155 pound Squat Clean and Jerk, 30 reps
Athletes:
SMR 3:24 15lbs
SMW 4:30 65lbs junk knee
& Halloween night- After hour athletes:
-----------------------------
Rimma and Sherrill working on 100 sit ups for time..
----------------------------
Forging Elite Fitness
10.31.2010
10/31/2010 Happy Halloween
10.31
155 pound Squat Clean and Jerk, 30 reps
Athletes:
SMR 3:24 15lbs
SMW 4:30 65lbs junk knee
& Halloween night- After hour athletes:
-----------------------------
Rimma and Sherrill working on 100 sit ups for time..
----------------------------
155 pound Squat Clean and Jerk, 30 reps
Athletes:
SMR 3:24 15lbs
SMW 4:30 65lbs junk knee
& Halloween night- After hour athletes:
-----------------------------
Rimma and Sherrill working on 100 sit ups for time..
----------------------------
10.30.2010
10/30/2010 WOD
10.30
10 rounds
10 Pullups
10 Pushups
todays athletes:
TMM 20:38, 7:07 100 situps for time
SLW 20:38, 4:29 100 situps for time
10 rounds
10 Pullups
10 Pushups
todays athletes:
TMM 20:38, 7:07 100 situps for time
SLW 20:38, 4:29 100 situps for time
10.29.2010
10/29/2010 WOD
10.29
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
Athletes:
VSO 13r 35lb thruster
SJK 6r +10su 15lb thruster
SLW 9r + 5su 7lb db thruster
RIM 9r
SH 6r +10su 20lb wallball 8ft
PAM 9r 5lb db thruster
SMR 13r 15lb thruster
ANN 8r + 10 thruster 25lb thruster
SMW 17r RX
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
Athletes:
VSO 13r 35lb thruster
SJK 6r +10su 15lb thruster
SLW 9r + 5su 7lb db thruster
RIM 9r
SH 6r +10su 20lb wallball 8ft
PAM 9r 5lb db thruster
SMR 13r 15lb thruster
ANN 8r + 10 thruster 25lb thruster
SMW 17r RX
10.28.2010
10/27 WOD
10.27
Complete as many rounds as possible 20 minutes of:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows
Athletes:
PAM 6+10d
SJK 6+7d
SH 6+7d
ANN 11
TMM 7+2s
SLW 7+2s
SMW 3+3s RX
10.28
Run 5K
athlete-
excellent work Lisa! LISA 58:26
Complete as many rounds as possible 20 minutes of:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows
Athletes:
PAM 6+10d
SJK 6+7d
SH 6+7d
ANN 11
TMM 7+2s
SLW 7+2s
SMW 3+3s RX
10.28
Run 5K
athlete-
excellent work Lisa! LISA 58:26
10.25.2010
10/25/2010 WOD
10.25
Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
Athletes:
L 14:46
STEPH 11:47
SJK 19:26
SH 31:27
SMR 17:48
SLW 15:27
TMM 16:03
SMW 16:19
Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
Athletes:
L 14:46
STEPH 11:47
SJK 19:26
SH 31:27
SMR 17:48
SLW 15:27
TMM 16:03
SMW 16:19
10.24.2010
10/23 & 10/24 WOD
10.23
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
Todays athletes and times:
SMW 6:03 RX
10.24
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Athletes:
TMM 5:05
SLW 5:03
SMW 4:30 65lb
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
Todays athletes and times:
SMW 6:03 RX
10.24
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Athletes:
TMM 5:05
SLW 5:03
SMW 4:30 65lb
10.20.2010
10/19/2010- Bulger WOD & 10/20 Thrusters
10.19
"Bulger"
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
Todays Athletes:
CAM 39:11
STEPH 22:46
L 26:00
VSO 18:58
SHEL 18:50
SMW 36:20 [HSP 25+abmat]
10.20
Thruster 1-1-1-1-1-1-1 reps
Go athletes go:
SJK 2:07 400m, 35lb
SH 1:47 400m, 95lb
TMM 2:03 400m, 36lb
"Bulger"
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
Todays Athletes:
CAM 39:11
STEPH 22:46
L 26:00
VSO 18:58
SHEL 18:50
SMW 36:20 [HSP 25+abmat]
10.20
Thruster 1-1-1-1-1-1-1 reps
Go athletes go:
SJK 2:07 400m, 35lb
SH 1:47 400m, 95lb
TMM 2:03 400m, 36lb
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