Warm up:
2 rounds of:

5 Thrusters (bar only)
5 Box jumps
5 Pull-ups
100m Run

Back squats 5-5-5-5-5
After each set, perform 3 weighted box jumps with 20 lb. in each hand (girls use 15 lb.)

For time:

150 Double unders
100 Sit ups
20 Burpees

Post back squat loads and WOD time to comments.


WEEKLY WINS!!! Post to comments your successes from this week!! Maybe you got a PR, got a lift you’ve been working on, got a first pull-up, muscle up, first RX WOD – what goal did you meet? We want to hear about it!! Post to comments!!



1. Next week, July 4th, there will be one class only, 9am.

2. Beginning Monday, July 9, two new classes will be added to the schedule! We will have a 7 am and 8 am class, Monday, Wednesday and Friday.


Growing up, how many of you collected baseball cards? What was your favorite card? My favorite was a Jeff Huson card, only the greatest utility player the Rangers ever had (don’t argue with me, there will be no convincing otherwise). I had a few others, only collecting players that I really liked, and, like everyone else, somewhere along the way, the cards were discarded (though I kept my three favorites – two Jeff Huson cards and a Ted Williams card).

What happened to the baseball card industry? Check out this video from CBS News: Collectors lament baseball’s House of Cards

Post thoughts to comments.

Friday WOD, June 29, 2012

18 thoughts on “Friday WOD, June 29, 2012

  • June 28, 2012 at 5:39 pm

    What do I have to do to get a 5 am class???

  • June 29, 2012 at 6:07 am

    I agree with the 5am, or even a 5:30!

    My win is that I was actually able to workout this week after two weeks off!

    Back Squats: 225/245/245/265/285
    Wod: 8:37

  • June 29, 2012 at 6:50 am

    Quick clarification- the new 7am and 8am classes are M/W/F only, and those will start a week from Monday.

    Great Rooster class this morning!!

  • June 29, 2012 at 6:58 am

    I had two wins this week: I hit a pr on snatch monday (205) and on jerk yesterday (275)

  • June 29, 2012 at 7:07 am

    Wins for the week. 144 D/U unbroken. 225# back squat for a set of 5 (this was my pr less than a year ago). Muscle up with 25# med ball.

  • June 29, 2012 at 8:29 am

    Back Squat = 225/245/245/265/285
    WOD = 10:59 (subbed singles 3×1 for DU)

    PR on the singles, never done that many before.

  • June 29, 2012 at 9:14 am

    Saw the picture from the rooster class this morning. Looks like the class has really gone down hill since I left.

  • June 29, 2012 at 10:54 am

    Squats: 230# on all 5 sets
    WOD: 5:17

  • June 29, 2012 at 11:23 am

    Squats: 150#
    WOD: 9:14

  • June 29, 2012 at 1:20 pm

    PRd snatch @ #165 after 24 reps of 3 postion snatch…and felt really good…definitely got some more in me.

  • June 29, 2012 at 1:23 pm

    Wow!! CF7 is pr’ing all over the place!! What a great week!

  • June 29, 2012 at 2:04 pm

    Correction….235 for a set of 5. Thanks for the pics, Amie!

  • June 29, 2012 at 3:36 pm

    Great job Kyle on the DUs. If I was still there I’d make it my sole goal to dethrone you! But alas that will have to wait.

  • June 29, 2012 at 5:30 pm

    SC: 185#, still easing back into things

    WC: 9:59, subbed SUx3 and box jumps for burpees

    Good luck to Lokey who is hoping for a weekly win tonight.

  • June 29, 2012 at 6:09 pm

    215# on squats
    8:15 on WOD.

    My weekly win was waking up in Portland yesterday morning, walking outside and not sweating all day. I think the high was 72. It was really nice and most certainly a win!

  • June 29, 2012 at 8:47 pm

    Didn’t do the wod today but my “weekly win” was doing an entire wod with jerks in it at my current pr of 115#.
    Beyond that, my lifting technique doesn’t suck as horrifically overall anymore! I think I’m hitting more points and definitely feeling better when I lift!!! (as opposed to just muscling it up)

  • June 29, 2012 at 9:30 pm

    My weekly win was talking to Sir Lokey on the phone from Jacksonville!

  • June 30, 2012 at 12:23 pm

    Park City CF with Spealler instructing

    Coed partner WOD (mine was 28 and blond):

    10 partner DL (365#)
    Yoke carry (630#)
    Unbroken pull ups (46 – I did 20)
    90 second tire flip – 24
    Total time 400M run with 20/14 medicine ball (3:17) – this was far and away the hardest

    Great box. I tower over Spealler. Great guy.

Comments are closed.