Friday, February 10th



21, 15 and 9 reps for time of
Deadlift, 225/155
Handstand Pushup

Compare to 9/14/17. Post time to Comments.


10 Minute EMOM
Even: 5-10Β Ring Dips
Odd: 40 second hollow hold


  1. 8:11 @ #155 and push/u
    ring hold + scaled hollow

  2. Diane:

    8:56 rx’d (PR of 34 seconds)
    Deads felt amazing at 21, rough at 15, and fucking miserable at 9.
    HSPU felt great.


    7 strict ring dips
    Superman hold (I am incapable of doing anything ab related for a few days)

  3. I just want to give a huge shout out to Jason Gordon. This morning we were running late to work and still trying to dig our car out. Along comes Jason with his shovel and he was happy to help. Just another reason why I love our community. Thank you Jason!

  4. 5 rounds NFT, easing back into it
    10 deadlifts, 165
    20 hspu

  5. Diane:
    8:07 rx (pr)

    kipping ring dip work
    6-3 | 6 | 7 | 7 | 7
    hollow holds – moved to arms by sides in round 3

  6. 7:48 knee push ups & handstand holds

  7. 10 minute EMOM
    Odd: Max push-ups (51*/22/21/20/19)
    Even: Max L-sit (22/13/13/11/10)

    Bonus L-sits as a cash-out because they were not up to standard after doing push-ups.

  8. Scaled Diane 225# 21-15-9 deadlifts in 11-10, 5-5-5, 9 : 9-7-5 HPU in 1 or 2 at a time 13:26

    Cash Out EMOM 5 dips x 5 & 40 sec hollow holds x 5

  9. Deadlift: 135
    Handstand Pushup using a box


  10. Yes, Rx I said. So pumped, Katie has watched me struggle on HSPU, she has witnessed my improvements from 10lb plate, to Abmat and NOW RX. My biggest cheer leader at our 10am class Fridays

    EROC Rx HSPU can you believe it.

    Diane 10:27Rx WEPA!!!! Never done Diane before.

    Sorry coach Johanna got YA!

    Cash out:
    Ring dips: 9, 10, 10, 10, 10
    Hallow Holds: 5×40 sec made it to all 5rds. Today is a great day!

  11. 3 rounds:
    20 Lsit pullups
    75 air squats
    – 14:10ish (clock malfunction)

    Its cold as a mofo out. Lots of shoveling today. Anybody remember the “virtual shoveling” WOD way back when on .com??

  12. PlayGurlPattyG says:

    Diane 9:43 (155/ Push Ups / handstand hold)

  13. El Capitan says:

    Deadlift 3s
    335, 365, 385, 405
    T & G power snatch doubles
    135, 145, 155, 160, 165, 170

    Metcon competition wod
    For time
    20 cal row
    20 power snatch @125
    20 cal row
    3:41 rx

    10 min emom
    Odd 10 C2B
    Even 10 strict hspu

  14. Diane: 7:52 Rx
    because JoJo called me out =P

    ring dips, practicing cycling: 5-4-3-3-4
    hollow holds were scaled pretty much immediately

    • For real… man I thought I had you!!!
      You and Alice πŸ’ͺ🏽πŸ’ͺ🏽πŸ’ͺ🏽 and fast!!!
      Awesome, but don’t you worry I’m gunning for you!
      Bring it!!!

  15. 3:50 rx
    pr (πŸ‡΅πŸ‡·) get it?
    5:44 last time

  16. 6:18 @155# and graduated to box, piked push-ups. Focused on pushing head thru at the end of each rep. Baby steps.

    Dips (slowly comin along with these!)

    Hollow holds were comical. Struggle to keep my lower back down is real. IMTOOLONG

  17. Diane 5:08
    Rx on DL’s @ 155.
    I don’t have HSPU’s yet, so pike push-ups on the box. Unbroken on push-ups.
    DL’s were 21, 8 & 7, 5 & 4 with form. πŸ˜†

    **Moving to HSPU’s or something closer next time.

  18. David Perlow says:

    8:10 – 165 Dead lift. Handstand pushups from box.

    Did 1 ring dip per set then hold at bottom.

  19. Melissa TruHero says:

    Wish I was as strong as Johanna!!

    Hspu always a goat for me but last time I did this with with regular push-ups and the time before that I just did handstand holds

    “Diane” 6:19 @ 155# and feet on box pike push-ups

    Cash out: started out with 5 strict ring dips and tx hollow hold but then practiced kipping technique and scaled hollows to one leg after a few seconds.

  20. diane w/ negative push ups from 20″ box onto wooden parallettes
    5:09 @155#

    cash out – 5/5/5/4/3 and hollows fell apart

  21. Michele Adler says:

    Diane 9:01 DL 123#/knee push-ups/handstand hold
    Y’all who Rx’ed it in crazy times are beasts. πŸ’ͺπŸ»πŸ™ŒπŸ»
    Cash out: ring hold? Not sure if that’s what it’s called.
    Hollow holds were scaled pretty quickly.

  22. Diane 8:13 113# pushups

  23. 7:43
    HSPU-1abmat -modified rounds- 9-7-5. Did first 5 strict , then kipped the rest. On the last round, had to bring in a second abmat for the last 3. When the shoulders go, they go but definite improvement moving to the single abmat.

  24. Open Gym on Saturday

    21 – 15 – 9
    Deadlifts @ 155#
    Knee Push Ups

    10m EMOM
    Odd: Accumulate 30 seconds static hold on GHDs
    Even: 8 GHD Sit Ups

  25. Gracie Lyman says:


    DL: forgot
    HSP: lmao (i did push ups on the ground and then attempted to do handstand holds for comedic relief)
    RD: Negatives