Friday, September 12, 2014




21-15-9
Deadlifts: body weight
Box jump 24/20

10 min cap


If you skipped or missed yesterday's pull up work, make it up today after the wod.

Optional: 4x5 muscle up transitions on low rings

15 comments:

  1. Happy Friday!!

    We are ending our 2nd week of the challenge and I hope everyone is feeling Leaner,Healthier and Stronger! I know some of you have struggle with cravings so I hope those are coming to an end! Your doing great so keep up the great work!!!

    I missed Yoga last night (pretty bummed) had to play nurse maid to sick husband and dog! But I did get my 20 burpees in before bed time.

    B-egg casserole
    S-nuts
    L-Dry Tuna,boiled egg and veggies
    D-Bake chicken,sweet potato & veggies

    Remember.....Strong Starts Here!!

    Go Team Domination!!!!

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  2. Will the weigh in for today's WOD be in the buff? Asa, will you shave my ass again? I don't want to deadlift an ounce more than I have to!
    Travis

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    1. I thought we talked about using Nair next time? Ha! You are gross Travis...

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  3. Pretty sure I forgot to write my WOD results on the board today, so I will post it here.
    5:59 #125(not my body weight, although that would be nice)/21 in

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  4. Completed today's WOD 21-15-9 (DL #175/BJ 24in) in 3:23. Great workout!
    Also completed day 3 of pull-up challenge since I will be out of town this weekend for an NPGL event. Pull-ups are feeling good. I think I'm going to win that car! Also completed the Optional, which was 4x5 muscle up transitions on the low rings. Instead of low rings I did it in the high rings with a 16 inch box.

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    Replies
    1. 3:23! That's awesome! Have a safe trip!!

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  5. Travis and Asa really need to keep the details of their relationship private.

    Great wod with Amanda today!
    5:13
    GHD back extensions instead of deadlifts (body weight, which is weighted I suppose! by about 15lbs!)
    step ups on to the 16" box

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    Replies
    1. Haaaaaaa.......I agree! :-)

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  6. Nice workout today...DL 205#/21" in 4:48. Got through column 3 of the pull up work with ease..while holding the negative L for 36 seconds.

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    Replies
    1. Dang! A secret gymnast ninja in our midst.

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  7. We had a great class this morning with Karen, Christina, Carlos and Chris.

    Breakfast on the go - Protein shake, spinach, banana and almonds
    Lunch - 3 eggs, broccoli and sweet potato
    Snack - sardines, avocado and sweet potato
    Dinner salmon, spinach, plum

    Team Domination!

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  8. Had an awesome bootcamp workout tonight. It was hard but I did it! Woohoo!!

    !Go Team Domination!

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  9. today's wod 7:10 i think, #165
    B- 3 eggs
    L- beef and cabbage
    S-banana, almond butter
    D- Steak, broccoli, carrots and squash.
    GOING STRONG! GO PRIDE!!!!
    jenn g

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  10. 6:18 on the WOD with 215 pounds and 20 inch tire for box jumps.
    B Boiled Eggs, Banana. and Nuts
    S Watermelon
    L Chicken Breast and salad w/ Avocado
    S Apple
    D Smoked Turkey Breast and Salad

    Team Pride

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