WOD Sat. Oct. 13

October 12th, 2012

Free introductory class at 10am. No RSVP necessary. Come a few minutes early to fill out paperwork.


8:00am and 11:00am – Individual WOD

Individual WOD
All Levels
For time:
Row 1K
Peform 4 rounds of:

  • 25 Burpees
  • 25 Wall Ball 20#/14#
  • 25 Sit-ups (Level 2 – Do GHD Sit-ups)
  • 25 Pull-ups

Run 1.5 miles (8 laps around church parking lot).

(The row and run are part of the workout. No rest in between. Time starts with row and ends once run is completed.)

9:00am and 10:00am – Team WOD

All Levels
Select teams of 3 or 4.
For each of the following exercises the team will select one team member to be the one to attempt the challenge for the score. The rest of the team members will work to provide the “scorer” as much time as possible. Teams must rotate through each other in regards to being the one that attempts to score.

  • Hand-release Push-ups
  • Wallball 20#/14#
  • Squats
  • Burpees
  • Sit-ups

A team will accumulate time for their “scorer” by performing the maximum number of repititions in 4 minutes of each exercise. Take the team total and calculate the average (Round down to nearest whole number). The average is the number of seconds the “scorer” will have to perform the exercise for points. It is the “scorer’s” points that count for the team. Each exercise is done by the team and then the scorer before moving on to the next exercise.