Tuesday, 8/19/2014

The WODs for the In-House Competition will be announced Friday at 8 p.m. No classes this Saturday, August 23. If you are a Nutrition Challenge participant plan on being measured Saturday morning between 8 a.m. and 9 a.m. If you are unable to make it at that time, Sunday 10 a.m. Good luck!

Warm Up:
200 meter run
20 Walking Lunge Steps
20 Windmills
20 Dislocates
20 Air Squats
10 Ring Rows
10 Wall Balls

Banded OH Distraction and/or rack stretch

3×5 Push Press (12 minute time cap)

AMRAP in 7 min:
30 Double Unders
15 Thrusters (115#/75#)

4×25 Russian Twists

100 Band Pull-Aparts

Post your results to the comment section.


  One thought on “Tuesday, 8/19/2014

  1. August 19, 2014 at 7:30 am

    PP- just worked up to 145#
    WOD: 3 Rx’d
    ** Major shout out to Erin for hitting this disgusting WOD as Rx’d. She’s a warrior amongst warriors. Honestly, she almost made me sweat from my eyeballs this morning! So proud of you, Erin. Your character is far stronger than your muscles could ever be.


    • Britney
      August 19, 2014 at 9:01 am

      Woo! Way to go guys!!


    • Catie
      August 19, 2014 at 9:07 am

      Isn’t she the greatest?? 🙂


      • August 19, 2014 at 9:13 am

        Must’ve been raised right! And definitely comes from good stock! 😉


    • Erin
      August 19, 2014 at 9:34 am

      Man. I checked this to see how well you did, Adam, and you almost made ME sweat from my eyeballs! You are so awesome! Thanks a billion. You got me through those last 5 reps. Thanks for pushing me today!

      Hope you jumped around and beat your chest after getting 3 rounds. That’s no joke. Way to go! I am crazy impressed.


      • August 19, 2014 at 11:46 am

        Great job! Post your awesomeness on the blog;)


  2. sburks1
    August 19, 2014 at 3:03 pm

    135#, 135#, 155#

    4rd @ 45#
    Did the bar today as to not aggravate the groin. Felt good and loosed me up. Calf felt good as well. Nice hot shower when i get home from work and more RICEing

    Freedom Twists: Completed with 26# KB…..think ill move up to the 35#er next time.
    Banded Pull Aparts done with the purple band.


  3. billy
    August 19, 2014 at 5:16 pm

    2+31 rxd


    • Billy
      August 19, 2014 at 5:33 pm

      Worked up to 115# PP


    • August 19, 2014 at 5:46 pm

      I have nothing but four letter words to describe thrusters. They haven’t even invented the words to describe heavy thrusters! Great work, Billy!


      • Billy
        August 19, 2014 at 6:58 pm

        They’re pretty awful bro I’m not gonna lie. You have been hard to catch on the whiteboard lately man it’s driving me crazy! Haha


      • August 19, 2014 at 7:41 pm

        No worries. Something with running will come up and you’ll embarras me!


  4. jbeloncik
    August 19, 2014 at 5:58 pm

    2+23 rx’d – 115 was heavier than it sounded! I did do the first round of DUs unbroken though! Major accomplishment for me!


    • August 19, 2014 at 6:06 pm

      You’re just off the charts awesome!! Straight crushing WODs!!


  5. August 19, 2014 at 6:25 pm

    135/135/155 push press
    WOD 2+33 RX

    Still not 100% back from vaca but good to get back in the swing of things.


  6. Sam
    August 19, 2014 at 8:08 pm

    PP: 95, 95, 105

    WOD (75#)

    Shoulder doing really well.

    CORE: completed. Twists with 12kg KB and 5lb plate between the feet


  7. August 19, 2014 at 8:20 pm

    1+40 rx


    • August 19, 2014 at 8:22 pm

      Hell yeah! Way to go after it, Amy!!!


  8. StaceyD
    August 19, 2014 at 9:46 pm

    PP 55#, 65#, 65#

    WOD – lowered reps so this newbie could manage the thrusters
    5 rounds of 30 single unders, 7 thrusters @ 35#

    Core done. 18#kb


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