Archive for April, 2011

Hero: “Collin”

Posted: April 30, 2011 in Uncategorized

Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

Kristan Clever 24:09 (35lb bag, 85lb PP, 24″ box, 65lb SDHP), Rebecca Voigt 24:36 (35lb bag, 85lb PP, 24″ box, 65lb SDHP), Carey Kepler 25:13 (40lb bag, 85lb PP, 24″ box, 65lb SDHP), Lisa Thiel 26:28 (40lb bag, 85lb PP, 24″ box, 65lb SDHP), E.C. Synkowski 34:23 (37lb bag + 20lb vest, 83lb PP, 24″ box, 65lb SDHP), Heather Bergeron 35:14 (51lb bag, 83lb PP, 24″ box, 65lb SDHP).

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Hero: J.T.

Posted: April 29, 2011 in Uncategorized

J.T.

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

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Compare to November 9, 2010

Make-up Day!

Posted: April 28, 2011 in Uncategorized

We missed a few classes this week…if you need to make-up a WOD, we’ll be opening the gym Sunday at 1 for make-up day.

Don’t forget that we’ll only be open for one class Saturday at 4:00.

More Sit-ups

Posted: April 28, 2011 in Uncategorized

Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps

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Compare to December 10, 2010

Elizabeth

Posted: April 27, 2011 in Uncategorized

21-15-9 reps of:
Clean 135 pounds
Ring dips

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Compare to December 2, 2010

Happy Tuesday!

Posted: April 26, 2011 in Uncategorized

40-30-20-10

SDHP (55/35)

sit-ups

push-ups

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Compare to December 31, 2010

3 rounds for time

Posted: April 25, 2011 in Uncategorized

Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

Rich Froning Jr. 7:40, Pat Sherwood 9:49, Lisa Ray 10:16 (1 pood KB, 14lb ball),
E.C. Synkowski 10:32 (1 pood KB, 14lb ball), Miranda Oldroyd 10:53 (1 pood KB, 14lb ball), Joe Alexander 11:09, Bobbi Milsaps 13:18 (1 pood KB, 14lb ball).

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Hero: “Lumberjack 20”

Posted: April 23, 2011 in Uncategorized

Lumberjack 20

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Mat Frankel 21:21, Heather Bergeron 23:18 (193lb dead, 1.5 pood KB, 83lb OH squat, 24″ box, 30lb DB), Elyse Umeda 24:55 (185lb dead, 1.5 pood KB, 75lb OH squat, 24″ box, 30lb DB), Kevin Montoya 26:16.

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Compare to September 25, 2010

Barbara

Posted: April 22, 2011 in Uncategorized

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Austin Malleolo 25:51.
Jason Khalipa: 2:53, 3:05, 3:23, 3:46, 3:54 = 29:01.
Kevin Montoya 31:29.

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Compare to October 25, 2010

Team WOD

Posted: April 21, 2011 in Uncategorized

Teams of 2, work for 10 minutes

One partner does KB swings (55#/35#) while the other partner runs 100 feet carrying a medicine ball (20#/15#). When the runner returns, partners swap. Each minute, on the minute, men will do 5 push-ups and women will do 3 push-ups and then continue whatever they were working on. Score is total reps of swings for the team. The medicine ball is to never hit the ground during transition, only during push-ups. If the ball is dropped, a 5 swing penalty will be deducted from total reps.

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Compare to February 18, 2011