Month: January 2009

1/30/09 Final Countdown

“Final Countdown”3 min. rest between exercises5 min. Row (calories)4 min. Double Unders3 min. Box Jumps2 min. Snatches1 min. BurpeesJenner – 102/167/53/46/26 = 394Kevin T – 96/95/51/41/20 = 303Ken – 93/99/45/45/19 = 301Michelle – 78/51/61/56/18 = 264Cedric – 76/59/60/40/18 = 253Tiffany – 70/57/66/34/13 = 240Rob – 99/28/44/43/12 = 226Steve – 77/33/39/22/14 = 185JB – 80/0/53/37/13 = …
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1/26/09 WOD Back Squats

5 sets of 5 Back squats Mac – 275, 315, 315, 325, 335 Devin – 315 x 5Alex – 255 x5 Kevin T – 245 Jenner – 225 Andy S – 205 Rob – 205 Ken – 205 Alex Langerhorst – 225 x 5, 235Steve – 225 x 5Kevin C – 185 x 3, 205 …
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1/23/09 RALPH

“RALPH”Rowing (calories) & Double Unders7 Rounds1 min on/1 min off Andy S – 469 (134/335)Kevin T – 415 (143/272)Mike – 323 (127/196)Lee – 300 (186/114) Jeff – 266Devin – 253Steve – 240 (119/121)Rob – 240 (131/89)Kim W – 181JB – 286 (hurdle jumps) *Ken & Jenner both PR on retest of 20 min AMRAP 20 …
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1/21/09 WOD “Searing Lungs”

“Searing Lungs”3 Rounds for Time in any order:10 Pullups10 Burpees10 Push Press 65lb/95lb20 Cals20 Swings 35lb/55lb20 Wall Ball 14lb/20lbResults:Tom – 16:28 *Congrats on your First Muscle Up!Jenner – 18:00Devin – 19:02Andy S – 19:13Kevin T – 19:35Kristie – 20:22Lee – 20:29Matt – 21:44Kevin C – 22:25Michelle – 23:43Steve – 25:08Rob Gut – 28:25Cedric – 28:00 …
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1/19/09 Chief

Jenner earns his 50 WOD shirt! “Chief” 5 Rounds of 3 min. on/3 min. off Complete the following as many times as possible in 3 minutes 3 Power Cleans 6 Pushups 9 Squats


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