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.

9/14/2010 WOD “Claudia”

WOD “Claudia”

5 rounds for time of

20 KB Swings 50/35

400 Run

Josh—Rx—–16:57

Todd–300m—9:40

Sarge-300m—10:32

Jersy-300/35–11:36

Charlie-300/35-10:46

Wilks—300/35-11:05

Anne—35/20–14:20

Brooke-20——14:15

Vicki—-35——16:44

Linda—15—–16:44

Crystal–35/25-11:15

Everyone ran the 300m but Josh. We finnaly got it measured out right!

Mondays are AWESOME WOD 9/13/2010

W/U 30 Pushups, Airsquats, KB Swings 35/20
5 Tire Jump in/outs

Skill OHS

WOD HERO “JOSH”——-“JUMPING JOSH”

21 OHS 95/65
42 Pullups Kip/Jumping
15 OHS
30 Pullups
9 OHS
18 Pullups

Josh—Rx—–9:00
Sarge–Rx—–9:05
Todd—Rx—-10:54
Steve–65/J–9:12
Brandon-65/J–10:08
Mike—-PVC/J–8:55
Blake—PVC/J–8:50
Anne—15/J—7:09
Linda—30/J—9:59
Brooke–PVC/J-9:55
Judy—-PVC/J-9:48
Vicky—PVC/J-7:35

Great Tribute to a fallen Hero!!! RIP JOSH…

9/11/2010 “Fighting 343 Memorial WOD”

In Memory of 343 FDNY who perished on 9/11/01 Let’s get together and honor them by working out. They worked their asses to save well over thousands of our fellow “countrymen”. So let’s get together and get a taste of what they went through.

Team WOD

As a team of 3 complete 100 Pushups, 100 situps, 100 squats, 43 burpees. Only one member can work at a time. Then carry 2 50# db 25 yards while flipping 400lb tire. No one on team can pass the tire. Weights cannot touch the ground during carry or 10 Burpee penalty for whole team. Once on other side start round 2. Team must start with eveyone on top of tire and finish with everyone on top of tire!

Team 1 Todd, Wilks, Jersey

Team 2 Josh, Wesley, Hayword/Steve

Hayword did a great job pounding out 2 rounds. Steve came just in time as back up to help out and get some work done!!

Team 1 came in first with 26:00 and Team 2 followed up with 27:30. This was a grinder WOD for sure. It was our honor to sweat through the pain for the memories of the BRAVE!

Friday WOD 9/10/2010

W/U 3 rounds of 10 Pullups, 10 Back Ext, 20 Jumprope, 5 ManMakers

Skill Deadlift

WOD Deadlift 5x5x5x3x3x3x1x1

Josh——325—-PR by 50#

Mike——-285—-PR by 50#

Mark——165—-First Run

Linda——100—-First Run

Mike M—-205

Steve—–call for weight!

Brooke(mom)—135—PR—–I told you you could do it!!!!

Thursday WOD 9/9/10

W/U 2 rounds of 10 ring rows, 10 Back Ext, 10 Airsquats, 10 Horizontal Jumping Burpees, Stretch

Skill Max Jumprope 5 Attempts

WOD 4 rounds for Time

10 OHW Lunges

10 Handlift Pushups

200yard Dumpster Run w/ 5 Airsquats @ the Dumpster

Sarge——OHS 95#—7:35

Wesley—-OHS 75#—6:44

Steve——OHWL——6:47

Vicki———————-10:38

Linda———————13:38

Judy———————-13:00

Mark———————-8:50

Mike———————-10:19

Nicole——————–9:33

Wed WOD “JACOB’S LADDER” 9/8/2010

W/U 100 Jumprope, PVC, Stretch

3 rounds of 10 Pullups, 15 Airsquats, 20 Mountain Climbers

1 minute of Wild Ropes

Skill Kipping Pullups

WOD “JACOBS LADDER”

5 Deadlift

5 Hang Power Cleans

5 Front Squat

5 Push Press

Start with 20/10 Dumbells and complete Evolution.
Go up 5 # after each successful completion.

Record last completed weight at the 10 Minute Time Cap.

Wesley–50# @ 9:10

Charlie–45#

Andrew-45#

Mike—–35#

Alyssa—30#

Sarge—50# @ 7:30

Todd—-50# @ 4:42

Anne—-30#

Way to work people….Mike from Decatur Illinois, thanks for playing.
Alyssa had a great second class.
Wesley you are a machine, I am sorry we didn’t have 55#s for you!

Tuesday WOD 9/7/2010

W/U PVC PROG, Stretch, 2 rounds of
20 stepups 20″/12″
10 Halos 25#/10#,
20 Sitting Side Taps 25#/10#

Skill Sots Press!!!

WOD “BALBOA”
4 rounds of
100 Jumprope
400m Run
10 Bodyblasters…(Burpee to Pullup to Knees to Elbows is 1 rep)

Josh 14:26
Steve 18:38
Sarge 20:52
Brooke 22:12—-(5 BBs)
Judy 22:24—-(5 BBs)
Linda 23:14—-(5 BBs)

Everyone did great with the new Sots Press! Monster Josh did it with 80#…WOW
Beautiful sunrise ended our morning WOD!

Labor Day WOD 9/8/2010

W/U PVC PROG, Stretch, 100 Jumprope
2 rounds of 10: pushups, Knees to Elbows, Kb Swings
Skill Rope Climbs

WOD 21,18,15,12,9,6,3
SDHP 75/50
Pushpress

Wesley—-RX—-10:43
Steve—–RX—–12:44
Sarge—–RX—–9:43
Todd——RX—–7:14
Vicki——RX—–12:19
Alyssa—-30#—-10:32—-(15,12,9,6,3)

Anne Backsquats 5x5x5x5x1x1x1
50x60x70x80x90(1)x110(1)x120(1)

A couple sweet classes on this holiday! Alyssa did grea on her first class, excellent form!!
Vicki pushed extremely hard Rx’d
Anne hit the backsquats very hard, and after failing on 120 came back to get it on the second try!