Thursday, August 18, 2011

Posted by on Aug 17, 2011 in WOD | 15 comments

Warm Up

:15 min – 8 Rounds Tabata Floor Wipers

:30 mins – WOD

3 Rounds

  • 20 Burpee Pull Ups
  • 20 Front Squats (155/105)
  • 20 Box Jumps (24/20)

Post time and comments



  1. Hey folks, wondering if the morning crew could do me a favor and post if you think you’re coming in tomorrow morning. Thanks and have a great day!

  2. As much as I hate for it to be a 3 day workout week, I’ll not be coming in.

    WOD: 21:15ish, front squats at 110lbs. My legs are shot after the squat snatch/pistol debacle that was Wednesday’s wod (shouldn’t have been, but were).

  3. Hey Jon, Ryan and I will be there for sure tomorrow! I might drag my brother Colin in too 😀

  4. Hey Jon, sorry for not posting. The way it’s looking I’ll probably be back in action either next Wednesday or Thursday, but I’ll keep you posted.

  5. Was going to do some Deadlifts, but all the Nooners took all the weights for the WOD. Damn strong bastards! 😉

    So, just messed around with strict muscle ups and trying to string a few together. I somewhat accomplished this mission… some strict, missed a bunch, strung 2 together, missed a bunch of 2nd attempts…good times!

    And, just for fun I wanted to do an unbroken set of American/full kettlebell swings with the 70lb’er just to see where I’d end up….24. Not horrible, not great.

  6. WOD – “Admiral” – 23:05 @ Rx’d+ (Tires for box jumps)

    We did this WOD on Feb 15/11
    Time was 21:30 scaled to 135# and 24″ box jumps.
    Not sure which was the better work output, calling on Gregg ;o), but I feel like I’ve been hit bus after this one today!

    Awesome workout!

  7. Tabata Floor wiper – 75

    WOD – 23:40 using 50 lb bar and box jumps on 3 x 35 lb plates
    Tried jumping on 4 x 35 lb plates just for fun and managed to get there.

  8. @Jenn Cool! see you in the am @Colin…muhahahahah!

    21:25 kind of Rx’d
    Ceiling Burpees
    160 lb 1 1/2 arm Front Squats
    tires jumps

    “Every day is squat day”
    -A dedicated, individual who never complains or whines about yesterday’s WOD and is gracious at the opportunity to improve.

  9. Hello Jon I will be in tomorrow am. Thanks

  10. This was a good time… Floor wipers got pretty rough after the third round, but managed to get in 87.

    WOD – 17:11 with burpee jumping pull ups on the rings, 50 lb front squat (did one at 60 and decided, um, no lol) and box jumps on box.

    Quads still not recovered from Monday… Hello Skins Recovery tights! Lol

  11. WOD – 23:34
    Improved by 2:17
    This time I used 60lbs thrusters, 20″ box jumps, 3@45 plates for burpees.
    2/14 – 25:51 used bar, box for burpee pull up, step ups.
    Toe did not bother me that much.

    Wipers 108
    went all out for first 3 Rounds. Died for the last ones.

  12. Stuck around after the 6pm crew and did some strength:

    Wendler Deadlift-Press+Weighted Dips:
    Deadlifts AMRAP5: 265 x 15
    Press AMRAP5: 112.5 x 10
    Dips: 5 x 5 x (bw@184+2.5lbs)

  13. After I sent the initial comment in – then waiting for MP to finish her meal at the Ale House, I realized I wrote Thrusters. That would have been a really impressive workout.
    Sadly they were only Front Squats but still an improvement from the February.
    Now that would be an interesting upscale to this one. We could call it Admiral of the Fleet. 🙂

  14. Floor wipers total 90
    WOD 16:25
    Did burpee jumping pull ups, 60 lbs for the front squats ( like I needed more front squats this week lmao) did 1/2 box jumps / step ups one the tire.

    Can’t wait to see how the stairs are going to be tomorrow lol

    Great work by the evening crew!!!

  15. Definitely had a bit of an implosion today, things just didn’t go well or feel good, had to scale the front Squats down to 135 . Time was 26:03 I think. Was good to get this one done though, good work today everybody! This was nasty and everyone did an awesome job! Oh and floor wipers were 72 I believe.