station 10 with Bob

Working at station 27. Went to 10. Did 1/2 mile, farmer's walk, high-rise back up stairs x4, push-ups, sit-ups. total run 3 miles

FSFC

A good work-out at fire college:
stairs, hose pull, pulleys, pull-ups, the large stone, in gear

"Nancy" then "Elizabeth"

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

After first 7 reps at 95# had to stop clock to change weights,
it wasn't going to happen at 95 lbs for 69 more reps.
sub'd 75 lbs
19:26

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

sub'd full squat cleans( a whole different animal from power cleans!)
with 45 lb dumbells
bar dips with an extra 35 lbs
19:42

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

had to sub a 50# DB
8:48
Did it at the station with Joel and Blaine.

Later a 2 mile jog with Shae

30 Muscle-ups for time

Did 30 jumping MU 6:24
then 30 sit-ups with 20# ball
30 SDHP with 45#
30 lunges
30 burpees
12:55
a busy day at the station

station work-out

21-15-9 of:
box jumps
dips
sit-ups with ball
log flips
push-press 45#
burpees
22:15

5k run

turkey trot
23:14

"The Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

sub'd supermans for back extensions
sub'd sledgehammers for DUs
got a call at 15:00
returned and completed.
total time 23:04

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.

DL 275#
Hammer strength 180#(too light) 200# after 8
need to bump it up more next time
cleans 115#
did full squat cleans this time, brutal!
32:52

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
5:52
same as last time
I found out I actually have to breathe during the sets

G.I. Jane with vest

100 burpee pull-ups with 20 pound vest
18:59
then a 2 mile run

Class

Did class:
1 1/2 mile run
lots of lunges
tire flips
pull-ups
abs etc..

Cards at the Station

Used the deck of cards:
95 pull-ups
95 kettlebell swings
95 sit-ups
95 push-ups
60 log flips

Deadlifts 3s

Deadlift 3-3-3-3-3 reps.
275
325
345
345
345

400mx4

Did this one after the squats
1:38
1:34
1:34
1:34
2 min in between

Back Squat singles

down to the meterbox
135
225(too shallow)
185
205
225(F)
185(F)
155x5
I used to be so much stronger with shallow squats! LOL

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

still have to do jumping muscle-ups
13:50

Punishment at the Park

meet with station 24 at Liberty Park

10,9,8,7,6,5,4,3,2,1 of:

20 pound wallball over the swing set
pull-ups on monkey bars
box jumps on bench of picnic table
kettlebell swings
burpees
Blaine and I: 21:39

"Isabel"

For time:
Snatch 135 pounds, 30 reps

had to scale to 109 lbs( odd weights )
my form is just too horrible at this point for 135#
3:39

then did:
30 burpee pull-ups
6 hose pulls
30 1 pood KB snatches
30 1.5 pood KB snatches
30 frog sit-ups

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

DL as rx'd (felt good)
HSPU, piked off my truck
4:19

Cleans and Front Squats

worked on getting full squat cleans
max 155 lbs
most done with bar or 95 lbs

worked on front squat form
95x5,145x5,165x2,145x3,95x5,115x5,135x5