10-25-2010 “Jacob’s Ladder”

WOD “Jacob’s Ladder”

5 Deadlift
5 Hang Clean
5 Front Squat
5 Push Press

Starting with 20# DBs complete the evolution as fast as possible, then move up to the next heavier DB in 5# increments. Time stops when you complete evolution with the 50# DBs or at 10 minutes. Women start with the 15#.

Todd 4:40
Josh 5:12
Steve 7:30
Wesley 8:17
Blake 9:31
David 9:42
Jeff 30#
Vicki 30#

10-22-2010 “Running Man”

WOD “Running Man”

200m run
rest 1 min
400m run
rest 2 min
600m run
rest 3 min
800m run
rest 3 min
600m run
rest 2 min
400m run
rest 1 min
200m run………..TIME

Steve 22:32
Weaver 22:36
Wesley 22:41
Mark 24:05
Sarge 25:40
Vicki 29:54
Linda 32:10

10-21-2010 Todd and Anne’s 10th Anniversary

WOD
“Todd and Anne’s 10th Anniversary”

10 rounds of
100 Jumprope
10 Burpees
10 Situps
10 Pushups
10 Squats
10 Pullups

Wesley Rx+ GHD 41:38
Steve Rx GHD 37:43 10 Jumprope
Calvin Rx GHD 36:54 10 Jumprope
Mark Rx 38:07 10 Jumprope
Mike 8 rounds JUmping 36:54
David 32:52
Brent 33:58

10-20-2010

WOD “ANNIE’s SINGLE”

150-120-90-60-30
Jumprope
50-40-30-20-10
Situps

Weaver 8:58
Andrew 10:06
Vicky 11:39
Vic 11:53
Mark 13:02
Alyssa 13:33
Steve 14:20
Blake 16:02
Linda 20:00
Mike 21:15

F.Y.I. Alyssa is Steve’s wife……….better step it up Steve!!!

10-19-2010

WOD
3 rounds for time

10 Ring Pushups
10 GHD or 20 Abmat
10 KB Swings 50/35

Calvin Rx+ 63# kb 3:32
Weaver Rx+ 63# kb 3:54
Sarge Rx 3:17
Wilks Rx 3:37
Wesley Rx 3:53
Charlie Rx 3:53
Steve Rx 4:03
Jersey Rx 4:27
Brandon Rx 4:49
Vic Rx 4:53
Lizard 25# 4:07
David 3:45
Jeff 2 rounds

10/18/2010 “GI JANE”

WOD

“GI JANE”

100 Burpee-Pullups

Wilks 11:32 Rx
Wesley 11:53 Rx
Steve 14:21 Rx
Blake 14:50 Rx
Linda 9:35 50 Reps
Vicky 10:15 50 Reps

Wed WOD 10/13/2010

WOD

8 Rounds of

100 m sprints
8 Burpees

Tuesday WOD 10/12/2010 “HALF-JACK”

Army Staff SGT. Jack Martin III

10 Min AMRAP of

10 Pushpress 115/85

10 KB Swing 50/35

10 Boxjump 24″/20″

Todd——-Rx—6+2

Wesley —95#–5

Hal———95#–5+9

Steve——95—-4+20

Calvin—–95#—4+19

Vic———45#—5

David——80#—4

Brent K—-50#—4

Crystal—–50#—5

Vicky——-50#—-5

Anne——-30#—-5+6

Linda——-30#—-4+20

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