Workout of the Day Wednesday, August 8, 2012


5×2 Thrusters



10, 15, 25 using 45/30 of:

30 second dead hang on pull up bar

Farmer hold alternating leg lunges

DB push up to row

DB push press



5x12sec. KB seated hot potato


This Saturday, we have multiple athletes competing in the Level 10 Summer Strength challenge in Oroville.  For those of you that want to come and show your support, or  would like more information as to who is competing, what the workouts will be, or the cause for the competition, follow the link posted below.


List of events include, with the exception of one that hasn’t been announced yet are:

WOD 1:

250 m Row

60′ Farmer Carry (280/160)

21 DB Thrusters (40/25)

60′ Farmer Carry (280/160)

250 m Row

60′ Farmer Carry (280/160)

15 DB Thrusters (40/25)

60′ Farmer Carry (280/160)

250 m Row

60′ Farmer Carry (280/160)

9 DB Thrusters (40/25)

60′ Farmer Carry (280/160)


“Floater WOD”

3 Wall Scales (5’6″/6’6″)

6 Tire Flips

9 Deadlifts (195/315)



75 m Sandbag Run

1 Rep Max Weight Shoulder to Overhead


2 min Max Reps Muscle Ups



7 min AMRAP of:

30 Double Unders

20 secs L-Sits

10 OHS (125/75)


The Level 10 Strength Challenge is a great spectator event, lots of gnarly wods with tons of action!  Come show your support!


Also, if you have noticed on the scheduled or not, we will be closed Friday night and through the weekend to install the flooring!!!  On Friday after the last morning class, we will be cleaning the gym in preparation of the install, if you’ve nothing to do, grab a broom or mop!!!


Thank you

This entry was posted in WOD.