Alison killing yesterday’s WOD with a close grip over head squat.


You all got a few tips for warm up and cool down stretches yesterday. I don’t want to see anyone walking around like they have no clue whats going on when I say “take a few minutes and stretch your self out”. Remember 3-5 seconds per stretch isn’t doing you any justice, 2 minutes is the minimum prescription.



12 minutes, As Many Rounds As Possible of:

9 pull ups

7 toe to bar

5 box jumps



Post your score to comments



Don’t forget about the ranch fun and experience this Saturday. Sign up on the white board in the box. If you have any questions please contact Amy at amyenslow@L13R.com. So far it looks like we are going to have a pretty good turn out, don’t miss out on the fun. Oh, and if you won’t be able to make it at noon we will be there into the night so come on out after school/work and enjoy the fun!


6 Responses to “08/23/12”

  1. Molly 2012-08-23 at 11:20 #

    7 plus 8. big class this morning! I had fun climbing the rope and practicing double unders too. thanks for the extra WOD Steve!

  2. Robert 2012-08-23 at 13:15 #

    8 rounds even! I’m needing less and less of a jump every time we have a WOD with pull ups. I love feeling the progress!! Great morning class today, and I look forward to more:)

  3. Steve 2012-08-23 at 16:00 #

    Anytime Molly. I am usually always ready for some more body abuse. It was a nice big class this AM. I manged 8 rounds + 14.

  4. scott 2012-08-23 at 18:44 #

    8 rounds even. It was nice to work out with the morning crew. Finally got the rope climb down! Kyle make sure you pick up your sleeves from Elijah.

  5. Dan 2012-08-23 at 19:52 #

    Steve has been bringing it all week, sweet! 8+2….forearms abused, didn’t even notice the ropes 🙂

  6. denise nelson 2012-08-24 at 21:10 #

    great WOD for me today! I really had a strong dislike for toe 2 bar previously (due to the lack of ability to do them!!) But I accomplished them today!! I hit almost evey time with some control, it was a great feeling!! topped it off with accomplishing a few double unders in a row afterwards! luv progress!! total 7 +8

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