Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

For time:
1,000m Row
20 Handstand Push-ups
100 Double-unders
10 Muscle ups or 20 Chest to bar pull-ups

Rest 5 minutes, then complete as many rounds as possible in 10 minutes of:
10 Kettlebell swings (53 lb./35 lb.)
10 Box jumps (24″/20″)
10 Shoulder presses (75 lb./55 lb.)
2 Front levers on rings

Post time and completed rounds to comments.


Bill All American and then some. Happy Birthday to Bill!!!

Bill celebrates his birthday every year with BIRTHDAY BURPEES!!! We will do 62 Birthday Burpees tomorrow around 3:30pm to help Bill celebrate his day!


Our friends over at McKinley’s Bakery and Cafe have created new menus, including the top-secret off-the-menu paleo salad!! It’s now on the menu and changed somewhat: It’s made with spinach, chicken breast, red bell pepper, green bell pepper, roma tomatoes, avocado, and hard boiled egg. The dressing uses olive oil, not canola.

They have also added a kale salad and chicken Waldorf salad which are both pretty paleo friendly. In addition, there is a paleo breakfast plate available too!

Post thoughts to comments.

Monday WOD, June 30, 2014

4 thoughts on “Monday WOD, June 30, 2014

  • June 30, 2014 at 5:24 pm

    11:42 (20 CtB)
    4 rds 10 reps

  • June 30, 2014 at 11:00 pm

    WOD 1: 9:09 Rx with Bar MU
    (3:25 row; 4 quick sets of 5 HSPU; DU in sets of 50/30/20, Bar MU all singles)

    WOD 2: 5rds + 2 KBS

  • July 3, 2014 at 6:27 am

    Did this one three days later:

    WOD 1: 11:09 rxed
    WOD 2: 4 rds + 20 reps

Comments are closed.