Saturday, 22 October 2016


Had a great time with friends at “Bring a Friend WOD”! 


Strength and Conditioning:

Complete as many reps as possible in 10:00 of:

12 Squat Cleans (95/63)

3 Burpee Pull-ups

9 Squat Cleans (115/73)

6 Burpee Pull-ups

6 Squat Cleans (135/93)

9 Burpee Pull-ups

3 Squat Cleans (165/103)

AMRAP with remaining time:

Squat Cleans (185/113)


For Score

WOD courtesy of Fittest in the OK IV

Compare to Friday, 22 January 2016


…Rest 8 minutes, then…


Complete as many reps as possible in 10:00 of:

20 Single Unders

10 Handstand Push-ups

20 Wall-Ball Shots (20/14) @ 9′

10 GHD Sit-ups

20 Double Unders

10 Paralette Pass-throughs


For score

Compare to Friday, 22 January 2016



Couch Stretch – 1:30/side

Overhead Distraction – 1:30/side

Olympic Wall Squat – 2:00



Post scores and experiences to comments


  1. Mr. Such says

    CWOD 1: 7 @ 185

    CWOD 2: 2 rounds*

    *we had to move our things out of the gym during the workout because of private basketball lessons. Apparently he was taking pictures without my consent so I would like his name and number please. He did not have my permission on St. Francis property to be taking photographs of people at the gym. I have no idea if there is such a thing but if it is I would like to have a little chit chat with the creepy old man.

  2. Muffin Man says

    CWOD 1: 16 @ 185# (3 reps better than last time)
    CWOD 2: 21 Reps shy of 2 rounds. Believe that was 159 reps.

  3. CourtnieMcKone says

    CWOD 1:
    Lacked 1 burpee plu and last 3 cleans. Push-up and squat for burpees, rx weight

    CWOD 2:
    2 rounds + 10 reps
    1 abmat and 1 towel on hspus, kne for ghds, up downs for paralette pass throughs

  4. I was there and I exercised with a bunch of trouble makers! Legs super tired from DL last night.

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