WOD Friday, 04 October 2013 04:42



Deadlift 1RM


21-18-15-12-9-6-3 reps of:

Walking lunge steps

95# Barbell thruster


Knees to elbows

WOD Thursday, 03 October 2013 00:00

Next Friday, October 11, we will be having a "Welcome Home Enoch" party/WOD Throwdown. We are inviting the whole WCF family out to this event, and it will be a hopper-style event. More details to come!

Tomorrow's WOD:

10 Minute Skill:

Double Unders and Progressions


4 Rounds for Time:

1 Minute Max Wall Balls

1 Minute Plank Position

1 Minute DU

1 Minute rest between rounds

RX: 20/14  Silver: 14/10   Bronze: 10/6


"Barbara" Thursday, 26 September 2013 01:40

I apologize for the temporary hiatus of the WOD blog; we were having some technical difficulties due to my computer being soaked in a protein shake. Good for the body, not so good for electronics. Anyway...

Tomorrow's WOD:


3 x 10 Ring Dips



5 Rounds of:

20 pullups, 30 pushups, 40 situps, 50 air squats

Rest exactly three minutes between each round.

WOD Tuesday, 17 September 2013 02:39

Tomorrow's WOD:

10 Minute Skill Session:

Chest to Bar Pullups



3 Rounds for Time of:

400 Meter Run

21 Kettlebell Swings, 1.5/1 pood

12 Pullups

WOD Sunday, 15 September 2013 23:50

Tomorrow's WOD:

10 Minute Skill Session:

Handstand Pushup Progression


Front Squat 2RM


5 Minute AMRAP

2 Front Squat, 4 Split Jumps, Rest 15 Seconds

RX: 225/153   Silver: 205/133    Bronze: 185/113

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