For time:

100 Double unders
90 Flutter Kicks
80 Squats
70 Push ups
60 Kettlebell swings (53lb. /35 lb.)
50 Sit-ups
40 Box jumps
30 Pull-ups
20 Ring dips
10 Handstand push ups

Post time to comments.

**************************************** UPCOMING EVENTS!!!!! ************************************
Fundraiser for KindgerFrogs at Love Shack!

When: Wed., Oct 12, 6pm – 10pm

Where: Love Shack, So 7
(817 Matisse, Suite 445 — it’s south Ft. Worth Running Co. in the So7 development)

Details: Come enjoy a burger, drinks and live music! All proceeds benefit KinderFrogs at TCU. Ryan’s son, Hudson, attends KinderFrogs, and this is a great event to support a great school!!


Marine Corps Combat Fitness Test

When: Sat., October 15. Registration begins at 8am, and heats start at 9am. You can register and participate until 11am.

Where:Naval Air Station Fort Worth

Details: The Marine CFT includes an 800m Run, buddy carry, ammo-can to overhead movement and assorted other tests! Put your fitness skills to the test!

This is a FREE event (donations are welcomed – it raises money for the USMC Birthday Ball, Nov. 10), but for security of the post, your name has to be at the gate for you to enter. If you want to go, be sure to RSVP to comments or let Ryan know. Ryan will email all names to the Marine personnel in charge to get you in the gate. For more information, be sure to check out their FB page.


Thursday, October 20
Friends of the River Run

When:Thursday, Oct. 20, 5pm – 9pm

Where: Montgomery Plaza, 2600 W. 7th Street

Details: Run. Walk. Stroll.
Three-ish miles along the Trinity River
or the Mini-Mile for kids, dogs and leash holders
** Dogs welcome in 3mile, but awards are limited to the Mini-Mile **

Ryan has 23 passes for this run and they are available on a first come-first serve basis! If you want a free pass to participate in the run and after-party, let Ryan know ASAP!

Post RSVPs/thoughts to comments.

Monday WOD, October 9, 2011

11 thoughts on “Monday WOD, October 9, 2011

  • October 8, 2011 at 7:59 pm

    Count Dabney and I in for all three events. Please let the appropriate personnel know. Looking forward to it.
    FYI–the Friends of the River Run is October 20 (not 22nd) I believe

  • October 8, 2011 at 11:05 pm

    All in on Wed at the Love Shack – sounds like great event -beer instead of burpees – KinderFrogs is a awesome school

  • October 9, 2011 at 6:35 am

    Yes, sorry, I put the wrong date! It’s corrected – Thursday, Oct. 20.

    I’m doing for first two events (Paukune, we have to go after math night!) – super excited about the CFT too – that will be fun!

  • October 9, 2011 at 3:48 pm

    All of these sound awesome! I’ll definitely be there Wednesday but heading to Seattle Saturday.

  • October 9, 2011 at 9:21 pm

    Hello RunFit. Get reeady we will be running the place in 30 days

  • October 9, 2011 at 10:40 pm

    The HermoCrew is in for KinderFrogs and FriendsoftheRiver! Mackey is all in for Wodding in the am. Jo is out due to increasing oldness. (darn knee) I hope to be back next week.

  • October 10, 2011 at 11:55 am

    31:20 – Rx until i got to ring dips then i couldn’t find a rubberband big enough; did not attempt hspus as the bar by itself pressed overhead was enuff…

  • October 10, 2011 at 1:55 pm

    28:13. Once again struggle with double unders.

  • October 10, 2011 at 2:15 pm


    ryan, dusty and curtis all cheated.
    poor range of motion. substandard movements. no rep.

  • October 10, 2011 at 2:28 pm

    25:32 definately not RX (300 singles, ring dips were done on the handle bar thingy, and 95lb press)

Comments are closed.