SEALFIT 10-15-11

SEALFIT

BASELINE:
21-15-9
DB SNATCH 40-30
PUSHUPS
200M

GINN 5.08
CATHY 7.07
KATIE 7.16
FAIN 5.15

STAMINA
400M FARMERS CARRY 50/35
VESTED BEACH RUN
THEN AT BEACH
100 4 CT FLUTTER KICKS
100 4 CT MTN CLIMBERS
100 SITUPS

WORK: TAYLOR – 30 MIN CAP
3 RFT
24 PULLUPS
24 WALLBALLS
24 BOX JUMPS
24 BURPEES
24 PUSHUPS
24 TUCK JUMPS
24 SDHP 45/35

FAIN 28.05
CATHY 30.05
KATIE 2 RDS + 100
GINN 22.52

DURABILITY 12 MIN PLANK

10-12-11 KICK PUSH PULL

5 ROUNDS
400M RUN
15 PULLUPS
15 PUSH PRESS 50% BW

COLE 16.54
FAIN 15.55
GINN 15.10
BRANT 23.34
JACOB 25.39
BUDDY 27.30
BAR 24.05
REB 27.03
KATIE 22.37
ROBBIE
AARON 33.47
MIKE K 15.38
BUTLER 18.30
JEFF 30.44
SHASTA 28.56
LANE 27.51
ALYSSA 27.22
ROBIN 29.20
SHAWN 17.35
BROOKE 22.50
SOPHIE 23.17
WENDY 20.09
DIANA 20.15
TODD 18.49
DAN 19.45
CHARLIE 18.32
CELESTE 20.07
CATHY 24.03
WILLIAM 25.56
RICK 24.04
BLAINE 15.56
ANNE 26.39
GEORGE 24.33
BRETT 26.43
DEB 34.50

10-10-11 ASS N ABS ANNIE

400M BUY IN

50-40-30-20-10

WALKING LUNGES (KNEE KISS)
ABMAT V SITUPS

CASH OUT 400M

GINN 9.53
COLE 9.33
FAIN 10.18
STEVE 10.41
WEAVER 11.26
NIKE K 14.39
BRANT 13.30
JACOB 16.57
BOBBY 15.57
KATIE 15.35
REB 17.06
BAR 18.13
BUTLER 13.59
PHILLIP 11.38
ALI 200M 16.31
SHASTA 17.30
ROBIN 15.57
JEFF 19.23
VAN 10.35
RICK 33.40
HNNAH 12.53
KATHRYN 14.12
CATHY 13.06
GEORGE 12.32
SKARP 20.33
HEATHER 17.57
BROOKE 18.36
LAURA 15.18
KAT 13.45
BLAINE 8.41
PEYTON 15.56
ALICIA 15.33

SEALFIT 10-8-11

SEALFIT

BASELINE: ROM STRETCH

5 RFT
20 DL 95/65
10 FLOOR WIPERS 95/65
5 SKIN THE CATS
CASH OUT 400M BUDDY CARRY 95/65

FAIN 12.36
COLE 12.06
HANNAH 14.37
CATHY 15.26
KATIE 14.59
GINN 12.20

STAMINA: SPUTNIK

400M
10 BURPEES
30 ABMATS
800M
20 BURPEES
20 SQUAT JUMPS
1 MILE
30 BURPEES
10 WALKING LUNGES
BEACH RUN

GINN 42.27
COLE 42.24
FAIN 42.35
KATIE 50.19
CATHY 52.30
HANNAH 56.46

WORK: FRANKENCHIPPER

400M
20 KB SWINGS 53/35
12 PULLUPS
400M
15 OHS 45/30
30 WALLBALLS 20/14
400M
15 PULLUPS
30 PUSHUPS
45 AIRSQUATS
400M
50 PUSHPRESS 45/30
50 BOX JUMPS 24/20

FAIN 18.45
COLE 18.35
HANNAH 25.31
CATHY 23.30
KATIE 24.27
GINN 19.21

DURABILITY: 12 MIN PLANK

Sealfit 10-1-11

SEALFIT

BASELINE: ROM
5 RFT
15 MTN CLIMBERS – 2 CT
10 FLUTTER KICKS – 4 CT
5 WALL CLIMBS

VAN 8.24
MIKE 6.59
CATHY 8.47
MARLIN 8.45

STAMINA:
21-15-9 X 2
BOX JUMPS 24/20
PULLUPS
DL 185/135
200 M AFTER EACH ROUND

VAN 29.11
MIKE 22.37
CATHY 27.15
MARLIN 29.31

WORK:
50 BURPEES
50 AIRSQUATS
BEACH RUN
50 AIRSQUATS
50 BURPEES

CATHY 37.24
MARLIN 37.30

DURABILITY:
12 MIN PLANK