Monday WOD “Attack of the Zombies” Will you survive?

150 Airsquats

50 Handlift Pushups

21 Pullups

800m Run

21 Pullups

50 Handlift Pushups

150 Airsquats

Wesley–Rx—-21:30

Steve—Rx—–26:14

Blake—-Jpn—-29:17

Anne–Green–32:35

Vicki—-G-Jpn–32:00

Linda—Jpn—–33:58

Dontae-Blue—-34:15

WOW—-that was a monster!! Wesley smoked it. Anne rocked all the Pullups with the green band! Linda made really mean faces at me, but didn’t quit one time, GO Girl!! Dontae DESTROYED his FIRST WOD at the new BOX……..Rugby Nationals here he comes! Great effort by all….you can curse me in the morning…..Nothing but love for my GRITTERS!

10/7/2010 “GRACE”

WOD “GRACE”
30 Clean and Jerk

Blake—120#—-5:59
Brandon-95#—–6:10
Mark—-95#—–5:00
Steve—95#—–4:50
Vicki—-60#——5:00
Mike—-35#Dbs—6:10

“DIRTY DOZEN”

“Dirty Dozen”

25 Walking Lunges
20 Pullups
30 Box Jumps 24″
20 Double Unders
25 Dips (Rings)
20 Knees to Elbows
30 KB Swings 50/35
30 Abmat Situps
20 Hang Squat Cleans 35 DB/20DB
25 Back Extensions
30 Wall Ball 20#
3 Rope Ascents

Main Site shows 50 Box Jumps at 20″ and 70# KB Swings. We used what we had!!

Todd—-16:40
Sarge—-18:05
Wilks—–19:30—70#Bar for HSCleans
Crystal—18:50—–Green Band
Vicki——21:00—-Jumping Pullups
Blake—–23:20
Steve—-23:50
Mike—–28:00—-DNF
Brandon–28:40

Steve and Wilks————-PUKIE!!!!!!!!!!!!!!!!!!!

That was a BRUTAL WOD. Great job everyone on pushing through and crushing it!

10/1/2010

JERK!!!!!!!!!!!!!!!!!!!!!!!!!!

9/30/2010

WOD
30-20-10-5
KB Swings 50/35
Knees to Elbow
Flutter Kick (2ct)

Wesley—Rx—7:45
Steve—-Rx—8:12
Todd—–Rx—8:25
Charlie—40—9:01
Blake—–40–9:50
Mark—–40—10:20
Mike——40–11:18
Linda—–20—11:15
Anne—–Rx—10:30

9/29/2010

WOD

20-10-5
Squat Clean Thruster 55/30
Ring Rows

Anne—-Rx—–7:10
Alyssa—Rx—–8:30
Vicki—–Rx—-6:47
Steve—-Rx—-7:18
Charlie—Rx—-7:32
Mike—-Sub—-6:13
Wes—-Rx+(75)-6:55
Todd—Rx+(95)-8:20

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