Class

farmers walk, overhead squats, kettlebells, etc..

Fire!

We missed our workout due to a fire.

Everybody did awesome!

"Bad Moody"

log flips, run ( fence to pull-up bar ),
burpees, pull-ups, 1,2,3,4,5,6,7,8,9,10
Did it with Blaine,Joel, and Ryan modified.
18:01

Class

Us and a buddy.
With a buddy ( I had a 1 pood KB )
run,lunge,squat,throw,step-up,sit-up
great fun!

firestation

Just started our work-out when get were interupted by a fire.

A shift

4 rounds, 15 reps each of:
deadlift 223 lbs
squat 185 lbs
dumbell bench press 50 lbs
dumbell push press 40 lbs
hanging power cleans 135 lbs
did with Brent hayden and Sam Empfield
36:21

"Ike & Tina"

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

11 rounds plus 10 thrusters and 8 pull-ups

threes

shoulder press
45 x3, 95 x3, 115 x3, 125 x3, 135 x3, 135 x3 PP
Squats
a bit shallow, still babying the knees
135x3, 185x3, 235x3, 285x3
deadlifts
205 x3, 275 x3, 345 x3, 365 x1

firestation

4 rounds for time of:
1 hose pull
5 log flips
5 deadlifts 185 lbs
5 dips
25 sit-ups
25 push-ups
400 m
in bunker pants and coat

aprox 30 min

class

good class, 1 minute intervals

firestation

1 hose pull
10 squat cleans/thrusters 30 lb dumbells
10 burpee/pull-ups
10 kettlebell swings 1.5 pood
400m lap
I managed 3 rounds
bunker pants,coat,and pack
aprox 40 min.
I was dying!

firestation

4 rounds for time:
5 pull-ups
10 knees to elbows
5 log flips
20 step-ups
1 hose drag
farmer's walk 110 lb dumbells
400m run

33:38

10x10

10 sets of 10 reps for time of:
Pull-ups
GHD sit-ups
Back extensions
Bench press 135 lbs
26:45

Went to the Dr. and got a shot of cortisone in my right knee.
Started a few days fasting today. It didn't seem to effect this work-out.

mash up

Mash up of a couple of work-outs from the main site:
Power cleans 115 lbs
felt like I was cheating, next time full squat cleans or more weight
10,8,6,4,2
box jumps
had to go to the picnic table seat due to the knees
50,40,30,20,10
Thrusters 115 lbs
10,8,6,4,2
sit-ups
50,40,30,20,10
25:45