Month: November 2008

11/30/08 WOD “Annie R U OK?”

“Annie R U OK?” 15-12-9 Row (Cals) Box Jump Burpee DB Thruster (25lb, 15lb) Ball Slam (15lb, 10lb) KNE Great job today guys on using proper form and full ROM on all the movements!

11/29/08 WOD

10-20-30 Slam Ball Waiters Walk Lunge (Total Reps) OH Squat (Total Reps) Kim F – 7:59 Bob – 8:46 Devin – 8:53 Damienne – 12:49 4 Rounds  – 2 min rest between rounds Row 25om 25 Double Unders Devin – 2:03/2:18/1:59/2:10 Kim F – 3:17/3:49/3:36/4:07 Bob – 2:27/2:15/2:23/3:00 Damienne – 4:38

11/26/08 WOD

AMRAP in 20 min 20 Weighted Step Ups 15 Ring Rows 10 Dips Tom – 9 2/3 Jenner – 9 Andy S – 8 1/3 Ken – 7 2/3 Kristie – 7 Susan – 7 Michelle – 7 Kim F – 6 2/3 Nick – 6 2/3 Ed – 5 1/3 Kim W – 5 …
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11/25/08 WOD “SOBE”

“SOBE” AMRAP in 20 minRow 400m21 Thruster 75lbs, 45lbs Devin – 5 Andy P – 5 Kevin T – 4+19 Kristie – 4+16 Ken – 3+13 Greg – 3+7 70lbs, 35lbs Susan – 5 Elodie – 4 Cedric – 3

11/25/08 WOD Partner Ladders

Partner Ladders….U Go I Go… Rowing Cals 15…11 Ring Rows 15…11 Box Jumps 10…5 Burpees 10…5 Russian Twists 50,40,30,10 Thanks Michelle & Mac for coaching!


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