GOALS
7:00 Minute Mile
40 Unbroken Pushups
10 Unbroken Kipping Pullup
07June2010
For time:
Row 30 calories
95 pound Thruster, 30 reps
20 foot Rope climb, 3 ascents
30 Kettlebell swings, 2 pood
Row 20 calories
115 pound Thruster, 20 reps
20 foot Rope climb, 2 ascents
20 Kettlebell swings, 2 pood
Row 10 calories
135 pound Thruster, 10 reps
20 foot Rope climb, 1 ascent
10 Kettlebell swings, 2 pood
29:03
06 June 2010
For time:
30 Pullups
30 Dips
15 Handstand push-ups
155 pound Squat clean, 20 reps
Run 550 meters
18:40
09June2010
As many Rounds in 12 Minutes of:
5 95lb front squat
10 jumping pullups
5 95lb front squat
10 jumping pullups
20 double unders
I did 5 rounds and 3 front squats
07June2010
For time:
Row 30 calories
95 pound Thruster, 30 reps
20 foot Rope climb, 3 ascents
30 Kettlebell swings, 2 pood
Row 20 calories
115 pound Thruster, 20 reps
20 foot Rope climb, 2 ascents
20 Kettlebell swings, 2 pood
Row 10 calories
135 pound Thruster, 10 reps
20 foot Rope climb, 1 ascent
10 Kettlebell swings, 2 pood
29:03
06 June 2010
For time:
30 Pullups
30 Dips
15 Handstand push-ups
155 pound Squat clean, 20 reps
Run 550 meters
18:40
05 June 2010
Three rounds, 21-15- and 9 reps, for time of:
55 pound Overhead squat
Pull-ups
14:32, and the overhead squats were TOUGH!!
03 June 2010
Randy
35 pound Power snatch, 75 reps for time.
14:47 after my near mental melt down from Coach teaching me snatches. It hurts being so EASILY CONFUSED!!!
02 JUNE 2010
I did a trail run, it was a run/walk that was 4.5 miles and took me 47 mins. I just needed some good time by my self today.
01 JUNE 2010
Shoulder Press
5 - 45lbs
5 - 55 lbs
5 - 60 lbs
5 - 65, 65, 60, 60, 55
5 - 55, 55, 55, 60, 60
31 MAY 2010
The Seven
5 - 55 lbs
5 - 60 lbs
5 - 65, 65, 60, 60, 55
5 - 55, 55, 55, 60, 60
31 MAY 2010
The Seven
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
51:13
then we did our 5 mile walk
This WOD was dedicated to the Seven CIA agents killed in Afghanistan. Fair winds and Following Seas.
29 MAY 2010
Arnie
29 MAY 2010
Arnie
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
39:07
Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.
28 MAY 2010
Nutts
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
41:54
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
