Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Doug getting air during tabata lateral jumping.

Today we saw more pull-up firsts, Amanda K. and Catherine.  It is always super exciting to see someones first pull-up and after that first one, you start to dream of the day you no longer need a band.  So when is that?  Below is a chart of the progression for bands.  Locate the band that you use and make a reasonable goal to decrease assistance.  The ultimate goal will be to do pull-ups unassisted.  How long do you think that will take?  How long do you think it will take to decrease bands?  Now is the perfect time to set some long term and short term goals.  If you are on a blue band now, your goal could be to get unassisted by January 1 and move to a red band by December 1.  The same can be done for ring dips and muscle-ups.  Practice when you have time before or after a WOD, with a little practice that day is not as far away as you may think.


Thanks to Beyond the WhiteBoard for this photo.

We are only days away from going back to Verve programing.  We have been following the Mainsite WOD's for almost a month now, what did you think?  Did you even notice?  Like it? Hate it?  Post to comments.


  1. Danimal :

    a month already??? I definitely didn’t get all my WODs in for the month but I’ve found two things: first, the last 30 days were a little more unpredictable and second, less challenging… my thoughts

  2. Danimal :

    oh, also, I will mention that cindy is a bitch, although a beloved one. And even though I can’t workout tomorrow because I’m working all hours workouts are available, I’ll get a verve T-shirt out to anyone who can get more than 23 rounds (small print: excludes people with a first name of Matt or Luke. They, however, will receive a congratulatory high five and vengeful smile. Max shirts to be given out: 2).

  3. T :

    I prefer Verve programing. Although the Bench Mark work-outs are challenging-it seems that the main site sticks to them too often. I think Cherie, Matt, Luke and Zack are a bit more creative when coming up with the work-outs. For me, it keeps things more interesting.

  4. Emmalee :

    I agree I think that the Verve workouts are more varied, you don’t see the same one within 2 months. I found with working and not being able to do a Verve workout due to lack of equipment, I could always check the main site and do their WOD. It happened twice this month I did the same workout within days of each other, I did Annie both times, and one other one. I do like the benchmark workouts and the challenges they bring, but I also like the creative ones verve produces. I am excited to get back to Verves stuff! forgot to mention I still love that Verve doesn’t do rest days (it’s up to you to give one), but a WOD offered everyday is awesome!!!!!!!!

  5. Joylyn :

    Much love the the varied Verve programming! The anticipation is fantastic!
    My disclaimer has to be that I wasn’t really around much the last month to partake in the mainsite WOD’s.

  6. Hey thanks to Zac and the 8am class for entertaining the camera crew from SWAT Magazine TV from the Outdoor Channel. You guys looked great! They said it will air on episode 10 of their show early next year. Cool!

  7. derek :

    I really like the Verve programing a lot and I feel like we seem to do a lot of the main site stuff as well. It seems like a great mix. I also like that different trainers take different weeks it keeps the ideas fresh. Also love the strength classes as a supplement for those wanting to work on specific things. BTW Zac if you haven’t named your puppy yet, how about Norin Radd (the silver surfer)…I’m a geek

  8. Luke :

    I really don’t mind our own programming. . . don’t really mind doing the main site WOD’s either. They’re all hard (and fun). Although, I do miss having the pre-WOD lifts a bit. We can do cool stuff like that when we program our own.

Speak Your Mind



For time:

45 Double unders

45 Push press, 95# (65#)

45 Burpees

45 Double unders

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spare wod

Five rounds for time:

12 Dumbell push press, 40# (25#)

15 Ball slams

18 Box jumps, 24" (20")

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Enter some interesting info here…. I've got nothing!

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