Sunday, 13 Mar, 2011

Posted by Mandee on March 13, 2011   |   12 Comments

Free Class Workout-

As many rounds as possible in 15 minutes of:

20 Double-unders

15 sit-ups

10 push-ups

Benchmarks Class Workout-


With a continually running clock, perform 5 pull-ups, 10 push-ups, and 15 squats every minute on the minute for 30 minutes or as long as possible.

If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you’ve finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. Number of additional reps taken on from the start will be the tie-breaker for athletes finishing the 30 minutes.

Post results to comments.

12 responses to “Sunday, 13 Mar, 2011”

  1. Tracey says:

    Yesterday’s WOD: 13-15 second all runs. Today’s WOD 7+26. Harder than it looks.

  2. Scott says:

    Visiting with Tracey’s family in Enterprise. Annie as rx: 9:02. If you’ve ever WOD’ed with me you’ll know that my DUs suck. After a year of working on it I can now link up to 15. A HUGE thank you to those that have been helping me: Ryan P, Coach DB, Naveen, Dean, Coach Josh, and Nate!

    • Dennis says:

      Awesome Scott and almost a sub 9. I see sub 7s in the near future and who knows thereafter. Way to not surrender.

    • Emily D. says:

      awesome Scott!! Maybe I will be buying you that beer soon after all 😉

  3. Robert S. says:

    I love animal flesh…..

    I did yesterday’s WOD at work today.
    14.2, 13.1, 14.3, 15.9, 14.9, 15.6, 15.4, 16.1, 15.9, 15.9

  4. Eric Hedges says:

    Man that Steak looks good!! Looks like a Steak Night to me! See you at 06:00

  5. Larry says:

    Home Gym:
    Free Class WOD:

    situps unanchored.

    left calf hurts from sprints yesterday. The pounding from double unders didn’t feel too good.

  6. Larry says:

    Dinner Cooking Class was great! Those steaks were very good. Looking forward to more cooking classes. Everyone needs to take advantage of these classes. Robert and Russell have a wealth of cooking tips/info. Can’t wait for Russell’s Krispy Kreme ice cream sandwiches and the coconut mojitos.

  7. Josh Kennedy says:

    4pm WOD: 12 rounds + 33. Finally starting to get this double-under things, but still got welts a-plenty from the rope

    5pm WOD “Chelsea”: 31 rounds + 18. Great crew in there, ducks in row on the pullup bar. Tye was bringing the heat, but hat-tip to Patrick for just a monstrous 33+ rounds; his chest smacking the ground on the pushups forced me to keep on it round after round. My hands are wrecked.

    Thanks to Dennis for great coaching and cool-down stretching after

  8. Tye says:

    30 RX’d

    Made it all 30 rounds, and the last 5 were by 1-2 seconds each time. I wanted no part of going past those 30 rounds.

    Great work by Josh and Patrick, they both destroyed it with Patrick making it look easy.

  9. Patrick says:

    Rx’d 33+34
    We added +1 rep to each movement each round after the 30th. Which started sucking really fast. So, the last round: 9 pull ups, 14 push ups, 11 squats.
    Came to class fully planning to sandbag this WOD… figured 20 rds and I’d call it a day. Thanks to Josh for the race… strong freaking work having done back to back WODs. Thanks Tye and Matt for making me get back on the bar when I wanted to be a pansy.

  10. Tracy Roberts says: