Monday, October 4, 2010

Posted by on Oct 3, 2010 in WOD | 9 comments

First of the month. Time to square up.

We are offering morning sessions Tuesdays, Thursday, and Fridays. 6am. Need to contact us to give notice prior to coming in.

As well, the Nutrition Crew will need to meet this week. We propose Tuesday either 4pm or 5pm…short meeting.

Mobility Work

For those who are participants in the Nutrition Challenge, we will do the first of the baseline testing before the WOD.

Max Push Ups – Hands leave contact with floor, chest to deck. Once you stop that’s it.


5 Rounds for time of:
10 Clean and Jerks (135, 95)
5 Muscle ups (Sub 10 MU progressions if you don’t have them yet)

Post time to comments


  1. Well, my cold that’s been lingering finally set in full force so I am out for a few days. Thanks Ben!! 😉 j/k

    Looking forward to setting up these benchmarks prior to the challenge….this is going to be fun!

  2. Not sure where everyone is….but empty gym at noon.
    That’s a first

  3. I found out I irritated the bursae under my right knee, I’ll be there tomorrow, very limited but there.

  4. hmmmmm some signs of overtraining maybe 🙂
    We’re too old to train 2 or 3 times at day at that intensity…. just sayin’

  5. I’ll be tomorrow 🙂 PUMPED

  6. 20:36 as rx’d. Muscleups got a little wonky toward the end but I managed to get them all in. Great job to the entire evening crew, that was an awesome turnout and people did an awesome job!

  7. Strength&form:
    deadlift 5@175, 5@160
    press 5@65, 5@60

    Max push ups 17 🙁

    Wod: 24:32 @ 105 c&j, muscle up progression from knees and jumping into dips.

  8. sick yesterday….

  9. Max pushups 27 on knees

    WOD: 25:00 @ 45lb clean & jerk and MU progressions

    Can’t wait to be able to do a full muscle up!!