WARM UP: Med Ball Toss

CASH IN:  Quarter Deck

STRENGTH:  Jerk x 3,2,2,1,1 @ 90% 1 RM

WOD: “The Machine” (last seen 6/22/2010)

 when this is over you will either prove to be one or feel like you got tossed into one.

10,9,8,7,6,5,4,3,2,1  of:


Push Press

CASH OUT:  30/30 Sit Ups x 4

Funny how "the pull" gets more efficient as fatigue sets in.

Mark illustrates the difference between a "cash out" and a "cool down".

5 Responses

  1. Casey

    Great job 5AM! Jonathan, Todd and Ian went heavy and worked hard!

    8:30 Girl-rillas: Marci, Maria, Karina, Christle, Tanya and Donna…..great job girls!!

  2. brad

    I tried this a few weeks ago with no success, so let me give it another shot. For those of you wanting to improve various gymnastics — handstands, muscle ups, dips, tumbling, etc — and do so at a facility specifically equipped for it, there is Basel’s gym just east of CFSB at 4963 Louetta. Basel’s has rings, bars, spring floors, tumble track, a foam pit and more. So you can more safely work on your skills.

    Easiest way to test this out is at open gym on Friday’s, 4:30 – 6:00. I’ve been told it’s mostly kids, with some high school and college athletes. I’m going tomorrow, and then to the 5:30 or 6:30 class if anyone wants to join me. I’d like to have someone come with me so I don’t look like some old creeper dude hanging out with the kiddies. It’s only $5. Eventually, if we get a large enough group, they rent out the place for about $50 an hour on Friday evenings or Sunday afternoons.

    Email if interested at [email protected]

  3. Dick D

    Gonna try and get this one done in my garage tonight. What all does the quarter deck consist of? I haven’t done that in forever.