070918 TUESDAY


Jon, Burton & Charmaine gettin’ through the Dead zone of Diane.

0800h WOD

Today we started with Josh, Rick and I so I thought about doing some good old jocks work-out:

Five Rounds For Max Reps & Time:

95lb Deadlift

95lb Benchpress

Pull Ups

As we were on our way Deya showed up & jumped right into it, with a lighter Dead, push-ups as a sub for the Bench and rubberband Pull ups. She did her work no problem, great effort, especially after driving 1 and a 1/2 hour from Oakley.

Good work everybody see you all next time



Man Overboard

Round 1 – 500m row, a little on the long side

Round 2 – 250m row

Round 3 – 250m row that Rachelle & Jen forced us into

KB swings

Box Jumps




Anne – 380

Dan – 479

Nate – 486 owww



Obese youngsters have iron deficiency

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  • Craig

    Rob: thanks for rallying last night – sorry I couldn’t help. Nate: thanks for wrapping up.

    So, Nate, what time do you want to start running classes?

    Great wod guys. 3 rounds?? Wow.

  • Mike E.

    Great workout last night! It was nice to be back after six weeks.

    Forgot to pace myself, thought I was done after the first round. I said to Nate “nice workout”. In your dreams old guy. Made it through the second round, thanks to Anne and Nate for suggesting step-ups instead of box jumps. Knee feels fine this morning. Nothing left after round two. Didn’t even start the third round. DNF. Feel great anyway.

  • Nate

    We set out to 3 rounds with a 500m row, but quickly realized that nobody would be left standing if we kept that up so downsized it 250m after the first round. We were all set to count the first round as double therefore making it 3 rounds until Jen & Rachelle nominated the actual 3rd round. Painful after 2 weeks off.

    Glad to hear the knee held up, Mike. It’s always good to take it a little slow when getting back into the swing of things. I quickly realized I should have taken that advice when I got out of bed with what can only be described as full body soreness 😉