Workouts: Sept. 25, 2011


9 a.m. WOD at Functional Fitness 204

4 3-minute stations with 1 minute of rest between each:

10 push-ups/10 body rows (pull-ups)


Bear crawl/sit-ups

Box jumps (step-ups)/squats

Hermetic Code Legislature WOD after Frank’s tour (about noon):

Frank’s website:

The WOD starts and ends down by the drunken fishermen on the riverwalk

5 rounds (30-minute cap):

Rep scheme:

Round 1 – 3 reps

Round 2 – 7 reps

Round 3 – 9 reps

Round 4 – 11 reps

Round 5 – 13 reps


Sprint the Riel stairs

Box jumps on fountain ledge (don’t fall in!)

Sprint the Ledge stairs

Handstand push-ups against the columns or push-ups

Sprint down ledge stairs

Box jumps on fountain ledge (don’t fall in!)

Sprint down Riel stairs


Skate Skiing in the Dark?

We head to Mount Evergreen and ski under the stars, then plink some targets at the Lake of the Woods Gun Club.


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