Monday Nov 06, 2017
  • Classes
    • 6am
    • 7am
    • 12pm
    • 4pm
    • 5pm
    • 6pm
    • 7pm
    • 8pm

PRs for Days!

Competition Class




A) 3 x 3 Hang Muscle Clean + 3 Press From Split

B) Clean & Jerk 2/60%, 2/65, 2/70, 2/75, 2/80, 1/85, 1/90

C) 3 x 3 Pendlay Row (heavy)


3 Rounds
5 Ring Swings (hold something in feet)
4 Banded Transitions
(2 false grip, 2 non-false grip)
3 Jumping MU (w/ false grip)
+ kipping Ring Dip

5 Sets
1 Strict MU + 3 Strict Dips + 2 Strict False Grip C2R Pull-ups
Rest 1-2min between sets

For Time:
5, 4, 3, 2, 1, 4, 3, 2, 1, 3, 2, 1, 2, 1, 1 Kipping MU
*if easy, add vest
*if too diff, use spotter, start with lower reps. ex. 3, 2, 1, 2, 1, 1, 1, 1, 1


3 Rounds for Quality
20s GHD Hollow Swimmers
(pvc in back rack, body parallel to floor)
5 SLOW GHD Back Extensions
10 Banded Pallof Press


2:1 then 1:1

2min Pull-ups (RX+Bar Muscle Ups)

Rest 1min

2min Squat Cleans 135/95 (Rx+185/125)

Rest 1min

2min Row (cals)

Rest 1min

2min STOH 95/65 (Rx+135/95)

Rest 1min

Repeat with 1min work, 1min rest

Coaches Notes

Hey Team,

Guess who PR'd their front squat by 50 lbs!!?!?!?!?!

Ryan Ruzycki! (Ryan, we have a special PR prize for you at the box. Grab it next time you are in)

Two other HUGE PRs worth mentioning:

Tracy Sych PR'd her front squat by 40lbs!
Nelson Yarmoloy PR'd his front squat by 30lbs!

Here are the rest of the PRs:


Here's what we did:

PR Challenge WOD

Rx Champs:

1st: Adam Hunt
2nd: Nikki Smit
T3rd: Kim Magalhaes & Rachel Eddy

S1 Champs:

T1st: Nelson Yarmoloy & Tracy Sych

S2 Champ:

Diane Sarro

CFCB Ethos Award:

James Eddy

A special thank you goes out to Peter Sarro who couldn't participate because he's been sick but showed up and judged ALL morning. I would also like to thank Coach Terry, Coach Fitz & Amanda for helping Christi and I set up the box late Friday night for Saturday's fun! Lastly, thank you to everyone who participated, you're awesome & I'm sure you learned a little something about yourself on Saturday ;)

Some more photos of the event:

PR SnacksPR Challenge groupPR ChallPaul and PeterNelson Y2

More photos: PR Challenge Album (facebook)


– Eric Barber