40,30,20,10
Deadlifts
Dips
Double unders
Waiter Lunges
Deadlifts
Dips
Double unders
Waiter Lunges
Alanna 135#
Amy 110#
Bryce 185#
Monday, May 11, 2009
CFO has "ups"
Yep thats Me! Abby
Juanita went for 25.5"
Genevieve found love with 33.5" box
Mexicans CAN jump!
Joe D hits 33.5" while Adriane goes 24"
Ryan working it out on 24"
The BC on 25.5"
Ryan working it out on 24"
The BC on 25.5"
Lori first time Jumping and went with 18"
John gets air with 25.5"
The BC mid air for Double Unders
Alanna working her DUs
Friday, May 8, 2009
Another Choice of Benchmarks WODS!!!
This time its your choice of KELLY, JOSHUA or DANIEL!!!!
Kelly
400 M run
30 wall balls
30 box jumps
X5
Lori 41:56
Melissa 32:21
Melissa 32:21
Tracy 33:39
Angela 48:25
Scott 30:55rx
Delia 48:15
Delia 48:15
Joshua
21 OHS
42 Pullups
15 OHS
30 pullups
9 OHS
18 Pullups
Marisa 21:32 rx
Tammy 14:16 rx
Megan 12: 26
Daniel
50 pullups
400 M run
21 Thrusters
800 Mrun
21 Thrsters
400 M run
800 Mrun
21 Thrsters
400 M run
50 pullups
Bryce 36:20 rx (115# 1 round thrusters)
Abby 25:02 rx
Brit 30:01
REVISED Mud Run Info!!!!
Ok So we are PAID for and ready to go!
We need to be at the Mud Run no later than 8am to fill out our packets!
Yep its an early Saturday AM but hey it will be SO FUN!
So since many of you are NOT military and a few of us ARE...we will be CARPOOLING with those of us who have decals to get onto Ft. Lewis!
WE WILL MEET BEHIND ANYTIME FITNESS IN DuPONT! BE THERE NO LATER THAN 7:30 AM
BRING YOUR ID and
BRING A TOWEL AND A CHANGE OF CLOTHES!!!!!!
Alanna has just recently found out that she is going to visit family a day earlier than she had expected so she will NOT be participating! We are sad but have a GREAT time seeing your family!
Your shirts are DONE!!! A big thanks to Amy Brevor who took my ideas and made some GREAT artwork to go on these shirts!
So pull out your OLD shoes and lets GET DIRTY!!!!!
We need to be at the Mud Run no later than 8am to fill out our packets!
Yep its an early Saturday AM but hey it will be SO FUN!
So since many of you are NOT military and a few of us ARE...we will be CARPOOLING with those of us who have decals to get onto Ft. Lewis!
WE WILL MEET BEHIND ANYTIME FITNESS IN DuPONT! BE THERE NO LATER THAN 7:30 AM
BRING YOUR ID and
BRING A TOWEL AND A CHANGE OF CLOTHES!!!!!!
Alanna has just recently found out that she is going to visit family a day earlier than she had expected so she will NOT be participating! We are sad but have a GREAT time seeing your family!
Your shirts are DONE!!! A big thanks to Amy Brevor who took my ideas and made some GREAT artwork to go on these shirts!
So pull out your OLD shoes and lets GET DIRTY!!!!!
Thursday, May 7, 2009
The gym... ALWAYS a work in progress!
The entrance!
our new stickers!
the office! haha
The board of TERROR and the Concept II
Abs??? a lil cush for your tush and a place for your feet..
Pullup bar!
Another shot of 25ft of BAR
big ole TIRES!
boxes! 18" 22",24", 26", 33"
Back extensions
Wall ball targets
bells and balls
FINALLY a place to put our ropes and rings! can't wait!
need to TOBATA something?
How about some KETTLEBELLS!!!!
Tobata 20 sec work 10 sec rest for 8 rounds of
SWINGS
1 min rest
Clean N Press
1 min rest
Snatches
1 min rest
NOW....................................
do totals OF all 3 witha min rest inbetween!!!!! YIKES...can you say CORE???????
Swings C&P Snatch
Lori 84 49 73
Mike 65 40 69
Marisa 78 41 60
Scott 71 41 71
Casey 68 31 50
Ryan 72 34 56
John 80 55 87
Kristen 60 42 61
Audrey 64 49 70
Tracy 77 39 58
Stacey 69 42 63
Mel 67 46 68
Amy 60 37 45
Melissa 82 48 76
Shannon 90 56 59
Joe D 85 41 69
Ann 73 42 66
Mary 82 48 59
Huw 77 33 51
Julie 83 38 72
Tammy 77 36 59
Gen 69 28 63
Brit 74 40 66
Delia 79 37 49
Tobata 20 sec work 10 sec rest for 8 rounds of
SWINGS
1 min rest
Clean N Press
1 min rest
Snatches
1 min rest
NOW....................................
do totals OF all 3 witha min rest inbetween!!!!! YIKES...can you say CORE???????
Swings C&P Snatch
Lori 84 49 73
Mike 65 40 69
Marisa 78 41 60
Scott 71 41 71
Casey 68 31 50
Ryan 72 34 56
John 80 55 87
Kristen 60 42 61
Audrey 64 49 70
Tracy 77 39 58
Stacey 69 42 63
Mel 67 46 68
Amy 60 37 45
Melissa 82 48 76
Shannon 90 56 59
Joe D 85 41 69
Ann 73 42 66
Mary 82 48 59
Huw 77 33 51
Julie 83 38 72
Tammy 77 36 59
Gen 69 28 63
Brit 74 40 66
Delia 79 37 49
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