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

I attempted “GRACE” again!!!

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I attempted “GRACE” on April 21,2010 and lost count at 13 and ended up only doing 28 of 30 reps. So I tried it again today…….FAIL!! I need to go back to Kindergarden and learn to count. Anyways Sarge got 2min and 55 secs, awesome!

Todd Jr. WOD

Todd Jr. decided to make up his own WOD.

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The BOX is getting Loaded up!!

New Toys!!!

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.