WOD 12-30-10

"Dirty Thirty"

30 - Wallball
30 - Knees to Elbows
30 - Walking Lunge
30 - Push Up
30 - 45# Overhead Press
30 - 45# Overhead Squat
30 - Pull Up
30 - 35# Kettlebell Swing
30 - Leg Lever
30 - 20" Box Jump

Jeff 14:18 Adam 15:02 Al 20:15 Wes 24:35

WOD 12-29-10

21-15-9

65# Deadlift
Ring Dip
20" Box Jump

Erin 13:12


21-15-9

155# Back Squat
Ring Dip
Pull Up

25 Double Rope Slams between rounds

Jeff 12:25 Adam 15:28

WOD 12-28-10

2.5 Rounds:

20 - 45# Thruster
15 - Burpee
20 - Pull Up Progression

Erin 19:43, Melissa 19:25 (scaled thruster in round 2)

WOD 12-27-10

3 Rounds:
15 - 95# Thruster
10 - Burpee
15 - 58# KB High Pull
10 - Burpee

Adam - 15:05, Wes 18:12 (2 rounds)

Jeff's Firehouse Workout

4 Rounds:
15 - 165# Deadlift
15 - 95# High Pull
15 - 95# Push Press
15 - 95# Bent over Row

14:28

WOD 12-26-10

Cards

Adam, Jeff, & Al, approximately 20 minutes, stopwatch was frozen....literally.

WOD 12-16-10

Ladder x2 for 12 minutes:
Box Jump 20"
Kettlebell Swing 58#
Burpee
Toes to Bar

Adam 2-4-6-8-10-12(BxJ/KB/Burp)
Wes 2-4-6-8-10-12(BxJ/KB)

WOD 12-15-10

3 Rounds:
20 - Push Press 95#
20 - Pull Up
15 - Deadlift 165#
Run 1/4 mile

Jeff 18:12, Adam 20:56, Stephen & Wes 39:16