NEW JUMP BOX ! Thanks Steve H.!

Thanks Steve H. for creating this lower and much needed jump box and donating it to the NanoFit gym!!!!!!

Our athletes rock!

11/08/2010 - Three rounds for time of WOD

11.08

 Three rounds for time of:
 30 Kettlebell swings, 1.5 pood
 25 Wall ball shots, 20 pound ball
 20 Pull-ups


athletes times:


   SJK   14:17
   SH    18:41
   STEPH 9:55
 ---------------------------
 "Elizabeth"
 3 rounds 21-15-9
 Clean 135lbs
 Ring Dips

cool down- 50 sit ups


athlete times:

   SLW 5:39
   RIM 6:00
   TMM 5:51

11/08/2010 WOD 3 rounds for time

11.08

 Three rounds for time of:
 30 Kettlebell swings, 1.5 pood
 25 Wall ball shots, 20 pound ball
 20 Pull-ups


athletes:

   SJK   14:17
   SH    18:41
   STEPH 9:55

11/06/2010 WOD-Complete as many rounds as possible in 12 minutes of:

11.06


warm ups - 10 min
skills 10 min
WOD- work out of the day

 Complete as many rounds as possible in 12 minutes of:
 35 pound dumbbell Thruster, 9 reps
 15 ft Rope Climb, 1 ascent (9 Pullups)




stretch: 10 min


Athletes:

TMM 10r
SLW 10r
Rimma 10r

11/05/2010 WOD- "Lumberjack 20"

11.05
 "Lumberjack 20"
 20 Deadlifts (275lbs)
 Run 400m
 20 KB swings (2pood)
 Run 400m
 20 Overhead Squats (115lbs)
 Run 400m
 20 Burpees
 Run 400m
 20 Pullups (Chest to Bar)
 Run 400m
 20 Box jumps (24")
 Run 400m
 20 DB Squat Cleans (45lbs each)
 Run 400m

                                                                                                           

                           

ATHLETES:


   VSO 23:12
   SJK 34:27
   SLW 25:02
   SSM 24:38
   SH  32:57
   SMW 49:41 RX

11/04/2010 WOD

11. 04
 Snatch one rep every minute on the minute for 15 minutes.


Athletes:

   LISA 25lb
   RIMA 25lb
   CAM  95lb
   SMW  85lb

11/02/2010 - "Barbara"

11.02
   "Barbara"
   Five rounds, each for time of:
   20 Pull-ups
   30 Push-ups
   40 Sit-ups
   50 Squats
   Rest precisely three minutes between each round.

Athletes:

     LISA 40:57
     SHL  30:12
     VSO  31:54
     SMW  31:29 RX