500 meter times
Morey 1:49 Post WOD
Mindy 2:14 Post WOD
Lauren 1:57 Fresh as a daisy

2/19/2008
3 rounds for time of:
50 squats
25 push-ups
25 box jumps
25 push press

Morey 12:25 25lb db’s
Mindy 15:08 10lb db’s
Petra-Ann 25:00 15/10lb db’s
Georgie 24:26 15lb db’s
Nikki 25:55 10lb db’s
Joan 13:25 5lb db’s 3 rounds
Jen 22:42 10lb db’s

2/20/2008
Elizabeth
21-15-9 reps of:
Cleans
Ring Dips

Duffy 3:11 50lb’s
Lauren 4:42 50lb’s
Georgie 5:35 35lb’s
Mindy 6:18 40lb’s
Rox 6:47 25lb’s
Russ 7:05 50lb’s
David 9:38 85lb’s
Jen & Petra-Ann skill work

2/21/2008
Full-5 rounds
Scaled-3 rounds
30 squats
30 swings
30 jumprope

Pam 10:23 20lb’s
Lauren 10:44 20lb’s
Mindy 12:27 20lb’s
Georgie 13:32 20lb’s
Petra-Ann 15:10 20lb’s
David 16:19 50lb’s

Scaled
Jen 10:35 20lb’s
Joan 15lb’s not for time

“Saturday Free For All”
small class due to the weather but for those that braved the roads the reward was
“Fight Gone Bad”

Lauren gets a new PR- 170lb Deadlift yeah pops I said 170lbs !Mindy gets a new PR- 155lb Deadlift What could she do if she took off those glasses and put on her cape?…Stay Tuned Superfriends…only time will tell!



Our first sweat angel in our new pad.




complete as many rounds as you can in 20 minutes of:
15 Deadlift
10 Swings
5 Ring Dips

Jen 9 rounds 35lb DL/20lb Swings/jumping dips
David 13 rounds 70lb DL/40lb Swings/Full Dips
Ben 12 rounds 55lb DL/25lb Swings 50/50Jumping-Full Dips
Russ 12 rounds 55lb DL/25lb Swings 70/30Jumping/Full dips
Joan 9 rounds 25lb DL/15lb Swings/Jumping dips
Nikki 15 rounds 35lb DL/20lb Swings//Jumping dips
Georgie 15 rounds 35lb DL/20lb Swings/Jumping dips

Full WOD 5 rounds
Scaled WOD 3 rounds of:
25 squats
20 tire flips
15 dumbbell push press per side
10 suitcase lunges
5 ring pull-ups

Full:
David 35lbs 19:12
Duffy 25lbs 19:22
Ben 25lbs 33:13

Scaled:
Joan 10lbs 14:40
Petra-Ann 10lbs 16:22

5 rounds for time of:
50 feet of overhead lunges
21 burpees
21 slamball

Full:
David 50lb lunges time 19:20
Scaled:
Duffy 40lb lunges time 13:58 3 rounds
Nikki 20lb lunges time 20:50 3 rounds

1 round for time
Row 500m
50 squats
50 slamball
25 push-ups
25 push press
25 lunges
25 swings
Morey 9:07
Lauren 11:13
Mindy 11:48

This was a good one!
5 rounds for time 0f:
20 Sandbag Deadlift
20 Ring Rows
20 12′ Box Jumps
20 Tire Flips
20 Sledgehammer Hits
Full WOD
Eric 16:40
Morey 19:47
David 27:22
Duffy 30:18
Ben 29:32 2 rounds @ 20 reps 3 rounds @ 10 reps
Half WOD
Pam 15:03
Georgie 18:32
Nikki 18:39
Rox 16:10 scaled 5 rows & 5 flips

Saturday “Free For All”
3 rounds 21-15-9 reps of
Dumbbell Press
Step-ups 20″ box
Deadlift
Ring Dips

Morey 7:48
Nate 9:10
Jens 10:00
Nikki 10:55
Georgie 11:15
Jen 11:33
Rox 14:00

Here are some more pics and WOD’s in no particular order from the first couple weeks in the new space.

3 rounds for time of: 50-40-30 reps of
Swings
Squats
Jumprope
Eric: 8:50

For Time
Row 1000m
50 cleans @ 50lbs
Row 750m
40 cleans @ 50lbs
Row 500m
30 cleans @ 50lbs
Row 250m
20 cleans @ 50lbs
Eric: 25:29