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

I attempted “GRACE” again!!!

[kaltura-widget uiconfid=”535″ entryid=”1_mx23j9pj” width=”400″ height=”330″ addpermission=”-1″ editpermission=”-1″ /]
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.

[kaltura-widget uiconfid=”535″ entryid=”1_aaj5zcmw” width=”400″ height=”330″ addpermission=”-1″ editpermission=”-1″ /]

The BOX is getting Loaded up!!

New Toys!!!