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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