Tuesday 080506

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

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Comments

[S. Ha]

6:00 class did Elizabeth.
Laurie completed the workout in 5:35 using a 15 lb bar and bar dips.
Christy completed the workout in 6:47 using a 10 lb bar and bar dips.
I told them it was a sub-ten minute workout, and they didn't believe me! Even though they thought I was not being truthful, they didn't let me down and were way under 10 minutes. Great job ladies.

[Brandon]

Afternoon crew did a version of "Fight Gone Bad" from the Nave Seal site. Official version is 5 rounds but everyone though 3 would be plenty.

3 Rounds of 1 minute each exercise:
Deadlifts 135#/75#
Kb Swings 50#/30#
Knees to Elbows
Box Jumps 20"/16"
Row for calories
Rest 1 minute

Gale led the pack w/a score of 291
Kurt-198
Christy-182
Wes-252
Scott-224
Mark-241
Tanner-178
Beth-195
Danny-267
Gina-216

Good workout and seemed to be a little more taxing on everybody then the normal "Fight Gone Bad".

[Brandon]

I made up one that I though I could finish in under 15...I was way wrong.

21-15-9
225# Deadlifts
135# Cleans(full squat cleans from floor)
95# Overhead Squats

Time 31:09

This kicked my tail almost as much as "Linda" does. The deadlifts and overhead squats were not bad, but the cleans in between wore me out.

[Craig]

Evenging crew did the Navy SEALS WOD
Susan 313
Alee 229
Josh 193
Garry 264
Jerimiah 187

Excellent work, it was a tough one to watch. KB swings and deadlifts look really solid all around.

[billy wiland]

Beast!

[Sean Larkin]

started out with full squat cleans and had to change on my 12th rep of the first round. Legs were shot from the previous workout.

14:25

sucked