Small “Schmalls”

Two rounds of:
50 Burpees
40 Pull-ups (with Bands) (Ring Rows)
30 One-legged squats (Assisted) (60 Air Squats)
20 Kettlebell swings (53/35) (35/26) (26/18)
10 Handstand push-ups (Ab-Mat Under Head) (Feet on Box)

Post time to comments.

April “COOL” Board

***Make some goals for yourself for April

–  Curtis – 255# Front Squat
–  Kady – Muscle Up to Ring Handstand Push Up
–  Tara – 1st Pull Up!!!
–  Andrew – 1st Muscle Up!!!
–  Adam S. – 215# Clean
–  Brandie – 1st C2B Pull Up!
–  Sheila – 1st C2B Pull Up!
–  Tony – 260# Clean & Jerk
–  Claire – 105# Clean & Jerk
–  Emily – 1st Pull Up!!!
–  Kevin C. – 1st Pull Up!!!
–  J.P. – 515# Deadlift

This entry was posted in WOD. Bookmark the permalink.

4 Responses to 4/23/13

  1. Annette says:

    Small Schmalls (scaled to 2 abmats): 29:41. Thanks for going with me, Meg, I know I did better with someone to chase! Wish I could have kept up with you to get me through that second round of burpees … Yikes, those were slow and terrible. First crack at strict HSPU in a looonnnng time, I’ve been avoiding them :-(. There are on the goal board and aren’t going to get checked off without some, no LOTS of practice.

  2. Meghan says:

    Small Schmalls 26:12 with one ab mat on my HSPU.

    I was talking through the workout with everyone this morning, and as we usually do we mention movements we are not to sure on. My personal thoughts were that 50 burpees is brutal and how pistol squats and HSPU are a weakness. Then I got home and saw this on my Facebook news feed.


    It is a video of Schmall’s wife, and I was balling my eyes out by the end of it. She goes over each movement and why each one was special to her and her husband. Pistols were in the first CF workout they ever did together, and he did handstands at their wedding reception. This changed my perspective on the workout to say the least, and I was honored to do it this morning. If you have time watch the video.

    And thank you to U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg for your service and sacrifice.

Leave a Reply

Your email address will not be published. Required fields are marked *