“The Smolder Part 1” c/o Rob Shaul

Warm Up:  20-15-10-5

Swing (35)
Goblet Squat (35)
Instep Stretch


(1) 4 Rounds for Time
       Run 200m
       3  Scotty Bobs/Renegad Rows (25# DBs)
      10  Box Jumps (24")

(2) 5 Rounds
       5  Standing Russian Twist (25# Plate)(10x total)
       5  Bird Dogs each side
       30/30 Side Bridge
       10 Toes-to-Sky
       Pigeon Stretch

Genie Happy Birthday Andrea M, aka "Genie"!

This is Genie's 3rd birthday celebration with us.

34 Responses to ““The Smolder Part 1” c/o Rob Shaul”

  1. dar

    Happy. Birthday Genie!!! Hope you have an awesome day.

  2. Babs

    Happy Birthday Genie!
    Hope it is extra special!!!!

  3. Easy Rider (aka Robert Hammond)

    HBD Genie!
    7:19 (40#)
    The Smold er

  4. SpeedyJ

    Happy Birthday Genie!! Enjoy your day!
    Great WOD..nice to do some direct core.

  5. Silverback

    C-Note, didn’t get a chance to see your post until today. That’s not the way I remember yesterday. As I recall, I only suggested 225# cuz you were already headed towards the bar with four 45# plates under your arms…
    And yes, since starting Big 24, my appetite has rivaled that of a sailor on shore leave.


    Happy Bithday Genie!
    7:06 RX
    Push up, row, push up, row…..
    Great working out with the 8:30 group

  7. Steve

    Wishing you a great Birthday, Andrea. Great form on the KB; cool sunglasses too!

  8. DirtyD

    Go Genie! HBD!
    Life is crazee. It was good to sneak in a nooner today.
    9:45 (15#db, jumped off some stacked plates)

  9. Gina

    Happy birthday Genie! Hope you have a great day.
    I sooo wish I could come today – there are way too many cool sounding moves. Probably not as fun as my imagination is making them into though.

  10. mario c

    mario c 9:13 scaled to 100 meter shuffles; DB 25#; 16″ step ups.

  11. Kelli

    9:33. I think (15# dumbbells). Great WOD today! Loved the stretching.
    I’ll be bringing SoZo for anyone to try on Friday 8:30/9:30. ( see previous day post @it )

  12. Ramrod

    Alot of work was done today. I like it.
    5:32 rx

  13. Green Lantern aka Playboy (fka bryan g.)

    6:51 rx

  14. Billdozer

    metcon- 5:48(RX) I tried to get Daniel, it was raining the entire time, so I had to slow down for safety, if anyone will believe that.
    Happy Birthday Genie!
    The smolder continues tomorrow at 5:15, this is where it gets fun boys and girls!

  15. Shelly

    Happy birthday Andrea!
    Billy just scared me…

  16. Shelly

    On second thought, he’s talking about The big24… I’m safe!

  17. G

    7:40 (20#) – Loved trying to play catch the rabbits with Logan, The Barbarian and JohnnyBaad during the 1st phase at 4pm today! Definitely a good change-up!
    It was fun working out with ZenJen, T-Rex and OMG for a change. Missed being with these CF hardcore chicks in the same workout. ZenJen, I’ll be a regular after the BIG24 =)
    @Shelly, haha! Have no fear. You did the BIG24 training session #3 today.
    My 830 peeps had to recite the Scotty Bob reps….haha! Fun times!
    1, 2, 3 …. THE SMOL DER!!!

  18. G

    Welcome to our visitor, Keeshia!
    It was good to see Sniper, Dr. Peter, KateO, Lorena, Maria, DirtyD, Leslie, Cano, HD, Morgan and Contra back in action!
    We missed you this morning Junior!
    Good luck on your race this weekend Craig!

  19. G

    @Fam, hang in there. Remember you took a week off last week. MetCons are easy to train back to with consistency, however they are also easy to de-train from if you skip.

  20. ZEN Jen (Jen M.)

    9:48 (15#,20″) girls at 4 kicked my butt!!! Actually all athletes at 4 did:)
    Nice working out with you too G! Thanks as always!
    Thanks everyone for the cheer!
    Thanks Coach D!

  21. T-REX

    9:04 (20#, 24″). Great working w/ 4pmers. I have been slacking so need to commit more time to ACF again