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“Party With Helen” 2/12/2011

“Party With Helen”

50 DU’s (150 singles)

21 Kb Swings 53#/35#

12 Pullups

400 m run

4 Tire Flips 400#/150#

21 Kb Swings

12 Pullups

400 m run

4 Tire Flips

21 Kb Swings

12 Pullups

50 DU’s

Joe Rx+ 2 pood 11:14

Todd Rx+ 2 pood 16:05

Holly Rx 35/150 11:49

Wilks Rx 53/400 15:52

Steve 53/400/singles 14:40

Britney 35/150/singles 15:56

Andrew 53/400/singles 22:32

Ladies WOD

5 rounds of

50 Jumprope

25 Kb Swings 26/18

100m run

Mari 12:31

Roxie 15:23

Lisa 16:50

Xenia 18:51

Tuesday are for Triple WODs 2/8/2011

WOD 1

7 min Amrap

10 Airsquats

5 Bupees

rest 3 min

WOD 2

7 min Amrap

10 Kb Swings 53/35

5 Thrusters 30/20

rest 3 min

WOD 3

7 min Amrap

3 Deadlift 185/135

4 Boxjumps 24″/20″

5 Knees to Elbows

Rx
Wesley 22 rds+16

Holly 26 rds +5

Jeff 13 rds +13

Kip 25 rds +20

Anne 20 rds +15

Linda 19 rds +4

Roxie 21 rds +10

Xenia 21 rds +10

Vicky 21 rds +8

Lee 17 rds +10

Jason 4 rds (Injured Reserve)

2/3/2011 15min AMRAP

15min AMRAP

10 Stepups 24/20

5 1 Arm Snatches left 40/25

5 Burpees

5 1 Arm Snatches right

TREAT—Every 3 minutes stop and do 40 Flutter Kicks then resume work!

Steve Rx 11 rds +10

Kip 30#/24 10 rds +19

Ryan 35#/24 8 rds

Vicki Rx 8 rds

Jeff Rx 4 rds +10

Roxie 15#/20 6 rds +19

Xenia 15#/15″ 5 rds +10

Roxie and Xenia got 135# Backsquats!!!! Xenia got a 70# press and Roxie got 65#

Great Pr’s Girls!

Steve won a box of Vespa Power Wasp Extract for bringing in friends in January!!
Visit VESPA Power Products if you want to take it to the NEXT Level..

It’s a Deadlift Day! 1/27/2011

It’s a Deadlift Day!

5 rounds for time of

3 Deadlift 225/95

6 Over the Bar Burpees

200m Run

Wesley Rx 6:32

Holly Rx 7:25

Steve Rx 7:27

Anne Rx 11:09

Emily R.Rx 9:10

Alyssa Rx 10:40

Vicki Rx 11:22

Joe 185# 9:00

Wilks 165# 6:04

Blane 155# 5:42

Jason 155# 7:40

Chris 155# 8:50

Xenia 80# 12:00 (4 rounds)

Roxie 80# 12:00 (4 rounds) Pukie……then back for more!!!

Emily T 50# 9:30

Kathleen 50# 11:55

Trainer WOD 1/24/2011

Trainer WOD

Todd Vs. Holly

21-15-9

KB Swings 70/35
Box Jumps 24/20
Pistols (each leg)

Holly 8:58
Todd 9:28

Yes I got whopped!!!

1/22/2011 “Snatch the Double Unders”

“Snatch the Double Unders”

1 Power Snatch 95/50

20 Double Unders

Every minute on the minute perform snatch and double unders.

Add 1 snatch at start of each minute. Looks like this:

1 Snatch

20 DUs

then

2 Snatch

20 DUs…….and continue until you can no longer finish the 20 DUs in that minute.

Mike K 95# 8 rds + 9

Todd 95# 8 rds

Jeff 95# 5 rds

Holly 30# 10 rds

Anne WOD

10 min Amrap

5 Knees to Elbows

10 Stepups 12″ with 15# plate overhead

25 Jumprope

Anne 9 rds +15 reps

1/20/2011 “Kettleskins”

“Kettleskins”

5 rounds of

13 Kettlebell Swings 70/53
5 Skin the Cats

Skin the Cat: Place rings right above shoulder height. Hand down from rings and throw legs up and over. Touch ground on the back side then throw legs back to the front for 1 rep.
Andy has a great video of it: http://www.youtube.com/watch?v=T-TpLJYJU5o

Todd Rx 5:55
Steve 53 5:35
Vicky 35 6:08 (Skins then toes to bar)

That fun a Fun WOD that really messed with your Head!!

1/19/2011 “Deadpush”

“Deadpush”

10 Rounds of

15 Deadlifts 135/95
15 Pushups (handlift)
20 min time cap

Steve Rx 16:59
David Rx 17:19
Jeff Rx 6rds
Josh Rx(ir) 16:15
Mark 95 18:25
Kip 95 15:09
Holly 80 16:58
Vicki 80 22:25….she wanted to finish! NICE!
Jason 50 19:45

WOD 2

7, Run, 10, Run, 15, Run, 20
Deadlifts 155/95
Pushpress 40db
200m Run

Todd Rx 5:55
Mike K Rx 5:35
Ginn 135/30 12:18
Anne 70/15 7:47 (My Wife Kicks ASS)
Lee 50/15 8:58
Xenia 50/15 9:00
Roxie 50/15 10:40

1/18/2011 “TEAM WOD”

“TEAM WOD”

As a Team complete the following: One member works at a time, the other members hold active rest position. If a member loses the active rest position you must stop and then continue as soon as the active rest position is restarted.

200 Airsquats………..Active rest: Bottom squat hold
200 Abmats………….Rest
100 Box Jumps………Active Rest: Overhead Plate hold 45/25
100 Knees To Elbows.Rest
100 Dips………………Active Rest: Plank Position
60 Thrusters..45/30…Active Rest: Handstand Hold

200m Run every 10 minutes!!!

Team Tall: Steve, Wesley, Mike K
Team CoEd: Jeff, Win, Kip
Team NoBoys: Xenia, Roxie, Holly
Team Winda: Wilks, Linda
Team Scrappy: Jason, Emily

That was alot of FUN!!

1-17-2011 “GRACE”

“GRACE”

30 Clean and Jerks for time

Mike K Rx 2:47 Pr from 4:18

Linda 50 5:18 Pr from 5:33

Jason 45 4:15

Roxie 40 6:58

Xenia 30 5:55

Great morning….Mike you smoked out another impressive PR.

Linda had perfect form

Jason…..you are feeling the work brother, keep it coming

Roxie…..never thought you would be taking your pants of in front of strangers, huh?

Xenia Warrior Princess….Excellent acceleration from the ground and finish at the top!!

Making me proud guys and girls!