Wed Nov 25 W.O.D

21-15-9

Dead lifts
Pushups
Wallballs
Situps

For Time
Tim 7:13
Scott 5:26
Dan 7:58
Jared 6:58
Jackie 8:47
Kai 7:01
Kelie 7:11
Yanni 5:13

W-D-T TUES NOV 24TH

For Time:


5000m Row
100 Burpees
200 Pushups
300 Wallballs 20# 10'
400 Squats

Two Teams

Team #1= 6 men 18:54
Team #2= 5 men 20:19

Tuesday, November 24 W.O.D

For Time:
5Rounds of

10 Box Jumps
10Pullups
10 Sweepers
10 S.D.H.P (K.B)

Jared 9:35
Kelie 11:00
Dan 10:10
Troja 9:12
Jackie 11:20
Jami 9:00
Justin 9:17
Kai 13:30
Yanni 8:19

Sat Nov. 21 W.O.D

For Time:

20 S.D.H.P
20 Box Jumps
20 Push Press
20 Burpees (no pushup)

Friday Nov. 20 W.O.D

For Time:

Row 500M or Run 400 M
5 Pushups
10 Wall Balls
15 Sqwats

x 4 rounds



Tim 12:20
Troj 13:29

W-D-T Thursday Nov 19 W.O.D

For Time :

20-15-10-5-10-15-20

Pullups
Pushups
Wallball 20# 10 '
Box Jumps

Thursday Nov. 19 2009 W.O.D

For Time:

25 Pull ups
50 Push ups
50 Sit ups
50 Jump box
25 Pull ups






Yanne 9:25
Dan 11:40
Jared 10:52
Kelie 13:15
Jamie 7:52
Keith 10:01

Wed Nov 18 W.O.D

FOR TIME:

Run 4 Laps
10-9-8-7-6-5-4-3-2-1
Thrusters
Jumpbox
Decline Pushup
Run 2 Laps

Yanni:15:20
Kelie:15:51
Jared:15:25
Justin:15:20
Dan :17:52

Friday Nov. 13 W.O.D

For Time: 4 Rounds

500 M Row
10 S.D. H.P
15 KB Swings







Scott: 14:44
Ryan: 14:23

Kelie:15:18
Dan :15:10

Justin:12:55
Trojan:14:53

Thursday Nov. 12 2009 W.O.D

A.M.R.A.P
20 min

10 Box Jummps
10 Knee's to Elbows
10 Pushups
10 20# 8' Wallballs

W-D-T TUES NOV 10TH

16:00 min for total reps

Run 2 laps
Rest
Burpees
Pushups
KB swings

Team #1 Team # 2
1026 956

FINNISHER
Tabada Wall Sit

Tuesday, November 10 WOD

21-15-9
Bodyweight Deadlift
Burbees

For Time

Jackie 65# 805
Justin 245# 4:55
Ryan 225#: 6:20
Tim 155# 6:40
Jimmy 175# 11:45
Dan 185# 11:29