Workout of the Day (WOD)

Thursday 5/10/12

Dear Fellow Crossfitters from Vippin,

As some of you may know, I will be climbing Mt. Rainier this summer from July 21-24.  I’ve been training pretty steadily over the past few months (along with fitting in a few WODs every now and then) and the climb is less than 3 months away.  As part of my climb, I’ll be raising money for YouthForce, an organization I’ve been involved with for over 6 years.  YouthForce, a program of the Boys & Girls Club, has mission to provide underserved teens with unique mentored internships, college and career preparation as well as the teamwork and leadership skills they need to realize their personal and professional goals. For high-achieving, low-income teens without social networks, these professional work experiences provide a way out of the service economy into career-relevant jobs. Youth gain critical experience and meet the role models who will support them in achieving their greatest ambition and potential.

You can support YouthForce by visiting my donation page at:

Thanks in advance for your support! 

Vipin Duggal


Justin working his way up to checking off some items he wrote on the goal white board.  I think his first one is most important. mistake....WOD's


5 Minute AMRAP

10 Push Press (115/75)

15 Sit Ups

Rest 4 Minutes

5 Minute AMRAP

10 Medicine Ball Push-Ups(each side equals 1)

15 Sit Ups

4 Minutes Rest

5 Minute AMRAP

Row 250m

15 Sit Ups 

We haven't had much Ron Swanson lately, time to bring a little back

This is a reasonable reaction

Kendal sent me these but I think they were designed by Ron Swanson