January WODs

1-30-11 WOD

15 min
with weighted vest
5 strict pull ups
10 bench dips
25 squats
 

Jared - 7 rounds + 10 dips



1-27-11 WOD

20 min
5 Tire flips
10 Sledge hammer R & L
20 Sit Ups
50 Jump Rope



Sam - 5 rounds
Jared - 5 rounds + 3 tire fips





1-26-11 WOD

Josh
For time

21-15-9 OH Squat - 95/65
42-30-18 Pull Ups



Sam - 12:26 (65 lbs)
Jared - 10:59 (pvc, 42-30-18 squats)

1-25-11 WOD

For time

500 Burpees



Sam - 62:32
Jared - 65:40






1-24-11 WOD
Badger

3 Rounds for time

30 Squat cleans - 95/65

30 Pull ups
Run 800m
 
Sam - 29:29 (65 lbs)
Jared - 29:29.2 (20 lbs med ball)

1-20-11 WOD

Mini Barbara

3 Rounds, rest for 3 min between rounds

20 Pull ups

30 Push ups
40 Sit ups
50 Squats

Jared - 21:23 working minutes

1-19-11 WOD

Elizabeth 

21-15-9

Power Clean - 135 lbs

Ring Dips



Sam - 10 min (115 lbs)

 1-18-11 WOD
Rankel 

Complete as many rounds as possible in 20 minutes of:

6 Deadlift - 225/195

7 Burpee pull-ups

10 Kettlebell swings - 53/35

Run 200 meters

Sam - 6 + 10 Kb swings

Jared - 6 + 5 burpees



1-17-11 WOD
10 Rounds for time
5 OH Squats - 75 lbs
10 Pull ups
15 Sit ups
Sam - 22:34
Jared - 22:44 (pvc pipe 15 reps)


Brandon Wood of the Los Angeles Angels stopped in to see the new box and got a few tire flips in while he was there


1-12-11 WOD
10 Rounds for time
5 Deadlifts - 295 lbs
10 Box jumps - 24
15 Sit ups
Jared- 27:42



1-07-11 WOD
Kalsu
At the start of every minute complete
5 burpees
max thruster - 135 lbs

workout is complete when you reach 100 thrusters

Sam - 21:36 (65 lbs)
John - 37:04 (95/80 lbs)
Jake - 18:48 (55 lbs)
John's final day before going back to college for his baseball season. He got in a good days work




1-06-11 WOD



Tabata
8 Rounds
Wall Balls - 20 lbs
Rope Slams
Push Ups
KB Swings - 53 lbs

Results combines reps completed on the last round;
Sam - 45
John - 38
Jake - 34




1-05-11 WOD21-15-9
Tire Flip
Rope Slams

Results;
Jared - 7:08
Sam - 8:50
Jake - 17:18
Delane - 7:37

 1-04-11 WOD
5 Rounds
15 Hang Squat Clean - 65 lbs
15 Burpee box jumps - 24

Results;
Jared - 17:16
Sam - 19:04
John - 19:34 (95lbs)
Jake - 25:42
  

 

12-29-10 WOD
5 Rounds
10 Hang Squat Clean - 65/45
15 box jumps - 24/20
15 push ups
30 squats

Family workout today. Results;
Jared - 17:56
Delane  - 20:56

 

12-26-10 WOD
DT

5 Rounds
12 Deadlift - 135lbs
9 Hang Clean - 135lbs
6 Push Press - 135lbs

First official workout at the new box and I was dominated. Results;
Jared - 14:11
Tuffy  - 12:33