This workout is a variation of what Dutch has on his blog for his “July Challenge.

Our version will go as follows:

The workout will be to take a weight from the ground to overhead enough times to total 3000 lbs for men and 2000 lbs for women. The gold standard is your own body weight.

An example would be 100 lbs clean and jerk for 30 reps.

post weight, movement, reps and time to comments.

Friday WOD

22 thoughts on “Friday WOD

  • July 10, 2009 at 1:49 pm

    12:48 @ 185# – body weight.

    I was very focused on not missing any reps. I missed several cleans @ 185 on the 2 muscle up 2 clean WOD and it's pretty devastating to pull the weight and not catch it.

  • July 10, 2009 at 1:57 pm

    I did bicep curls this morning. I'm not gonna lie, it felt great. I could feel my self worth growing with every rep. By the time I had finished, my arms were bigger, my wife was hotter, and I was getting paid more money to do the same job at work…

    PS. Did cavemen have Cinnamon Toast Crunch? Because I love that too…

  • July 10, 2009 at 2:45 pm

    6:39 @ 155#
    I wish this was my body weight

  • July 10, 2009 at 2:54 pm

    Sadly, I think we should shit-can anonymous postings. I went to and I didn't see a damn thing I'd want to buy.

  • July 10, 2009 at 7:45 pm

    Amie and I did this WOD in the garage. Since we weigh as much as Superfly, we scaled, and per Dutch's rules, we did 3000 lbs.
    Angie – 100 lbs, 30 reps – 5:17
    Amie – 85 lbs., 36 reps – 5:00

  • July 10, 2009 at 8:22 pm

    you guys weigh as much as whiskey does?

  • July 10, 2009 at 10:59 pm

    whiskey looks like a girl

  • July 11, 2009 at 12:23 am

    No, Angie and I don't weigh as much as Whiskey – we were just kidding…though,maybe we should be flattered that you all think we have enough muscles to weigh 185??!! :)…

  • July 11, 2009 at 12:24 am

    Great work on the body weight reps – freaking impressive.

  • July 11, 2009 at 12:32 am

    This workout isn't fair. Look at the distance I have to cover with my 3000lbs. as opposed to some short guy. I look like a frickin' giraffe. 2:25


  • July 11, 2009 at 5:02 pm


    Sat morning – Ride 48 miles on the bike. I wanted 50 but my gooch and legs did not.

    Took ~3:30 hrs including stop time at the gym to say howdy.

  • July 11, 2009 at 9:09 pm

    good job dutch

  • July 11, 2009 at 10:48 pm

    as rx'd with body weight
    215 lbs. 14x 8:30 this was tough

  • July 12, 2009 at 8:07 pm

    12.5 miles on the mountain bike today. Not a bad ride. Not terrible long but it seemed like we were climbing the whole time. I went with Mackey.

  • July 12, 2009 at 11:54 pm

    J.T. Today at the firehall working a 48. Anyway PR at 11:13

  • July 13, 2009 at 2:40 am

    sorry bout the shitty programming dutch. bet you would have raked on the second day wods.
    wtf is a gooch?
    are you now a little gayer for having seen bruno?


  • July 13, 2009 at 12:35 pm

    thats the fifth dumbest thing you've ever written. shitty programming right.

  • July 13, 2009 at 1:27 pm

    gooch is also known as taint

  • July 13, 2009 at 11:48 pm

    fifth? your language offends me!

    ok, i have been excited for the 3000 lb challenge since tnt told me about it so i got to the gym as early as possible and loaded a bar with 215 and talked josh into doing it with me so he loaded one wth 225(i know beefy right). i was on rep 9 when he said 'time' then i was 13 when ken said 'time' from the back of the room and i didn't even know he was doing it with us!(thats what she said)
    my time was 2:58. ken was 2:50 and our little silverback did 14 reps with 225 in 1:36!


    ps good job andy. i think i liked you better when your shoulder was hurt. what weight did you use?

  • July 14, 2009 at 12:24 pm


    andy used 135. he's got bad shoulders. and he's a freakin giraffe.

    pre 3000lb. challenge throw down:

    pr'd power snatch 185.

    liked the 3000lb thing. made me want to do grace again.

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