WOD August 24th, 2012

Benchmark Friday!

Dirty Dozen

25 lunges

20 pull ups

50 box jumps 20″

20 double unders (60 singles)

25 ring dips

20 knees to elbows

30 kettle bell swings 24kg/16kg

30 sit ups

20 hang squat clean with wall ball 20#/14#

25 good mornings

30 wall ball shots 20#/14#

3 rope climbs

Recent Posts

Categories

Tags

February 23, 2026

In Ocala, horses don’t stop moving – and neither do the athletes who ride them. Between barn work, competitions, travel, .....

February 15, 2026

Jiu-Jitsu in Ocala is growing fast, and so is the level of competition. More athletes are stepping onto the mat .....

February 10, 2026

Down for Donuts isn’t just a workout event – it’s a full-scale fitness competition built on community, purpose, and intensity. .....

January 14, 2026

Every January, motivation is loud. New goals. New plans. New promises. And by February? Most of them are gone. That .....

December 17, 2025

Every year begins with new goals and fresh motivation. People commit to getting stronger, improving their health, and finally building .....

November 13, 2025

The holiday season is a test of discipline. Parties, travel, and tempting foods can easily knock you off course. But .....