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WOD 2-17-11

FRAN
21-15-9
95# Thruster
Pull Up

Jeff 5:28, Adam 5:57, Al 7:42, Wes 10:35 (75#), Richard & Matt 10:00 (65# - 21-15)

WOD 2-16-11

AMRAP 15 minutes:

Triplet: x7 each of Ring Push Up, Ring Row, Ring Dip
Wallball
Wall tire

Jeff, Adam, Steve - 5 Rounds

WOD 2-15-11

Run 1/4 mi
200 Jump Rope
50 Push Up
Run 5 Hills
200 Jump Rope
50 Push Up
Run 1/4 mi

Jeff 14:55, Adam 17:12, Al 22:40, Steve 23:36, Wes 29:03, Matt 33:00 DNF

WOD 2-13-11

3 Rounds:
25 - 95# Power Clean
30 - 45# Push Press
35 - Knees to Elbows
40 - Squat

Jeff 21:56, Adam 26:25, Al 37:44, Steve 30:06 (-25 Cleans), Wes 28:55 (2 rnds), Matt 39:38 (1 Round - 1st time)

WOD 2-8-11

2 Rounds:
50 - Crawler Push up
100' - Overhead Walk w/ 40# KB
25 - Russian Get up
50 steps - Iron Cross Lunge w/ 15# DB

Adam 20:53, Jeff 21:23, Al 24:17, Reece 24:00, Richard 25:00

WOD 2-7-11

50 - 20" Box Jump
50 - Pull up
50 - 200# Tire Flip
50 - Jump Rope
50 - 45# Overhead Squat

Adam 12:33, Jeff 18:24, Steve 21:57, Al 26:04, Eric 26:04 (No Bx Jmp)

WOD 2-3-11

Sets of 2 reps for 15 minutes, 4 man rotation, no rest
225# Back Squat
165# Power Clean

Jeff, Stephen, Al, Adam

WOD 2-1-11

Jeff's Firehouse Shuffle
20 sec work / 10 sec rest for 8 rounds of:

200# Tire Flip
Heavy Rope work
Sledgehammer
20" Box jump
65# High pull
V-up

Total workout = 24 min
Jeff, Wes, Al, Steve & Adam

WOD 1-30-11

20 min AMRAP

2 Push up+Burpee+2 Pull up = 1 rep
Adam 82 reps, Jeff 80 reps, Stephen 57 reps

Burpee+Pull up = 1 rep
Reece 100 reps, Richard - No count

WOD 1-25-11

3 Rounds:
25 KTE
25 Wallball - 20# ball
25 Ring Push Up
Run 1/4 mile

Jeff 17:12, Adam 23:14, Wes 20:11 (2 rnds)

WOD 1-24-11

Muscle Up Practice

Congrats Jeff on your first Muscle Up!

WOD 1-23-11

"Cindy"
20 min AMRAP
5 Pull Up
10 Push Up
15 Squat

Jeff 18, Al 10 2/3, Wes 10

WOD 1-17-11

"GI Jane"
100 Burpee+Pullups

Jeff 16:32, Al 21:36, Wes 23:26, James 11:45 (50 reps)

WOD 1-16-11

"Elizabeth"
21-15-9
135# Clean
Ring Dips

Adam 6:39, Jeff 6:47, Wes 8:34 (95# Clean)

WOD 1-13-11

25-18-11

Burpee
Pull Up
Sit Up
Box Jump

Jeff 14:29, Al 19:07

WOD 1-11-11

17-14-11

165# Deadlift
95# Thruster
58# KB Swing

Jeff 11:24, Al 14:02 (No 14-11 Thruster)

WOD 1-10-11

80 - Burpee-PullUp-Knees to Bar

Adam 14:32, Stephen 17:05 (50), Al 24:58

WOD 1-6-11

"Fran"-ish
30-20-10

65# Thruster / 30#DB
Pull Up

Adam 8:11, Al 11:27, Stephen 12:11

WOD 1-5-11

Muscle Up Practice

Adam & Wes

WOD 1-3-11

30 - Kettlebell #20
30 - Squat
30 - Sit Up
30 - Pull Up Progression
30 - Push Press 45#
30 - Lunge

Melissa 14:19(scaled), Erin 14:46

"Firehouse Tabata"
20 sec ON 10 sec OFF for 6 Rounds:
Sit Up
Pull Up
Ropes
Lunge
Box Jump
Push Up

Richard, Reese, Jeff, Al, Wes and Adam - 18 minutes total

WOD 1-2-11

4 Rounds:
5 - Handstand Push Up
10 - 115# Clean & Jerk
15 - Pull Up

Adam 17:17, Jeff 19:02(scaled), Al 29:48