The workouts at our gym always include warm up, strength, conditioning, and mobility. The details are customized by a coach based on your fitness level. Thursday's conditioning work includes snatch, sandbag squats, and lunges.
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Great job!
Look at ya go
And is only temporary with the right drugs )
I remember when I used to be able to do that much.
Okay,I lived to die another day! Well, it's not that bad.
WOD, - 5 rounds of 5 RR, 10 wall ball with 4 lb ball, and 75 single skips- 11 minutes 38 seconds, so I have a "bit" of room for improvement!
wu x 2

daily squats 70, 80 90, 100

power clean to 65 x 3. They still suck. Thanks for helping, Jane.

WOD AMRAP in 8 minutes of
4 snatch (20, on box)
20 lunges

5 rounds plus 4. Snatches actually felt a bit better. Happy V-day to all!

5R Deadlifts to 295

AMRAP 8 mins
4 Snatch (65)
20 lunges

4 + 2 - first time on the bar in two months in a WOD, everything held together so can't complain.
Deadlifts to 155...getting heavy
AMRAP in 8 min of:
4 snatch (40#)
20 lunges
5 rounds
Happy Love Day everyone!

Deadlifts to 200:

Yippee! I wanted to celebrate the big two-oh-oh with a cinnamon roll for breakfast, but I talked myself down off that ledge and had an egg and ham sandwich instead.

No WOD: skiing tonight. Great job on the snatches, squats and lunges, ladies. That WOD looked brutal and you toughed through it.
I will be making an order with Rogue Canada this Friday if anyone from the gym is interested in splitting the shipping charges. Please email me your items by 1pm on Friday February 15th at
Warm up/Stretch

Cleans to 125 x 5 ... told they are starting to look better....felt good.

AMRAP in 8 min
4 Snatch (80)
20 Lunges

4 Rounds + 20 ... 4 lunges shy of 5 Rounds... I tried but my legs were burning too much to get those 4 in quick enough..
Rest Day ... 11AM: press 215x1, squat 455x1.
WPx2, 60 soild tempo ring rows finally :), 2x1min mobility squat, AMRAP in 8 min 8 jumping squats with sandbags and 20 lunges= 5+4
Warm up
Snatch 130x1x3 PR but messy so redo tmr. 110x2x2.
Clean and Jerk 154x1x3, 135x2x2.
Squat 240x2 PR for reps- felt good.

Off for a short walk outside..
Have a good day!!
230 x 3
275 x 3
310 x 3
360 x 3
390 x 3
415 x 3 (PR reps)

WOD: 8 min AMRAP 4 snatch (135)/20 lunges

5 + 2

Legs are rubber

Front Squats 165# x 5

AMRAP in 8 minutes of:
4 snatches (85#)
20 lunges

4 rounds plus 23
Hot Tub/Stretch. Warm Up. EMOM for 12 minutes: Power Snatch 96 + Clean & Jerk 136. Squat 230x2.

Today went far better than I thought it would. I love it when that happens. Just more proof that your coaches (and/or husband) often know what you are capable of moreso than what you give yourself credit for. ;) Thanks fartface!
There were a million of you looking for wrist wraps, so if you still want them, take Natasha up on her offer. ;)

EMOM in 15 of
Snatches 115#

Cleans x 3 to 95
Amrap in 8
4 snatches
20 squats
5 + 4
Nice work everyone and Happy Valentines day!
Press to 58 X 5
AMRAP 8 min
4 Snatches (20#)
20 lunges
4 rds + 22
good work 6 ers
Sumo DL to 285x5 *PR*

The last time I attempted this weight (several months ago) it didn't leave the ground. Felt really good today and I know I can do more. Yeehaw!

Nice working with you Ross and Alex.
Congrats on the big 200 deadlift Becky! Wow!