7/28/10
Team WOD (1 works one rests)
100 Thrusters (95/55)
80 burpees
60 toes to bar (you can kip)
40 box jumps
7/27/10
3 rounds for time of: (95/65)
20 Front Squats
20 Hang Power Cleans
20 Push Jerks
50 double unders
Post total time.
The weight that you choose must stay the same for the duration of the WoD
Beginners Skills
Medball Clean
Overhead Squat
WOD
50,40,30,20,10
Sit up
Medball Cleans
A farewell to Anne
Well the Queen of the gym has moved on. Anne is on her way to Seattle to enjoy the Green, the Seahawks, Mariners, Puget Sound, seafood, coffee, Pyramid Brewery, and rain. Anne you will be missed and hard to replace.
WOD
1 round each of
Max Rep L pull ups
Max Rep Dead hang pull up
Max rep kipping pull up
1 minute rest between rounds
Once pull ups are completed rest 3 min and do.
10 min AMRAP
35 double unders
Max Rep Ring Dips
7/22/10
clapping Cindy
12 min AMRAP
5 clapping pull ups
10 clapping push up
15 squat jumps
Beginners skills
Press, Push press
7/20/10
Davey Mac
5 rounds for time of:
7 Ground to Overheads 135 lbs
20 1 Leg Double Unders (10 each leg) finish one leg before you switch
Post total time.
Beginners Skills
Snatch
7/19/10
There is No 3pm class today.
John & Muriel D
15 min AMRAP
25 push ups (release hands at bottom)
15 med ball cleans
25 deadlifts (155)
Beginners Skills
Snatch
Over Head Squat
7/16/10
25 SDHP
25 kb swing
20 SDHP
20 kb swing
15 SDHP
15 kb swing
10 SDHP
10 kb swing
5 SDHP
5 KBS
7/15/10
100 Air Squats
50 Push-ups
80 Air Squats
40 Push-ups
60 Air Squats
30 Push-ups
40 Air Squats
20 Push-ups
20 Air Squats
10 Push-ups
7/14/10
21 Chest to Bar pull ups
21 Hand stand push up
50 double unders
15 CTB pullups
15 HSPU
50 double unders
9 CTB pull ups
9 HSPU
50 Doubles
"Severin" 50 Strict Pull-ups 100 Push-ups, release hands from floor at the bottom Run 5K If you've got a twenty pound vest or body armor, wear it. Peter Egyed 34:59 (20lb vest), Graham Holmberg 38:20 (20lb vest), Russ Malz 41:53 (20lb vest), Kim Malz 44:09 (no vest). Post time to comments. Enlarge image U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.