Posts Categorized: WOD

Thursday Dec. 31 W.O.D

12 days of ChrismasDo as many in 30 min 50 Pushups 26 O.H. Squats 100 Situps 20 Burpees Run Gym 8 x 2 min Planks 100 Double Unders (400 singles) 25 Box Jumps 50 Wall Balls 100 lunges 50 K.B. swings Row 500 M Jared 30 dnf kelie 27:59 Tim 26:33 Chad 28:12 Dan 25:45 more »

Tuesday Dec. 29 W.O.D

For Time: 30 Double Unders/(90 single)20 Box Jumps 30″15 K.B Swings 55#10 Knees to Elbows 5 RoundsRyan 19:36Dan 19:39

Monday Dec 28, W.O.D

For Time: 7 Body # Dead Lifts14 Pullups21 20# 8′ Wallballs 5 RoundsKelie 16:53rxCaiti 18:04rxScott 12:01Ryan 13:34rxTroja 14:48rxJp 15:09rxChad 15:20

Tuesday, Dec. 22 W. O. D

For Time: 7 Pull ups 14 Pushups 21 Parallette Jump Overs 5 Rounds Dan 6:06 1st muscle up Keith 7:22

Monday Dec 21, W.O.D

“Fight Gone Bad” 2nd Round 20 # 8′ Wall Balls Row 65# Push Press 20″ Jump Box 65# S.D.H.P Rest 5 Rounds Dan 420 > 519 Tim 463 > 502 Matt 461 > 582 Jared 383 > 552 Kelie 409 > 532 Yanni 487 > 577

Thursday Dec. 16 2009 W.O.D

A.M.R.A.P Row 250m K.B. swings Heavy Wall Balls Mt. Climbers 20 min. Team #A Jared Kai Shelby Paula Stephanie Total # 1185 Team # B Kellie Sandy Cathy Stephany Ryan Total # 1693 Jami 343 Chad 429 Yanni 375 Dan 389

Monday Dec 7, W.O.D

For Time: 40 Wallballs40 Box Jumps30 Wallballs30 Box Jumps20 Wallballs20 Box Jumps10 Wallballs10 Box Jumps Kelie:10:01Jared:7:15Tim:9:26Jp :11:14 Troja:11:12 Ryan:6:52 Scott: 7:41 Yanni: 7:31 Jackie: 10:12 P.S. Welcome Chad Our New Member Nice time: 11:11 “Cari”

Friday Dec. 4 W.O.D

For Time : Row 500m 15 Brupee 15 Knees to Elbows 3 Rounds Justin:13:47 Keith:13:24 Dan :15:00 Kelie:14:28 Kai:16:29 Scott:12:17 Ryan:12:58 Shawn:15:56 Jackie:18:40 Jimmy:21:06 Mike and Heather “Cari” For Time Mike11:01 Heather:10:40

Thursday Dec. 3 2009 W.O.D

For Time: 10 Push Press15 Pushups20 Squats 5 Rounds Justin 8:55Dan 10:02Matt 7:08Kelie 9:10Jared 7:46Jami 9:10Troja 12:53New Guy: Shawn “Cari” first day 10:13Jackie 8:43

Wed Nov 25 W.O.D

21-15-9 Dead liftsPushupsWallballsSitups For TimeTim 7:13Scott 5:26Dan 7:58Jared 6:58Jackie 8:47Kai 7:01Kelie 7:11Yanni 5:13

W-D-T TUES NOV 24TH

For Time: 5000m Row100 Burpees200 Pushups300 Wallballs 20# 10′400 Squats Two Teams Team #1= 6 men 18:54Team #2= 5 men 20:19

Tuesday, November 24 W.O.D

For Time:5Rounds of 10 Box Jumps10Pullups10 Sweepers10 S.D.H.P (K.B) Jared 9:35Kelie 11:00Dan 10:10Troja 9:12Jackie 11:20Jami 9:00Justin 9:17Kai 13:30Yanni 8:19

Sat Nov. 21 W.O.D

For Time: 20 S.D.H.P20 Box Jumps20 Push Press20 Burpees (no pushup)

Friday Nov. 20 W.O.D

For Time: Row 500M or Run 400 M5 Pushups10 Wall Balls15 Sqwats x 4 rounds Tim 12:20Troj 13:29

Thursday Nov. 19 2009 W.O.D

For Time: 25 Pull ups50 Push ups50 Sit ups50 Jump box25 Pull ups Yanne 9:25Dan 11:40Jared 10:52Kelie 13:15Jamie 7:52Keith 10:01

Wed Nov 18 W.O.D

FOR TIME: Run 4 Laps10-9-8-7-6-5-4-3-2-1ThrustersJumpboxDecline PushupRun 2 Laps Yanni:15:20Kelie:15:51Jared:15:25Justin:15:20Dan :17:52