Monday, January 2, 2012

Tuesday 1-3-12

Warm Up:
400m Row
10 Pass Throughs
10 OH Squats
10 Back Extension
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
"Helen"
400m Run
21 KB Swings (53/35)
12 Pull Ups

then

RDL
5-5-5-5


Post WOD time
Posted by at

10 comments:

  1. AnonymousJanuary 3, 2012 at 7:15 AM

    Melanie-10:50(1xgreen,2x green+purple)
    Petra-11:07(blue+purple)
    Melissa-14:06(red)
    Adam-14:52(green)

    ReplyDelete
  2. AnonymousJanuary 3, 2012 at 7:16 AM

    Raquel-23:36(53#,12in. BJ)Wednesday WOD

    ReplyDelete
  3. CharrJanuary 3, 2012 at 12:21 PM

    Darin D.-16:56(400m Row,35# KB,green+purple)
    Sherri-14:19(blue+purple)
    Lisa J.-15:13(green+red)
    Amy Z.-18:01(green+red)
    Liza-28"/7rds+2 MB Scoop(45#,chest)Monday's WOD
    Cody-7:46(Elements 1)500m Row,20-15-10-5 RR
    Stephen-9:53 RX
    Chase-11:58 (green)

    ReplyDelete
  4. CharrJanuary 3, 2012 at 12:23 PM

    Vicky-5:30(Elements 1)250m Row,20-15-10-5 RR
    Margaret-11:59(20#,blue+purple)
    Chris-15:00 RX
    Jed-16:29 RX

    ReplyDelete
  5. CharrJanuary 3, 2012 at 1:27 PM

    Charr-9:10 RX

    ReplyDelete
  6. AnonymousJanuary 3, 2012 at 6:37 PM

    Jason-8:34(Elements 3)
    Brad-11:44(green+red)
    Cameron-12:16 (35#)
    Jason-(12:16 (2rds,35# KB,blue)
    Mack-14:17 (red)
    Sam-16:48(green+red)
    Carl-11:18 (35#,purple)

    ReplyDelete
  7. CharrJanuary 3, 2012 at 6:59 PM

    Tonia-12:42(2xgreen,1xgreen+purple)
    Scott-12:15(35#,RR)

    ReplyDelete
  8. CharrJanuary 4, 2012 at 12:11 PM

    Chuck-9:57(400m Row,20# KB,blue)
    Debby-14:06(green+purple)
    Louise-11:53(green)

    ReplyDelete
  9. CharrJanuary 4, 2012 at 12:33 PM

    Jennifer S.-14:18(blue)

    ReplyDelete
  10. CharrJanuary 5, 2012 at 6:36 AM

    Raquel-12:25 (20# KB,green)

    ReplyDelete

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