Monday, June 16 2014

Posted by Mandee on June 15, 2014   |   23 Comments

Adam T 2Adam T 1

Collin P 2Collin P




A. Pull-up training: EMOM for 10 minutes perform 5-10 pull-ups or ring rows working on strength, kip, butterfly and technique

B. Complete the following for time of:

1200m run with one 24kg/16kg kettlebell

*Catch* EMOM perform 6 KBS*



This Saturday, June 21st: Monthly Nutrition Class, 10am. Free to all members!

This Saturday, June 21st: Pull-Up Workshop, 11am-12pm. Counts as a regular visit for Silver and Gold, $15 for Bronze Members. Come master your kipping and/or butterfly pull-ups! Open to all levels. 

23 responses to “Monday, June 16 2014”

  1. Mandee says:

    Adam T and Collin P! Strong work guys! 🙂

  2. Stacey says:

    Omg…I watched this wod…and I’m still going to show up for it.

  3. Justin says:


  4. George C says:

    16:46 Rx’d. Fun wod, but definitely different from what I expected!

  5. Clair Lee says:

    A. Linked my butterfly pull ups today! Thanks Nate for coaching and making sure I was getting them. 😉
    B. 15:43 Rx’d. This was a tough WOD but I liked it! Great programming Dennis!

  6. Tracey Rauer says:

    A. Worked butterfly pull ups
    B. 18:44 ( 10 reps) scale up

  7. meag says:

    10:54 rx

  8. Adam Mahdi says:

    11:52 scaled up (10 reps)

  9. Adam says:

    18:42 rx

    I am worn out.

  10. Tracy says:

    15:27 scaled-2 rounds

  11. James Stranahan says:

    20:59 scaled 20kilo

  12. Lisa says:

    10:47 scaled up (10 reps)

  13. Kodi says:

    Nothing about this wod was in my wheelhouse, and it broke me mentally. I am glad I did it anyway.

    20:40 Rx’d

  14. Calvin says:

    Worked on butterfly pu. I’ve got a long way to go. Thanks for the help Tim.
    8:59 RX

  15. Mac says:

    17:30 scaled up……..ouch!

  16. Nike Free Run 2 Femme…

    Superb post however I was wondering if you could write a litte more on this subject? I’d be very thankful if you could elaborate a little bit further. Thanks!…