090227 – Friday

Today’s WOD: (So Far)

5 Rounds for time

10 Deck Squats

10 Knees to Elbows

10 Box Jumps

Post time to comments.

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A bunch of new gals in early this morning…look at that squat!

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And Push Ups and Sit Ups…the ‘ladder’ ends up getting everyone in the end though!

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Ryan doing great on the KTE’s while Josh get’s his gloves ready for another box jump!

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Johannes doing a great job on his tuck sit…next stop…L-Sit

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and then the floor!

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Helping Jill and Simon nail full range on their afternoon KTE’s

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New gal Tanya getting ready for some more KTE’s! She did great!

See you all tonight at 7pm 🙂
Today’s WOD: (So Far)

5 Rounds for time

10 Deck Squats

10 Knees to Elbows

10 Box Jumps

Post time to comments.

dsc05084

A bunch of new gals in early this morning…look at that squat!

dsc05087

And Push Ups and Sit Ups…the ‘ladder’ ends up getting everyone in the end though!

dsc05095

Ryan doing great on the KTE’s while Josh get’s his gloves ready for another box jump!

dsc05101

Johannes doing a great job on his tuck sit…next stop…L-Sit

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and then the floor!

dsc05113

Helping Jill and Simon nail full range on their afternoon KTE’s

dsc05120

New gal Tanya getting ready for some more KTE’s! She did great!

See you all tonight at 7pm 🙂
Last night’s WOD:

5 Rounds for Time

10 Deck Squats

10 2 for 1 Wall Ball Shots (regular wall ball, but add an extra squat before the ball returns)

10 Knee to Elbows

10 Box Jumps

And for the Cookie…1 minute total time L-Sit hold!

Post Time to comments

I have some great video of Aaron, Michael, & Mike doing 46″ Box Jumps, but I cannot figure out how to get them uploaded…I know I’ve posted video before, so hopefully I’ll have it up soon!
Today’s WOD: (So Far)

5 Rounds for time

10 Deck Squats

10 Knees to Elbows

10 Box Jumps

Post time to comments.

dsc05084

A bunch of new gals in early this morning…look at that squat!

dsc05087

And Push Ups and Sit Ups…the ‘ladder’ ends up getting everyone in the end though!

dsc05095

Ryan doing great on the KTE’s while Josh get’s his gloves ready for another box jump!

dsc05101

Johannes doing a great job on his tuck sit…next stop…L-Sit

dsc05102

and then the floor!

dsc05113

Helping Jill and Simon nail full range on their afternoon KTE’s

dsc05120

New gal Tanya getting ready for some more KTE’s! She did great!

See you all tonight at 7pm 🙂
Last night’s WOD:

5 Rounds for Time

10 Deck Squats

10 2 for 1 Wall Ball Shots (regular wall ball, but add an extra squat before the ball returns)

10 Knee to Elbows

10 Box Jumps

And for the Cookie…1 minute total time L-Sit hold!

Post Time to comments

I have some great video of Aaron, Michael, & Mike doing 46″ Box Jumps, but I cannot figure out how to get them uploaded…I know I’ve posted video before, so hopefully I’ll have it up soon!
Today & Last Night’s WOD:

50 Dumbell MoFo’s For Time.

A MoFo consists of holding a dumbell in each hand. Squat clean the dumbells. Then with the DB’s still on your shoulder, lunge forward one time with each leg. Then press the DB’s overhead and perform an overhead squat. Now do you understand why they call them MoFo’s?

And the Cookie (bonus): 300′ Bear Crawl with the DB’s you used for your MoFo’s (not timed).

The MoFo:

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Squat Clean…

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And the lunge…

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The Dip..

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The Drive to overhead…

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And the fight to get the overhead squat!

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Great job everyone!

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Oh, don’t forget your cookie…

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See you all this weekend!