Monday Jan 25, 2010, W.O.D

For Time:

Rapid Fire Inc.

10 Pushups
10 Situps
10 squats

10 Rounds

Mike x5 600
Jared 1018
John 1113
Randy 1522
Ricky 1445
Odie 1402

Monday Jan 25, 2010, W.O.D

For Time:

30 Squats

20 Box Jumps

10 Pullups

5 117 ' Sprints

4 Rounds

1200

Kelie 1516

Hillery2031

Dan 1604

1300

Trojan1444

Val 2254

1300

Mindy1716

Scott 1244

Jami 1346

Marquis 1644

Chad 1549

Jackie 1601

1700

Betty 1006

Yanni 1134

Matt 1113

Kai 1344

"Cari"

Amanda 11:11

Sat Jan. 23 2010 W.O.D

OPEN GYM

Friday Jan. 22, 2010 W.O.D

For Time:

5 Dead Lifts
10 Pullups
15 Burpee

6 Rounds

Thursday Jan. 21 2010 W.O.D

For Time:

20 Thrusters
20 Pushups

6 Rounds

Wed Jan 20 2010 W.O.D

For Time:

200 Jumpropes
20 Situps
20 K.B. Swings
3 Down&Backs

5 Rounds

Tuesday, Jan. 19 2010 W. O. D

For Time:

15 walking Lungs
Weight overhead
15 Box Jumps
15 Pushups

6 rounds
Jared 2741
Kelie 1730
Paula1818
Kat 1704
Matt 1326
Eric 1848
Mikinsey 1143
Trojan1301
Scott 1941





"Cari"

Greg1019
Amy1200

Monday Jan 18, 2010, W.O.D

For Time:

10 Clean + Jerk

10 Pullups

20 Squats

5 Rounds

Sat Jan. 16 2010 W.O.D

OPEN GYM

Tabada
PullUps
Squats
Pushups

Friday Jan. 15, 2010 W.O.D

For Time:

Row 500m
20 Box Jumps
25 K.B. Swings

4 Rounds

Thursday Jan. 14 2010 W.O.D

For Time:

20 Double Unders (60)singles
15 20# 10' WallBalls
10 Knees/Elbows
5 Front Squats 95#

6 Rounds

Wed Jan 13 2010 W.O.D

For Time:

Run 1/4 mile

10 Pull ups

15 Push Press

20 Burpees

4 Rounds

Tues January 12 2010 W.O.D

For Time

20-18-16-14-12-10-8-6-4-2

K.B. swings
Box Jumps
S.D.H.P

Mon January 11 2010 W.O.D

For Time:

25 Situps
20 Lunges
15 Wallballs 10' mark
10 Pullups

5 rounds

Sat Jan. 8 2010 Open Gym

Thursday Jan. 7 2010 W.O.D

For Time:

15 Pushpress

20 Mt. climbers

250 m Row

x4 rounds

Kelie 14:30

Jared 12:55

Kai 14:16

Scott 11:14
Tim 10:37

Karin 14:17

Wed Jan 6 2010 W.O.D

A.M.R.A.P
For Time:

10 WallBalls
10BoxJumps
10K.B. Swings
10 Knees to Elbows
= 1 Round

20 min

Tuesday, Jan. 5 2010 W. O. D

For Time


7 Pullups
7 Thrusters
7 Tricep Dips
7 Burpees


5 Times
Kelie 14:00
Jared 9:22
John 10:04
Eric 4 Dnf
Justin 9:27
Keith 9:29

Monday Jan 4, 2010, W.O.D

For Time:

50-40-30-20-10

Squat
Pushups
Box Jumps
Tim 15:38
Ryan 18:36
Dan 21:42
Paula 17:47
Keith 20:24
Kai 22:45
Jami 15:01
Scott 19:25
Yanni 18:45