Both Ends Of The Spectrum

Rob Dominating The Keg
Rob Dominating The Keg

Single Leg Work

6 minute AMRAP
6 toes to bar
6 Alternating pistols

WOD 2 – (10 min cap)
One time through
20 Power Snatches (115,80)
30 Burpees
800m Sprint

Level 2 (95,65)
Level 1 (65,45)


  • Ryan Gould

    08/29/2013 @ 1:03 pm

    WOD 1: 5 + 5 assistols
    WOD 2: 11:07 L2 (95#)

    snatches were challenging

  • papa schurk

    08/29/2013 @ 2:01 am

    ok i might have the tighest right hip on the planet
    wod 1: 4+4 pole assisted pistols
    wod 2: 13:32 @ 95# freaking run took almost as long as the snatches and FML burpees. have i mentioned how much i love running??

  • Nick D'Ascensao

    08/29/2013 @ 1:37 am

    WOD 1: 5 + 2 box
    WOD 2: 8:45 L2

  • Kendra

    08/29/2013 @ 12:58 am

    7+3 with box for pistols
    8:30, 55#

  • Jenna Lamy

    08/29/2013 @ 12:57 am

    WOD 1: 7 + 8 box pistols
    WOD 2: 9:24 55#

    Snatches are my goat.

    • JBo

      08/29/2013 @ 1:46 am

      Me too, Jenna. Me too!

  • jason barrow

    08/29/2013 @ 12:41 am

    Tonight was exactly what I needed after the recent HSPU and Wall Climb wods, had a ton of fun.

    WOD1: 6 Rx
    WOD2: 10:42 Rx

  • JBo

    08/28/2013 @ 10:59 pm

    WOD 1: 5 rounds Rx – Amazing what a bit of determination and focus can do. Never before have I been able to do unassisted pistols but it all just came together today. Well maybe 1/4 of them wouldn’t have passed muster in a competition, but I was psyched! Or maybe it’s not me, but just the oly shoes that made all the difference LOL.
    WOD 2: 9:08 at 80lbs for snatches. Burpees and run were smooth as silk. Snatches continue to get the best of me every time.

  • Jason

    08/28/2013 @ 5:56 pm

    What a dream come true…. anyone pictured “dominating a keg” has to know they have arrived.
    WOD 1: 8+8 (Rx…first non-assistals in a WOD)

    WOD 2: 8:33 Rx
    Happy birthday Berretta!

    Welcome back Dave!

  • nicole dholakia

    08/28/2013 @ 5:42 pm

    Happy Birthday Berretta!!!!!

  • nicole dholakia

    08/28/2013 @ 5:42 pm

    WOD 1: 6+6, knees to armpits/AP
    WOD 2: 10:43, 70 lbs
    On another note, at the 12 today it was yet another I-talian miracle with Coach DeDonno…I finally have TTB!! Banged out a legit few, albeit one at a time but that’s not the point;) It must be all those mystical and magical tank-tops he wears.

  • Mike Quigley

    08/28/2013 @ 5:07 pm

    Happy Birthday Berretta!

  • Chris Wilson

    08/28/2013 @ 12:16 pm

    1: 5 + 2 (box); 2: 8:37 Rx

  • Marc Piccuirro

    08/28/2013 @ 11:42 am

    Happy birthday to the man who is the unintentional godfather of HTK. Legend has it that beretta once said in conversation that the “530 class is hard to kill”, a former CFSer, Duff, grabed a hold of this and I’ve followed suit.

    9+7 balance felt a bit off today on those pistols
    7:26 I’m with Quiggy on this one, is there a such thing as a 800m sprint?


    • jason barrow

      08/28/2013 @ 12:55 pm

      I’ve been wondering what the origin story of 530HTK was. Should have just assumed if it’s something that stuck then it was a Retta creation.

  • Patrick V

    08/28/2013 @ 11:29 am

    Berretta snuck through 5:30 without anyone knowing, but everybody please give Berretta a Birthday shout out today!

  • Mike Quigley

    08/28/2013 @ 11:28 am

    WOD1 – 7+1 RX…snuck in that last TTB.
    WOD2 – 8:10 RX. 800m sprint, or 800m “sprint” ?

  • jason barrow

    08/28/2013 @ 2:56 am

    Any guys and gals interested in FANTASY FOOTBALL? I run a pretty serious dynasty league that some CFS members take part in but thought it would be fun to do a redraft league this year for Southie members only. Didn’t think it would happen but I’ve had so many football convos the last few days at the gym that I wanted to give it a try.

    Site: Yahoo
    Teams: 12
    Draft: Live Online Draft Wed Sept 4th at 8:45PM (The night before the first regular season game)
    Lineups: QB RB RB WR WR TE Flex PK DEF/ST
    Scoring: Point per reception
    Waivers: Blind Bidding (The only truly fair method.)
    Trade Approval: Commissioner (All trades that aren’t obvious acts of collusion get approved, owner voting just leads to jealous owners voting against trades they wish they were involved in.)

    PRIZES: I’ll provide some prizes that the winners will be psyched about.
    Buy-In: FREE!!!
    The Catch: ACTIVE OWNERS ONLY. I don’t care if you play in 10 leagues a year or have no experience at all. All I ask is that stay involved if you join, no auto-drafting and I don’t want to see any ghost teams halfway through the season.
    Perk: Getting to talk smack to me for 4 months straight.

    If this sounds like something you’d be into, shoot me an e-mail at barrow[AT!] to join.

Comments are closed.