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The W.O.D.

Wednesday, March 17, 2010


Kelli L. and the rest of the the 6pm crew on the pull up bar

Workout of the Day

Taken from the Oregon/ Idaho sectional:

5 rounds for time (15 min cap):
1 15’ Rope Climb – 15 foot ascent
7 Thrusters (135/95lbs)

(If you cannot climb a rope, the scale today will be 5 ring pull ups)

Results (and commentary!) [2]

Tuesday, March 16, 2010


We got to use our adjustable wall ball targets to their best advantage during last weeks Wall Ball/Deadlift WOD.

Workout of the Day

10-9-8-7-6-5-4-3-2-1 reps for time of:

Pull Ups
Push Press (75/ 55)
Sit Ups
Dumbell Hang Power Cleans
Squats

Results (and commentary!) [5]

Monday, March 15, 2010


Gina makes the most amazing faces while she exercises but for once we caught her in an entirely picturesque moment of concentration

Workout of the Day

Snatch:
3-2-1-1-1

Rest 5 minutes

10-20-30 reps for time of:
Ground to overhead any way (95/ 65)
Box Jumps
Back Extensions

Here we go! The Sectional WODs for this weekend have been announced…

Results (and commentary!) [7]

Friday, March 12, 2010


John P. determined to finish that last sit up.

Workout of the Day

From the South Central Sectional:

Complete the following for time:

Run 250m
25 Snatches (75/45lbs)
25 Kettlebell Swings (55/35lbs)
25 Overhead Squats (75/45lbs)
25 Box Jumps (20”/16”)
25 Sumo Deadlift High Pulls (75/45lbs)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45lbs)
Run 250m

Results (and commentary!) [9]

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