Tuesday WOD 9/28/2010 “BALBOA”

WOD “BALBOA”

4 rounds of
100 Jumprope
400m run
10 Body Blasters

Body Blaster—-do a burpee and instead of a jump/clap do a pullup then from the hang do Knee to Elbow. That is 1 rep.

9/24/2010 10 min AMRAP

WOD 10 min AMRAP

10 Front Squats 125#/60#
10 Boxjumps 24/12
10 Hand Lift Pushups

Sarge–Rx—-6+3FS
Todd—RX—5+7FS
Josh—Rx—-5rds
Wesley-RX—4+10fs,9bj
Steve–Rx—-4rds
Brandon-95#–4+4fs
Charlie–95#–3+9fs
Anne—-60#–4+4fs
Vicki—-60#—3+8fs
Linda—-50#–3rds

9/23/2010 “STATIONS”

WOD “STATIONS”

1 min on 1 min rest at each station for 3 rounds
Sumo Deadlift High Pull 95/50
Abmat V-situps
Parrallette Dips
Jumprope

Wesley 884
Wilks 686
Brandon 615
Steve 455
Heather 547

9/22/2010 “HELEN”

WOD “HELEN”

3 rounds for time of
Run 400m
21 KB Swings, 50/35
12 Pullups

I attempted “GRACE” again!!!

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I attempted “GRACE” on April 21,2010 and lost count at 13 and ended up only doing 28 of 30 reps. So I tried it again today…….FAIL!! I need to go back to Kindergarden and learn to count. Anyways Sarge got 2min and 55 secs, awesome!

Todd Jr. WOD

Todd Jr. decided to make up his own WOD.

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The BOX is getting Loaded up!!

New Toys!!!

Thursday WOD 9/16/2010 “LUCY”

W/U 100 Jumprope…20 Situps, 20 Pushups, 20 Airsquats, 1 min deadhang, stretch

Skill GHD Situps

WOD “LUCY”

5 rounds of

5 Pullups

10 Burpees

400m Run

Josh——-Rx–12:17

Steve—–Rx—13:11

Brandon–Rx—13:21

Sarge—–Rx—16:17

Mike—–Blue—19:10

Linda—2 blue–18:28

Nicole–green–23:45

Man it was so COOL this morning! Weather is getting just right. Great work this morning.

Wed WOD 9/15/2010 “100 DB Thruster Circle of Death”

W/U PVC, Stretch 2 rounds of 10 Back Ext, K to E, Dips, 50 Jumprope

Skill Snatch

WOD “100 DB Thruster Circle of Death”

With a circle of people, stagger 30, 25, 20, and 15 lb DBs.
At Go everyone starts their Thrusters with one of the weights. Every 30 seconds yell “Rotate Right”. People will drop their DBs and rotate right picking up the next set.

Sarge——-5:36

Wesley—–6:48

Wilks——–6:58

Steve——-7:07

Vicki–15/10-7:09

Mike———7:36

Brandon—-8:20

Blake——–8:28

Mark——–8:44

Judy–10—8:51

That was super cool!! Well at least I thought it was…… Great effort from all this morning.