2015 February 2 WOD

Posted: February 2, 2015 in Uncategorized

Today is the last day to get in on the current Progenex order. Sign up sheet is on the side board. We order about every 6 weeks.


100 Thrusters (75/55)
1000m Row


A. 5×2 Snatch Grip Push Press from behind the neck
B. 5×1 High Hang Power Snatch
C. 3×2 Overhead Squat
D. 2×10 Front Squat

  1. stefgatlin says:

    12:31 Rx
    Finished thrusters at 7:48

    Strength – worked light to get through it because we didn’t have much time left.
    SGPP – 55#
    HHPS – 55/55/60/60/60
    OHS – 55# did 6×2 of these instead of moving on to FS – finally starting to feel better about OHS

  2. Justin Harrison says:

    Metcon- 12:35 rx

    Snatch grip PP: 95/105/125/145/155
    HHPS: 95/105/115/125/115
    OHS: 125/145/155
    FS: 165/175
    15 min mobility post WOD

  3. Robert says:

    MetCon: 18:56 RX!

    Strength: Hang grip Push press 5×2


    Ran out of time.

  4. Tim C says:

    Metcon: 18:50 RX
    All other work w/ 75# except OHS w/45#

  5. jks says:

    23:44 65#

  6. Cayce Davis says:

    5 am WOD
    10 x 10 thrusters w/33# finished @11:37
    Ran 800m–freezing!
    Snatch grip PP w/53# 5×2
    HHPS w/33# 5×1
    OHS 3×2 33#
    FS 53# 2×10

  7. Rachael says:

    13:?? rx’d
    75 # for all of strength (no front squats)

  8. Brandy says:

    I’m struggling on tips…I’m not the cook in my family, so…

    How about DUs. I’ve got those.

    Double Unders, they sure make a difference in a workout if you have them or not. So how did I get mine? Practice…lots of practice. And not during a WOD or 5 minutes before a WOD. I had to work on them alot. And also…I made a promise to Jennie and myself that the next time a WOD came up with DUs…I would not sub my lovely tuck jumps that I had nailed down and didn’t want to give up. They were so easy to me and I really didn’t want to work on the DUs becasue I had decided I was never getting them. Well Jennie called alot of us out on that so I promised i would try next time. HAHA!! Jennie is mean. Next WOD…it was 200 DUs. I thought I was going to die. (of frustration) It took me way longer than it should!!! But you know what happened. I got a couple of strings of DUs during that WOD. I think a run of at least 6 in a row. This was all the encouragement that I needed to show me that I could do them. So I finished that WOD and then I practiced for weeks on them. Now…I can do them. I was out for 3 months and came back and still can do them. Now…I’m trying to build my endurance back so I can do more than 25 or 30 and then die but I’m working on it. Practice…and not during WODs.

    • Brandy says:

      15:39 @ 45#…I HATE THRUSTERS…that is all.

      65# for all strength work. Worked on hand position for FS. I was wore out by the end of this…ugh.

  9. Kate says:

    Here’s a recipe for you Mark 🙂


    This should be +4 as long as your watching the tomatoes/tomato sauce. I haven’t made this during the challenge but made it several times before and it’s delicious

    • Kate says:

      14:19 RX I somehow messed up the rower settings, lost a few seconds. Thanks for coming to my rescue, Tanya!

      Snatch Grip PP: 65/75/75/75/85
      HHPS: 85# across
      OHS: 65# across
      FS: 85# across
      Smoked by the end of all of this- took it light on the FS and OHS

    • MarkDGoff says:

      Looks good, enjoy your birthday

  10. MarkDGoff says:

    12:28 @ 65#

    a, 65#, 75#, 85#, 95# x 2
    b. 75# x 5
    c. 75# x 3
    d. 135# X 2

  11. Sara M. says:

    Tried another new recipe this weekend and it was DELICIOUS!! 🙂 Highly recommend it when looking for something different to create… Gonna save this recipe for special occasions in the future!

    ** Reminder: double check your ingredients for added sugar. Some mustard’s can have added sugar, depending on the type you buy. **

    Baked Paleo Onion Rings


    1 large red, sweet, or white onion, sliced to create rings
    1 large egg, beaten
    1/4 cup Annie’s Organic Yellow Mustard (I just used regular mustard – no added sugar, of course)
    1 tbs organic olive oil or coconut oil
    1 tsp apple cider vinegar
    2-3 dashes of Tabasco
    2 cups almond meal/flour
    2 tsp sea salt
    2 tsp white pepper
    2 tsp granulated garlic or garlic powder
    1/4-1/2 tsp cayenne pepper


    1. Preheat oven to 425 degrees
    2. Line a baking pan (or two) with aluminum foil
    3. In a large bowl or plate mix egg, mustard, olive or coconut oil, apple cider vinegar, and Tabasco, whisk until emulsified
    4. In a separate plate or bowl, mix almond meal/flour, sea salt, white pepper, garlic powder, cayenne pepper with a fork until well-incorporated
    5. Place onion slices (1 at a time or a handful) in the egg mixture, coating each onion well, then place onions in dry mixture and coat completely
    6. Place coated onion rings on aluminum foil-covered pan, leaving a little space in between each onion ring
    7. Place baking pan on top rack of oven and bake for 15-20 minutes, or until golden brown and onion is cooked through
    8. Enjoy!

    This makes quite a bit and is best served fresh out of the oven! 🙂

  12. 18:21
    40# thrusters (took FOREVER 13:10)
    Rowing: damper 5

    Skill work:
    40# PP
    40# HHPS
    22# OHS
    2×5 FS 60#

  13. Stephani Davis says:

    A. 5×2 Snatch Grip Push Press from behind the neck 33#
    B. 5×1 High Hang Power Snatch 33#
    C. 3×2 Overhead Squat 33#
    D. 1x 5 Front Squat 33#

  14. Patrick M says:

    100 thrusters 65lbs
    1000 row
    strength skill
    Sgpp 45
    hhps 65
    ohs 65
    fs 65

  15. Jesse G says:

    15 min mobility – hips and spine

    MetCon – 14:50
    75# thrusters (15×1 – 10×5 – 5×7; finished at 10:40)
    800m run

    SGPP: 75/95/95/105/105
    HHPS: 75/85/95/95/95
    OHS: 95 across
    FS: 95 across

  16. Elisabeth says:

    15:00 33# bar and rowed
    Snatch grip btn pp 22#
    HH PS 33#
    OHS 22# (awful I suck at them)
    FS 75# across

  17. Scott Guthrie says:

    8:14 with 65# and assault bike for 0.6 miles

  18. Boxx says:

    19:18 rx
    75# on all lifts

  19. Lucas Holland says:

    Metcon – 9:22 rx
    5×2 sgpp – 135/155/165/185/195
    5×1 hhps – 95/115/135/145/155/165pr!
    3×2 ohs – 135/155/165
    5×10 climbing fs – 135/155/165/185/205

  20. Bobby says:

    Pre WOD: FIRST STRICT ring muscle up!

    WOD: 9:47 RX

    2×10 FS: 165#

  21. Monte says:


    75# on lifts, no FS

  22. Bob says:

    Metcon – 15:09
    100 thrusters 55#
    1000m row

  23. Ashleigh says:

    WOD: 9:25; 15# DB thrusters

    strength: 2×10 front squats @ 105#

    post-WOD: planks and L-sits

  24. Marcia Jo says:

    Metcon: 17:47 Rx

    A. 55#
    B. 55#
    C. 55#
    D. 80#

  25. Melanie says:

    Metcon completed in 13:54
    100 Thrusters (33)
    1000m (.6 on bike)

    A. 5×2 Snatch Grip Push Press from behind the neck 33/43/53/63/63
    B. 5×1 High Hang Power Snatch 53
    C. 3×2 Overhead Squat 33

  26. Sara M. says:

    Metcon – scaled
    100 dumbbell thrusters (5# L/12# R)
    .6 miles on airdyne


    ** Scaled due to pec – used dumbbells and did front squat/strict push press movements. First time in months to do some upper body stuff…hence the reason I went light in weight. Felt good! Hopefully my pec stays feeling good when I wake up tomorrow!🙏 Slowly making progress…**

    2×10 Front squats (65#)

    Post WOD
    Pec PT mobility (bands, weighted, foam roller)

  27. Tanya says:

    Did Sat metcon, posted there

    A. 73/83/93/103/113-jerk, f/108
    B. Several at 55# in the classes I coached but none in my session
    C. 93/103/113
    D. 113/113

    15 min mobility tonight @ home. My favorite/most helpful things from yoga-focusing on opening hips & shoulders.
    My tip of the day, especially for you that are masters age like me, but really everybody: Bring yourself to yoga on Sat. It will change your life. Lots of it you can learn & do at home throughout the week.

  28. Brett Christensen says:

    12:48 Rxd
    Metcon only slow and steady. Good to be back.

  29. Bill B says:

    Metcon: 18.56 65#

    A. 65#
    B. 65#
    C. 33#
    D. 80#

  30. Matt Z. says:

    SGPP to 245, 255 x 1, F2
    HHS to 185
    OHS to 225
    FS 205, 225

  31. Jess says:

    Metcon: 13:40 45#

    SGPP: 33#-65#
    HHS: 65#
    OHS: 85#x1 95#x2
    FS: 95#

  32. Barbara B says:

    75 Thrusters w/12# DB
    1000m Row
    worked on skill

  33. Heather M says:

    100 Thrusters #33
    1000 Row

    5×2 snatches grip #55
    5×1 high hang #33
    3×2 OHS #33
    2×10 front squat #35, #45

  34. Megan says:

    12:46 rxd finished thrusters at 7:31 with several water/breathing breaks coming off a cold

  35. Kim says:

    33# thrusters/air rower(boo)
    Should have done 45# but knew air rower would take longer than Cadillac rower (@cfj) and copped out on weight. BAD decision.
    No strength today

  36. MaryLawson Day says:

    Also has great strawberries at 1.99 per #
    Did this wod the following Monday
    5 rds + 7

  37. Gerrell says:

    16:50 45#

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