TTB,15k and 14# Wall Balls, feeling more comfortable with snatch.

  • Snatch complex ended at 75k, I had some misses
    Wod 9:01 rx
    post wod done

    Wheres all the post ? what happened ?

  • Was in Ankeny.
    5×5 dead lifts @ 92kg
    WoD: 9 min amrap
    6 shoulders to overhead (50k)
    12 GHD
    24 double unders
    RXd 6 rds + 18

    Sorry for the late post Ro

  • snatch 20K overhead squats are a killer for me but getting better. Finished the WOD just at or just a bit over the time limit. Completed the hollow rocks. May not be there at 8:00 a.m. – depends on when we leave to go to Minnesota to visit the eldest daughter.

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