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W. David Pleasance

Minot, North Dakota

Former Army officer trying to change America's health one person at a time.

Interests: God, Family, Fitness, Business, Friends, Food

Recent Activity

Workout of the Day

Snatch 1-1-1-1-1-1-1 Then two rounds of: Run 400 Meters Row 500 Meters Continue reading

Posted Mar 22, 2013 at The House - Minot's Other Bar

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Workout of the Day

"Hot Mama" Complete as many rounds as possible in 20 minutes of the following: 12 Hang Cleans (95 lbs/65 lbs) 7 Pullups Continue reading

Posted Mar 21, 2013 at The House - Minot's Other Bar

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Workout of the Day

Complete five rounds for time of the following: 40 Double Unders 30 Box Jumps 20 Kettlebell Swings Continue reading

Posted Mar 19, 2013 at The House - Minot's Other Bar

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Workout of the Day

CrossFit Open 13.2 Workout Complete as many rounds as possible of the following in 10 minutes: 5 Shoulder to Overhead (115 lbs/75 lbs) 10 Deadlifts (115 lbs/75 lbs) 15 Box Jumps (24 in./20 in.) Continue reading

Posted Mar 15, 2013 at The House - Minot's Other Bar

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Workout of the Day

21 - 15 - 9 Deadlift (205 lbs/135 lbs) Box Jump Pullups Then, row 1000 meters for time. Continue reading

Posted Mar 13, 2013 at The House - Minot's Other Bar

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D.P. - 23:38 (35 lb DBs)
S.P. - 25:30 (25 lb DBs)

Workout of the Day

Complete 4 rounds of the following for time: 12 Burpees 20 Dumbbell Push Press (35 lb DBs/20 lb DBs) 400 Meter Run

D.P. - 155,165,175,185,190 - 20reps@125# - 68 Knees to Elbows
S.P. - 75,85,95,115,125 - 20reps@75# - 52 Knees to Elbows

Workout of the Day

Front Squats 3 - 3 - 3 - 3 - 3 Then, attempt 20 repetitions at 60% of your 1 rep maximum. Finish with 12 minutes of alternating between: 5 Jumping Muscle Ups As many Knees to Elbows as possible Your score is the total number of Knees to Elbows completed.

Workout of the Day

Front Squats 3 - 3 - 3 - 3 - 3 Then, attempt 20 repetitions at 60% of your 1 rep maximum. Finish with 12 minutes of alternating between: 5 Jumping Muscle Ups As many Knees to Elbows as possible Your score is the total number of Knees to Elbows... Continue reading

Posted Mar 12, 2013 at The House - Minot's Other Bar

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1

Workout of the Day

Complete 4 rounds of the following for time: 12 Burpees 20 Dumbbell Push Press (35 lb DBs/20 lb DBs) 400 Meter Run Continue reading

Posted Mar 11, 2013 at The House - Minot's Other Bar

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1

Workout of the Day

Complete three rounds of the following for time: 20 Deadlift (155 lbs/95 lbs) 100 Double Unders Follow up with three 500 meter rows. Continue reading

Posted Mar 4, 2013 at The House - Minot's Other Bar

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Workout of the Day

Overhead Squat 3 - 3 - 3 - 3 - 3 Then, complete the following for time: 50 Pullups 100 Pushups 150 Situps 200 Squats Continue reading

Posted Mar 1, 2013 at The House - Minot's Other Bar

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David P. - 15:59
Stephanie P. - 16:21

Workout of the Day

Complete four rounds for time of the following: 20 Jumping Pullups 10 Hang Power Cleans (65 lbs/45 lbs) Run 400 Meters

Workout of the Day

Complete four rounds for time of the following: 20 Jumping Pullups 10 Hang Power Cleans (65 lbs/45 lbs) Run 400 Meters Continue reading

Posted Feb 27, 2013 at The House - Minot's Other Bar

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R.G. - 5:47 (100 DUs) - 3:50 - 2:10.8
D.P. - 7:21 - 3:41 - 1:41
S.P. - 9:40 - 4:14 - 2:01.9

Workout of the Day

300 Double Unders Then, five rounds of the following for time: 5 Burpees 10 Situps Finally, row 500 meters.

Workout of the Day

300 Double Unders Then, five rounds of the following for time: 5 Burpees 10 Situps Finally, row 500 meters. Continue reading

Posted Feb 26, 2013 at The House - Minot's Other Bar

Comment

1

David P. - 135,155,165,175,180 - 10:26 (35lb DBs)

Workout of the Day

Bench Press 3 - 3 - 3 - 3 - 3 Then, 5 rounds of the following for time: 9 Hang Power Cleans (35 lb DBs/20 lb DBs) 15 Pushups 21 Double Unders

Workout of the Day

Bench Press 3 - 3 - 3 - 3 - 3 Then, 5 rounds of the following for time: 9 Hang Power Cleans (35 lb DBs/20 lb DBs) 15 Pushups 21 Double Unders Continue reading

Posted Feb 20, 2013 at The House - Minot's Other Bar

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1

David P. - 165,185,205,215,220 - 10,10,10,10,10,9,9,8 - 9:16
Stephanie P. - 100,115,125,135,140 - 8,8,8,7,7,6,4,5 - 9:25

Workout of the Day

Back Squat 3 - 3 - 3 - 3 - 3 Then, Tabata Push Press (75 lbs/45 lbs) Followed by Situp and Jumping Pullup ladder of: 50 - 40 - 30 - 20 - 10

Workout of the Day

Back Squat 3 - 3 - 3 - 3 - 3 Then, Tabata Push Press (75 lbs/45 lbs) Followed by Situp and Jumping Pullup ladder of: 50 - 40 - 30 - 20 - 10 Continue reading

Posted Feb 19, 2013 at The House - Minot's Other Bar

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Deadlifts
David P. - 225,245,275
Stephanie P. - 115,135,155
Then,
David P. - 21 TGUs (35 lbs), 3+5PUs, 4
Stephanie P. - 30 TGUs (20 lbs), 2+4TH, 3+3T2B

Workout of the Day

Deadlifts 5 - 5 - 5 Then, AMRAP in 7 minutes of Turkish Get Ups. Rest 1 minute. Then, AMRAP in 5 minutes of 10 Pullups 10 Thrusters (75 lbs/55 lbs) Rest 1 minute. Then, AMRAP in 5 minutes of 10 Toes to Bar 10 Jumping Lunges

Workout of the Day

Deadlifts 5 - 5 - 5 Then, AMRAP in 7 minutes of Turkish Get Ups. Rest 1 minute. Then, AMRAP in 5 minutes of 10 Pullups 10 Thrusters (75 lbs/55 lbs) Rest 1 minute. Then, AMRAP in 5 minutes of 10 Toes to Bar 10 Jumping Lunges Continue reading

Posted Feb 18, 2013 at The House - Minot's Other Bar

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1

David P. - 3+8Sq,4,4,4,4 (135 lbs)
Stephanie P. - 3+2Cl,3,3+1Cl, 3+1Cl,3+1Cl (85 lbs)
Jimmy T. - 3,2+6Pu,2+3Cl,3,3 (115 lbs)

Workout of the Day

"The Chief" Complete as many rounds as possible in three minutes of: 3 Power Cleans (135 lbs/85 lbs) 6 Pushups 9 Squats Rest for 1 minute and repeat for a total of 5 rounds.

David P. - 30:46
Stephanie P. - 34:15
Jimmy T. - 38:13

Workout of the Day

Run 800 Meters 50 Pullups 100 Pushups 150 Squats Run 800 Meters

Workout of the Day

"The Chief" Complete as many rounds as possible in three minutes of: 3 Power Cleans (135 lbs/85 lbs) 6 Pushups 9 Squats Rest for 1 minute and repeat for a total of 5 rounds. Continue reading

Posted Feb 14, 2013 at The House - Minot's Other Bar

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1

Workout of the Day

Run 800 Meters 50 Pullups 100 Pushups 150 Squats Run 800 Meters Continue reading

Posted Feb 13, 2013 at The House - Minot's Other Bar

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1

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