MONDAY 150622


As many rounds as possible in 8 minutes of:

9 ring rows
6 ring row to muscle-up transitions
3 ring row to muscle-up transition to jumping ring dips


Medium “Grace”

RBVRx=55#; RBJVRx=45#; RGRx & LBRx=35#; LGRx=25#

WL Group: Deadlift: 3-3-3-3-3

Post rounds for AMRAP, times for “Grace,” and loads used to WOD Log.

Screen shot 2015-06-20 at 6.01.31 PM

Smiling in the front rack position is optional, but highly encouraged. Good job, Sydney!                       Photo credit:   Tim Flanagan, Solas Gallery.

FRIDAY 150619

For time:

Run 1 mile

Compare to 150508

Post time to WOD Log.


Stayton adding a little style to his burpees. Good to see “the worm” was still alive at the end!



4 rounds for reps of:

2 minutes jump rope
2 minutes burpees

Compare to 150205

WL Group: Front Squat: 5-5-5-5-5

Post reps completed for each movement (note if double-unders or singles used) and loads for front squats to WOD Log.

Chili pic

Zoned out Beef/ Bison Black Bean Chili. Sooo good! Recipe available upon request.

MONDAY 150615

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where:

the first 8 intervals are pull-ups,
the second 8 are push-ups,
the third 8 intervals are sit-ups,
and finally, the last 8 intervals are squats.

There is no rest between exercises.

WL Group: Make-up day (Do what you missed).

Post total reps from all 32 intervals by movement to WOD Log.

Karsten Sono

Hey everybody! Meet our baby boy, Karsten Hedderly. Entering the world sometime in November!


FRIDAY 150612

For time:

50 squats
25 bench dips
40 squats
20 bench dips
30 squats
15 bench dips
20 squats
10 bench dips
10 squats
5 bench dips

WL Group: Shoulder press: 5-5-5-5-5

Post times, modifications, and loads for shoulder press to WOD Log.

Zachary FS

Zachary getting in the zone during Event 2 of the 2015 ProvFit Games. Photo credit: Tim Flanagan, Solas Gallery



“Filthy Fifty” -half order, please.

For time:

50 box jumps, 20″ box
50 double-unders
50 situps
50 pullups

Weight for SDHP: RBRx Varsity = 45#; JV = 35#, RGRx & LBRx = 25#, LGRx = 15#

WL Group: Deadlift: 5-5-5-5-5

Post times, loads used for SDHP, and loads for deadlifts to WOD Log.

100 push-ups? No problem. I'm not even sweating.

100 push-ups? No problem. I’m not even sweating. Photo credit: Tim Flanagan, Solas Gallery