monday 10-08-01 wod

"Roy"
Five rounds:
225 lbs DL, 15 reps
20 Box jumps,
25 Pull-ups

butterfly pullups

3 rounds of a
500-meter row,
12 overhead squats (65/95 lb.)
and 50 double-unders.

Taku 13:15
Annaminh 13:40

Friday 10-07-16 WOD

20 ring dips
30 du's
40 situps
50 squats
x 4

AM (light band on ring dips)16:21
Erik (DU's and singles) 16:41
Taku ( shoulder problems on the dips) 17:50

wednesdays wod:

heavy back squats

then
10 box jumps 10 pullups
amrap 12 min

AM 9 rds
Taku 8 rds
(i think)

tuesday 071310 WOD

Complete as many rounds in 20 minutes of:

3 Ground to Overhead, 135/95lbs.

6 Burpees

9 Pull-ups

we did this one before:

THURSDAY, DECEMBER 24, 2009

eric: 11 rds (115?)

annaminh: 10 rds 80lbs

Taku: 9 rds 135

IMPROVEMENT!

Taku 135 lbs 11 rds

Eric 135 lbs 10 rds 3 cleans 3 burpees

AM 95 lbs 9 rds

THURSDAY 100520

For Time:

185 pound barbell, Shoulder to overhead, 20 reps

40 Burpees

Taku: 4 min (155)

Erik 5 min (135)

Compare to main site here

sunday 071110 wod

row 500

then 3 rounds of

10 pullups

20 dips

30 boxjumps

40 situps

then row 500

AM: 19:53

Taku: 21:10

saturday 10-07-10 WOD

compare to main site WEDNESDAY 100310

Ten rounds of:

135 Deadlift, 15 reps

15 push-ups

taku, 14 something

AM 16 something... I think

Friday 10-07-09 WOD

Grace clean and jerk 135/95 x 30 for time

compare to jan 5 2010

times to beat:

Erik 115 lbs 5:30

Taku 135 lbs 6.44

AM 85 lbs 6.44

Taku crushed is time: 4:18!!!

AM did "Grace" Rxd on for the first time: 8:35

thursday 10-07-08 WOD

AMRAP in 12 minutes :

5 185 Front squat

10 Pull-ups

20 Double-unders

compare to main site WEDNESDAY 100609

Taku 135 pounds - 5 rds

AM 95 pounds - 6 rds 2 Front Squats

friday 10-07-02 WOD

Ten rounds for time of:

10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

Chris Spealler 8:14, Kristan Clever 11:04, Ben Bergeron 11:26, Chris Gosler 14:44, Elyse Umeda 14:50, Rebecca Voigt 18:35, Stacey Kroon19:40, Trisha Hitchcock 25:37, Miranda Oldroyd 32:27, Mary Lampas34:35. Post time to comments

Eric 14:48

Annaminh 19:34

Taku 50:06 (ring pullups)

thursday 10-07-01 WOD

compare to main site THURSDAY 100506

Complete as many rounds in seven minutes as you can of:

95 pound Squat clean, 10 reps

20 Sit-ups

AM: 65 lbs, 4 rds 7 squat cleans

Taku 95 lbs 3 rds 10 squat cleans, 14 situps

wednesday 10-06-30 WOD:

Backsquat 5x5

push press 5x3

tuesday 10-06-29 WOD

3 rounds of

500-meter row,

12 overhead squats (75 lb.)

and 50 double-unders.

Taku 11:24

AM 12:42

Monday

10 Rounds

3 Deadlifts

6 Ring dips

9 K2E's

Saturday

5 Rounds

40 Double-unders

30 Box jumps

20 KB swings

thursday 10-06-24 WOD

"Randy"

75 power snatches 75/55

Taku: 5:22

AM 55lbs 7:01

Eric 65lbs 5:58

Wednesday 10-06-23 WOD:

"Annie"

50-40-30-20 and 10 rep rounds of:

Double-unders

Sit-ups

AM: 5:58

Taku 6:28