For Time:

21 – 15 – 9

  • Burpees
  • C2B Pull-Ups
  • C2G Push-Ups
  • Body Weight Cleans (Power Cleans or Squat Cleans)

Post results to comments.

Gris 002
Happy Birthday Gris!

Jan20 058

Happy Birthday Jason, aka JDS!

37 Responses to ““LeFreak””

  1. ian

    Happy B-day Jason!!! Hope you have a wonderful day

  2. ian

    Happy B-day Gris!!Almost didnt notice it was your b-day too. see what happens when somebody’s been awake too long

  3. BB2

    Happy B-day Gris and Jason!
    23.38 (Rx)
    As Bobo would say… Thaaaat left a mark!

  4. Billdozer

    Happy Birthday Gris and Jason, and nice shoes Gris. Ian, did you have too many Chocolate Martinis last night.

  5. the "the Gris"

    Jason – good to see another celebrant outh there.
    Everyone – thanks for the birthday wises.
    Dozer – I am going to buy a pair of red shoes I think.
    JB, you were right. That GHD WOD broke it off in me. I can’t stand up straight. It hurts to lie down, stand up, walk, etc.

  6. Rosie

    HAPPPY Birthday Guys!!!
    25:?? (RR,Reg PU,#55)
    Thanks for the push G! πŸ™‚

  7. Teach

    24:?? ( 135#, C2B, C2G)
    I honestly can’t remember my time…. Just glad I finished! Started at 150( body weight) and after 2 reps realized it was not going to happen… Or at least happen within a hour, so I dropped to 135 which is like 90% of my body weight.
    Huge group at 8:30! Great energy from everyone!!!
    Happy bday guys!!!

  8. Gatekeeper < -III---------III-

    25:?? C2B, C2G, 115# 1st round/125# 2nd&3rd
    Great job Pacemakers!
    Coach Jim, thanks for the talk after the wod. I’ll work harder on it.
    Happy bday fellas and God blees you both.
    Thanks G!
    Happy Resurrection day everyone! Thank you Jesus!

  9. Jackrabbit

    Happy Birthday Jason and Gris! I hope you have a great day!
    Ian…I have a picture of you holding your chocolate martini at the Bullpen!!! hehehe

  10. Ivan Putski (J. Dolenga)

    22:27 (95# Reps, C2B Fat Band, C2G)
    Maybe should have handled a bit more weight on the Power Cleans and Pull Ups, but still managed to feel like Dog Piss for the entire workout (so I’m satisfied with the effort). Good to feel max HR as the limiter rather than muscle failure for the first time in a few WODs. Thanks again to Grace for the scaling – without you pulling me back to reality, I might be dead.

  11. heatherd

    missing my Friday noon class like mad–back at my client’s office for a while so it’s 5 o’clock Friday’s for me for a while:(
    Although, I’m super excited I get to see Coach Jim again this week πŸ˜›

  12. Coach Jim

    hmmmm.. not sure I like the tone of that.

  13. Billdozer

    28:20(RX-BW Power Cleans, Some Squat=200#)
    That was quite a painfully fun workout, round of 21 took me too long, kind of found the groove after that, the people just kept rolling in at 8:30, Taco killed it today.

  14. Bobo

    Holy crap that was a full box at 8:30.
    20:16 (165lb PC).
    yeah, that left a mark BB2. not so much here… or here… but right there. Make that, everywhere.
    Bit off a bit more than i could chew today. Figured i would go with 165, but thought i should try some heavier weight during warm up. went all the way up to BW, which is 188 now(190 was pre wod BW hehe). Felt pretty god, so i thought, what the hell. Yeah, things were a little different after burpees, pull ups and pushups. couldn’t get the first rep. had to strip down to what i originally thought i was going to do 165.
    amazing performance Dozer!
    Nice handywork Barbarian. hehe.
    awesome seeing everyones progress. Judy, Jason, Andy, Jeremy, and Summer; your hard work and focus is paying off.

  15. Bobo

    Happy Birfday Gris and JDS!
    Great timing on having the baby so close to your birfday Gris. hehe.
    Is anyone else having a hard time sitting up out of bed after all of those GHD situps wednesday. I was hitting muscle failure in my abs trying to hold JDolenga’s band for him today. ouch.

  16. Kari

    Happy Birthday guys!
    25:19 RR, KPUs, 65# PC (12-6-6)
    That was the toughest yet I think…thanks for the encouragement and scaling.
    Happy Easter!

  17. Hernan The Barbarian

    8:30 was crazy. First time doing 135 in a WOD and it showed. First 21 were brutal till I got my “french style” split clean down. Thanks for the help G, Spec and JB. I can’t believe that the C2B and C2G would be the resting part of the WOD. Extra special thanks to Teach and Jason for sharing their bars after mine broke mid WOD
    Happy B-day Jason and Gris.

  18. Green Lantern aka Playboy (fka bryan g.)

    21:37 (135/pc)

  19. Old Hickory

    23:31 (Band assist; 95#)
    Getting the barbell to land on my shoulders w/ greater consistency, but still working on fast elbows.
    Special thanks to Silverback & Dennis for keeping me honest!
    Happy B-day to Gris & Jason!

  20. Beast (aka JA)

    18:36 C2B(1/2band), 75# cleans. C2G on my push-ups! WOOHOO!
    My fingers and toes are really sore, I wonder why…Todd? Pre-WOD injury?
    Huge crowd at 8:30! Nice working out with you Judy…you pushed me girl! Thanks Bobo, I needed to hear that.

  21. Nisha

    24:14 (RR, reg PUs, 85#)
    Was debating between doing 65# or 85# for the cleans..glad I went for 85# although it ate up quite a bit of time getting through those as I was doing one at a time…definately not body weight, in fact closer to half πŸ˜‰
    Goal for this month is to get off of the RRs and onto the pullup bar…oh, and thanks Deborah for encouraging me through that last round!!
    G, I was halfway home when I realized that I didn’t put my bar up πŸ™ so sorry, will do extra burpees when I get home!!!

  22. Gatekeeper < -III---------III-

    25:?? C2B, C2G, 115# 1st round/125# 2nd&3rd
    Great job Pacemakers!
    Coach Jim, thanks for the talk after the wod. I’ll work harder on it.
    Happy bday fellas and God blees you both.
    Thanks G!
    Happy Resurrection day everyone! Thank you Jesus!

  23. Teach

    Hernan – I didn’t realize your massive strength broke your bar?? So far at ACF you have broken a dumbbell and a bar!! I’m amazed…

  24. JUDY

    15:49, 75 #PC, started w/ 1/2 inch band, but had to change to Green since I wasn’t getting my chest to the bar, so prob shouldn’t have counted some of the first round (I know Grace didn’t). I’ll try heavier on the PCs next time. Thanks everyone, happy bday boys =)

  25. mario & chrissy c

    chrissy c – 27:52 Thin white band; #75
    mario c 21:23 Scaled to 15/12/6 #75

  26. Beast (aka JA)

    Hernan the Barbarian…a member of the Wrecking Crew. He’s probably the only one that actually wrecks stuff in ACF. That’s my teammate! HAHA!

  27. G

    28:12 (Rx -all Squat Cleans – ouch!, C2B, C2G)
    Team Ramrod:
    Report 7:30am Saturday at the box!

  28. G

    Thanks for your awesome coaching tonight Jim! 115 squat cleans got really heavy; I weighed in at 117 and we don’t have 1-lb plates πŸ™‚
    Chalkman, the RX pep talk was fun. I think tonight I was the Chalkman, not you.
    It was great working out with the Friday night crew. Crazy Carl and HeatherD back in action. Awesome job Wheezy, Gina and Bob.
    Welcome aboard, Chi. Good baseline today.
    Glad to see Kim post her baseline WOD!
    Nisha, way to be accountable. The load was definitely just right today. You Oly-lifts have come along way.
    Vlad, you keep changing your persona. Guess today was appropriately “Ivan Putski”. You are showing your age. The young ones do not recognize that Olympian πŸ™‚
    Hernan, just don’t break the cool bench equipment, ayt?! Nice French flair on your split cleans. Very euro!
    Good to see Brandon W, Josh K, SOS and Steven K back in action. Also good to see April join the pacemakers πŸ™‚
    Judy, keep striving for full ROM. That’s the only way to separate yourself from others outside the box.
    Kari, I can tell from your lifts today that you have taken the barbell clinic. Way to take on that load!
    Great energy at the box all day long. Lots of milestones!

  29. mario & chrissy c

    chrissy c – 27:52 Thin white band; #75
    mario c 21:23 Scaled to 15/12/6 #75

  30. Nicole disco d