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 –...

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...

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...

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 –...

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...