Wednesday, June 20, 2012


1. Power Clean
     10 Rep Max (touch and go)
2. Overhead Squat
     15 Rep Max
3. Push Press
     20 Rep Max
NOTE: Racks allowed. 
3 x 25 GHD Sit Ups

21 thoughts on “Wednesday, June 20, 2012

  1. We still have 2 Peachtree Road Race #s to sell! When we registered, we thought we would be in town, but we are not. We’re offering to our CFRX family first. I’m posting to Facebook on Thursday morning if there aren’t any takers.


  2. PC 10 rep max, 115
    OHS 15 rep max, 85
    PP 20 rep max, 85

    Probably could have gotten 90 on the OHS. PC and PP were both maxed out at these weights.

  3. These lifts wiped me out!

    PC 10 rep max: 105
    OHS 15 rep max: 85 (did 95 and failed at 13 reps! So frustrating!)
    PP 20 rep max: 80 (probably could have gone heavier, but my arms were jelly by this point)

  4. 100 power cleans
    And the rest is a blur…. Great 830 class thanks for all the coaching and encouragement!!! Ouch my shoulders

    1. Indeed, this workout is much more difficult when you have a coach watching every single rep like you did today! I wish everyone had that opportunity. In fact this WOD would be great if people paired up and encouraged, pushed and counted each other’s reps!

      Amy, I am really enjoying watching you, coaching you, and working out with you. Not only are you strong and fast…it’s your attitude. You never quit. Now that’s really badass. GO AMY!

      1. Thank you for the support! We need to do this one again, it would be a good one to do as a bonus on a slow day or something? Thank you again;)

  5. Third day back and in utter pain. But this workout lifted my spirits. I think I like this more than Total.

    PC – 170
    OHS – 125 ( could probably have added a little more)
    PP – 115

  6. Terri thanks for that site to watch. I need to stop trying to control object and control where my body goes.
    Pat you set the bar high but thank you! 115pc 85 ohs
    85 pp

    1. Nice job with the heavy weights, Brittany (and Bryan and the rest of my men friends at noon today)!

      I wonder if I were to watch that little video before bedtime every night, would it seep in and translate to waking ability …?

      Couldn’t hurt to try …

  7. CFRX says goodbye and good luck to Corey who is heading back to his hometown, Boston, after graduating from Emory’s Candler School of Theology. He came in for his last WOD at 8:30am. It’s been a real pleasure getting to know you and coaching you. Stay in touch!

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