Thursday, Saeptember 22, 2011

Posted by on Sep 21, 2011 in WOD | 23 comments

Don’t forget the Yoga Event starting at the Cruise Ship Terminal starting at 530 pm. If it rains they move indoors.


Warm Up

:15 mins – Work on the squat. Stance, knee position, depth, upright torso, weight on heals. May need to work on ankle flexibility, along with calves and hamstrings.

:30 mins – WOD

4 Rounds
400m run with med ball (20/40)
30 box jumps (24/20)

Post times and comments


  1. should that be 20/10 for medball?

  2. ….and what’s a Saeptember? Is that like a drum?

  3. I’m pretty sure it’s a drum. Did the first 400m with a 16lb med ball then switched to 10 for the next three. My last set of box jumps were done outside as a precaution, as I didn’t want to puke on the floor. I didn’t throw up until after though, so I’ll take that as a small success. 28:30

  4. WOD: 21:12ish using #14 medball and 24″ box jumps

    This was a tough one!

  5. OMG…did you look at that WOD by the pukie pic?

    5 rounds:
    Row 500m
    15 Thrusters 95/65
    15 Pullups

    That’s just …. I don’t even know what to say ….”Extreme Metabolic Conditioning” pretty much sums it up.

  6. Yeah that gotta be a hero WOD.

  7. Hi Mike,
    You mentioned the Yoga class at 5:30, but we still have the 6:00 WOD right?

  8. Hey Doris, yes we will still be having regular classes tonight, the yoga is just an option for those who would like to try it out.

  9. Haha that’s an awesome picture! And an evil sounding WOD…

  10. Thanks Amy! Looks like a good one 🙂

  11. 18:06

  12. Why are people so skiddish when they see a 210# old dude lumbering down the street toward them with a 20# ball in his hands?? Seems like a normal everyday thing to me? :o)

    WOD – 15:36

  13. “210# old dude lumbering down the street toward them with a 20# ball in his hands”

    Baahahahahahh!! ahh Ray. Hilarious!


  14. This one was cool, thought the last 30 box jumps were going to kill me,

    24:55, 20# ball

  15. I’m super sad I missed this today…going a day without wondering once “why the hell do I do this to myself” just doesn’t seem normal anymore.

  16. Wow – great job everybody!

    Ray – 15:36 for this WOD isn’t what I would call lumbering. Barrelling maybe?

  17. Ryan, you are not dead. You are stronger.

  18. Ray the answer is because you look like the Spiderman super villain Rhino when carrying the med ball:

    Time was 14:26 on the tires.

  19. 16:38..14 lb ball and 24inch box

  20. Wendler today – must get into the routine again – 6 months or so the CF Games Open quailifying

    Today – Back Squats – have not done these in a bit – last time was when it was in the Bear Complex

    AMRAP – 9 x 135 – should have done another or failed
    Great work Doris and Chris C

  21. Ha ha ha ha… He is a handsome fella!