04/09/10 WOD


The much anticipated birthday WOD is here.  Gary is an SLC firefighter so this workout needs to be just like our hero’s workouts.  Good luck Gary, this one’s for you.


Front Squats- 3 x 3 @ 80% of 1RM



“Gary’s Over The Hill”

For Time of:

40 Clusters- 115m/75w (clean & thruster)

30 Burpees

20 Pull-ups


7 Muscle-ups

Run up and over the hill (about 1.2 miles)

20 Pull-ups


7 muscle-ups

30 Burpees

40 Hang Power Cleans- 115m/75w

*Since this WOD is for a firefighter, you can do it with a weighted vest- 20m/10w.


04/08/10 WOD Results

Posted on: April 8, 2010admin

19 thoughts on “04/09/10 WOD

  1. Other than the 1.2 mile hill run……..I’m really excited for this one!

    Hey, I have an idea…instead of wearing a weighted vest, somebody can wear ME on their back for the run! Perfect! Any takers?

  2. We can thank (or curse?) Candie for this one! 🙂 I’m so nervous about it! I’m sure it will be a beast but we will also feel such a sense of accomplishment when we’re done! That is, if we survive it.

  3. Ok, I thought “or” ment we had a choice, I didn’t realize we had to do the whole thing! You people are crazy 🙂

  4. When I came to the gym today some of you thought you had a choice on the workout the way that it is written, come on you should know better by now it is the whole thing!

  5. so that work out was BRUTAL!! and I wasn’t any where close to doing the RX weight. I seriously felt ill when it was over. (thanks stacy for being there and offering to capture the moment in case I puked – notice how I said *in case*)

    Gary – Hope your Birthday was a great one and thank goodness you only turn 40 once 🙂

  6. I can’t believe a 40 year old man beat me. Good work today Gary, very impressive, hope I’m that bad ass when I’m 40. Nice work by the 6 p.m. crew, way to push it. And Stacie that time I saw was extremely impressive, keep it up.

  7. Ok so this is SO funny but i have to share, it’ll make Garys day! When i first started CF back in June, i thought Gary and Ben were in high school! Seriously i did! I think one of them, or both, had on Northridge attire or something, so it threw me off! I about died when i found out you turned 40, i thought they were teasing! Ha ha happy birthday Gary!

  8. Hey sorry I missed the WOD today, but my back was hurting still a little from yesterday…. It looked like a good one…. Happy birthday Gary you are a great guy

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