Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

5 rounds for time of:

300m Row
10 Burpees
10 Toes to bar
10 Handstand Push-ups
25 Double-unders
10 Box jumps
Rest 2 minutes after each round. You must change the order of exercises every time.

Post time to comments.


Today marks the end of the first semester and start of Christmas break! WOO-HOO!!!

To celebrate, read the 38 Test Answers That Are 100% Wrong But Totally Genius At The Same Time and then watch the best flash mob ever!

Post thoughts to comments.

Friday WOD, December 20, 2013

11 thoughts on “Friday WOD, December 20, 2013

  • December 20, 2013 at 4:58 am

    Congratulations Mark & Kelsi!! Emily was born last night around 8:30. She’s beautiful!

  • December 20, 2013 at 10:17 am

    5:15am is rough

  • December 20, 2013 at 12:27 pm

    Another wod Shupe wrote for himself….

    Black Ops, based on your recent performances the afternoon crew has decided to revoke your option to have your own “black ops” sweatshirts. It shall be earned. Nice try

  • December 20, 2013 at 12:34 pm

    The so called “blacks Ops” performance this morning is under review by the board. Until further notice your team is on suspension and will be notified when the board makes its final descion.

    Wod: 23:18

  • December 20, 2013 at 1:34 pm

    We are all sandbagging it. Except for Lokey.

  • December 20, 2013 at 3:42 pm

    Nice haircut Sargent Shupe

  • December 20, 2013 at 4:20 pm

    19:19. Black ops wins again!!

  • December 20, 2013 at 4:24 pm

    No problem with the sweatshirt delay. The Black Ops shoes came in yesterday. Anyway, don’t hate the player. Just keep hitting your snooze button.

  • December 20, 2013 at 4:24 pm

    Every other class can suck it!! Y’all are just jealous bc black ops doesn’t have to have some one hold there hand while they work out.

  • December 20, 2013 at 4:24 pm

    CJ+2FS+J X3

  • December 20, 2013 at 4:47 pm

    3138. I am terrible at t2b

Comments are closed.