Monday, July 18, 2011

Posted by on Jul 17, 2011 in WOD | 8 comments

Hope everyone had a great weekend!

15 mins – Warm Up

:15 – :30 – Work on Ring Holds. Full extention of the arms, hands at your side as if to put them in your pockets and hold yourself up as long as possible. A good time would be 30 secs +

:30 – WOD

5 Rounds for time:

  • 15 Power Cleans (115/85)
  • 30 Abmat Sit Ups

Post scores and comments




  1. Fun little outdoor workout in King this morning with Jon and Diane.

    50 burpees
    50 burpees

    12:something minutes for this one. First 25 burpees went pretty quick – everything else felt pretty slow.

  2. Ring Hold – 1:04

    WOD 13:38
    PC’s @ Rx’d
    Sit ups were GHD. (D’oh)

    Great WOD today to start the week off.
    May not be saying that Wednesday when the DOMS from the sit up’s kick in though! I blame Tracey!

  3. Ring hold (first one ever) – 10secs, just!

    WOD – 19:46
    Started with 70 lb but dropped to 60 after missing 3 lifts in a row. Ah well, at least I was able to concentrate on my technique while using the lighter weight and I don’t think I bruised my collar bone this time.

  4. Ring hold: 1:08
    WOD: 10:02 as rx’d
    Strength: 3×5 Squats @ 210

    Awesome workout, really enjoyed this one! Great job guys!

  5. wod: 17:24
    rx’d weight 85lbs
    did GH situps instead of abmat

    this one was fun… gonna be bruised tomorrow lol

  6. I did all 5 and now I am braindead..14 min and change duh!!! forgot to write it down…Great fun…can’t wait for the next one ;0

    • You are doing great MP! Hope we are keeping your DR happy 🙂

  7. Parallette holds – first time 6 secs – second 13 secs – another one to the goat list – lol
    WOD 20:42 – used 90lbs and GHD’s

    The fundraiser money – please bring the money in ASAP I will be collecting the funds for the draw on Wednesday night.
    If I need to meet you during lunch to collect please email me with location at
    I will also be placing message on discussion board for CFSJ Firebreathers
    Lets show some enthusiam people!!!
    the draw is random so get a ticket for yourself