WOD: each team must complete 5 rounds for time of:

10 Burpees

15 Knees To Elbows

20 Swings

25 Squats

Team Kick Ass!

Mindy

Georgie

Damon

Paul

24:03

Team Knees To Sommewhere

Becky

Jess

Mike

Brian N.

29:49

Warm-up: Dynamic + 500m row / 3 rounds of: shoulder triplet – Sampson stretch – 10 sit-ups –

10 supermans – 10 mountain climbers – 10 squats – 5 push-ups
WOD: For time complete:

30 – 20 – 10 Hang power cleans Men 95lbs – Women 65lbs

15 – 10 – 5 Pull-ups

Becky          12:40         45lbs               black band

Mike           11:45          75lbs               green band

Clarke         11:00         80lbs

Hillery         5:35         35lbs               black band

Mindy         9:05        50lbsx15/60lbs remainder     blue band

Fabio          7:30          95lbs                 Rx’d

Andrew      7:29           95lbs                Rx’d

Annie         16:47         65lbs                  Rx’d

John P.       5:10          95lbs                  Rx’d

Damon       8:04          80lbs

Sarah          9:00          med ball           black band

John S.       6:56           65lbs

Tom           6:19             50lbs                blue band

Georgie      9:40           50lbs                 purple band

Main site WOD:

“Nicole“

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Sub row for run

Eric     7 full rounds           107 total pull-ups

Joey     6 + 400m                83 total pull-ups

Main site WOD from Thursday:

“Elizabeth“

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

Brian          12:10          95lbs

Duffy          14:57         100lbs

Warm-up: Dynamic + 500m row / 3 rounds of: shoulder triplet – Sampson stretch – 10 sit-ups – 10 supermans –

10 mountain climbers – 30 jumping jacks

WOD: 5 rounds for time of:

20 Push Press

20 Box Jumps

Annie             50lbs NFT

Jim                 skill work

Fabio               12:55               80lbs + 25lb vest

John                11:12                80lbs

John S.            16:37               80lbs

Ted                   12:41               60lbs

Tom                  14:38               50lbs

Georgie            11:53                30lbs

Mike G.           15:26                40lbs

Joan                 11:53                30lbs

Main Site WOD:

“Elizabeth“

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

Eric          14:38

Joey         13:19

Deadlift PR Day

Becky             120lbs

Mike               270lbs

Fabio              360lbs

John P.          285lbs

Caitlin            170lbs

Ted                 275lbs

Damon          260lbs

Georgie          160lbs

A few make ups this week but so far Everybody Hit A PR!

Update Deadlift PR make ups from Thursday

Mindy               185lbs

Clarke               240lbs

Warm-up: Dynamic / 3 rounds of: shoulder triplet – Sampson stretch – 10 sit-ups – 10 supermans –

10 lunges – 10 pvc push press – 30 jumping jacks

Skill Work: Front Squat Rack w/ 45lb bar

10, 8, 6, 4, 2 reps

WOD: 10-9-8-7-6-5-4-3-2-1 rep rounds of:

Squat

Push-ups

This WOD has no time component but a strict emphasis on form, pace and above all…

spirit….awww yeah…come awn…we’ve got spirit yes we do we’ve got spirit how bout YOU!