September 19, 2008
September 25, 2008
Don’t forget to pick up your punch card from Tom!!

Warm-up: 3x through…

5 pull-ups
10 push-ups
15 squats
20 jumping jacks

Workout I: Deadlifts

Like Thursday we worked with the 5×5 set/rep scheme. Saw a lot of people pull some impressive numbers but remember: when in doubt DROP THE WEIGHT!

Workout II:

Complete the following for time:

40 Double Unders
20 Burpees
40 KB Swings
20 Box Jumps
40 Sit-ups
20 Wall Ball shots

30 Double Unders
15 Burpees
30 KB Swings
15 Box Jumps
30 Sit-ups
15 Wall Ball shots

20 Double Unders
10 Burpees
20 KB Swings
10 Box Jumps
20 Sit-ups
10 Wall Ball shots

Skill Work: Ring Dips and Kipping

After cooling down a bit, we worked on some ring dips and kipping (no pull-ups). Soon we’ll have everyone knocking out those dips and pull-ups like they’re nothing!!

Great work as always. Post loads and times to comments.



  1. CFDC Maiko says:

    blah, before I forget:


    1 set @ 135#
    1 set (4 reps) @ 175#
    2 sets @ 160#
    1 set (3 reps) @ 185#

    Workout: 26:55 minutes I think… – Used the 12# Ball for the first round of Wall Ball shots and then 20# for the rest. Used 16kg KB for all swings. Did step-ups instead of box jumps…

    I’ll be looking forward to a break from Double Unders. Sadly I’m not kinky enough to appreciate (accidentally) whipping myself with the rope!

  2. CFDC Maiko says:

    and wtf are deadlits??

  3. Jason says:

    Thanks for the work, I was sick and I needed to sweat the cold out of me.
    1 @ 135
    1 @ 225
    1 @ 225
    1 @ 175
    1 @ 175

    23 and some change on the WOD. I hate burpees! I also did step-ups in place of box jumps.

  4. Monica says:

    For Deadlits 😉

    1: 125
    2: 135
    3: 155
    4: 165
    5: 185 (completed 5, but not in a row!)

    For the workout: used 12 # WB and the 20kg? KB (it’s the shiny one, I picked it because its shiny)

    Loved the kipping practice, will be working on that this week…would like to do just 5 without stopping!

    Great class! A lot of work!

  5. Chris W says:

    Great class…Thanks for the deadlift form help, Tom.

    Deadlift: worked up to 185#

    WOD: 26:50. double unders were a mix of DUs, attempts and 3 for 1 skips.

    Good WOD. A delightful romp.

  6. Chris says:

    worked up to 275 I think. Sets 2 and 3 were incomplete, and bagged the 5th set.

    WOD: 26:27 – the DblUnders killed me (as usual), but getting better at them (perhaps b/c we’ve seen them so often as of late). Rest of the workout: 20lb WallBall shots, 24k KB swings, and full jumps on the 30″(??) box.

    Looking forward to FGB next week.

  7. Sara says:

    For Deadlits:

    1: 95
    2: 125
    3: 135
    4: 155
    5: 165

    I also did a 2 at 185 just to check out the weight.

    For the workout: used 12 # WB and the 12kg or 16kg KB. I completed the double unders for the first round and did 3x skips for the last 2. I am definitely getting better at Double Unders but they still need a lot of work. I forgot to check the board so I am not sure of my time 29:XX. I think.

  8. Deadlifts:
    1: 95lbs
    2: 125lbs
    3: 135lbs
    4: 135lbs
    5: 145lbs (only 4)

    Used 16kg for the swings and 12lb-ball for wallballs, full jumps for the box jumps. Time was 21-something.

  9. john frazer says:

    Punch card?

  10. steve says:

    If you are sick with a cold, please stay home. Cause i got sick and had to miss a whole week of work and training!!!