"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips
sub'd 115 lbs
14:30??

3 rds, one minute each of:
wallballs 20,10,15=45
pushpress 65 lbs 15,25,23=63
SDHP 65 lbs 25,20,20=65
tire flip and jumps 4,3,4=11
total=184
Nick=268
Colin=164
Ryan=168

"Jello Legs"

Four rounds for time of:
Run 400 meters
50 Squats
Me:14:26
Shae: 14:48

Cards and goats

400m run

clubs 66 lb hang squat cleans(goat)

spades ring dips(goat)

hearts push-ups

diamonds sit-ups

jokers 400m run

jacks 10 banging chest to bar pullups

face cards 10, aces 11

400m run

50:55

"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
45# thrusters
tuck jumps

Me 23:16
Shae 20:14
Had to do some subs due to shoulder. one arm thrusters with bodybar, one arm swings, 35# pushpresses, no push-up in burpee, knee ups

Deadlift 1-1-1-1-1-1-1 reps
285, 335, 355, 385, 400!

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Sub'd row w/ SDHP w/ 45# bar or plate

Nick 13:10
Me 15:31
Colin 16:30
Keller 18:06

Back Squat 3-3-3-3-3 reps
225,245,245,225,225

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
sub'd kettlebell swings for pull-ups

Shae 5 rounds + 12 boxjumps, she used bodybar and 25# KB(40 reps )
Shae nursing a tweaked shoulder.
I did 3 rds + boxjumps, 1.5 pood(40 reps per rd)
Blaine worked out with us too.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
A serious grind today.
19:22

After the conex boxes did a couple laps, stairs, hose pulls, etc.

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups

sub'd 21 burpees for run.
9:29

Shae did 3 rds:
50 push-ups
50 sit-ups
50 squats

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
used 155 for DL and cl on first 2 rds
everything with 135 lbs after that
14:59

Shae used 115 lbs for DL and 45 lb bar for cleans and PJ
9:49

At fire college did:
5 pull-ups
pullys at bottom and top
stairs
10 feet-raised push-ups
1 hose drag
5 dips
5 rds
25:32

At the station.
10 rds of:
5 pull-ups
10 box jumps
15 squats
10:31
M. Winters joined me at the station. I thought it would be a good, simple one for him. 12:02

In honor of Officer Paul Sciullo, III., 36.
badge number 4179
4-1-7-9
4 Shoulder Press (55/75)
1 Deadlift (185/275)
7 Burpees
9 Push ups
9 rounds for time.
*WOD is based on Paul's badge number, favorite exercises, and 9 rounds for his age added together.

used 35 lb dumbells for presses
Did at the station with Keller, Crane.
They sub'd pull-ups for deadlifts. Keller-2(15:23),
Crane-3(15:55)
12:53

Shae did on 4/13, 95 lb DL and 20 lb DB
13:04

Run 5 K
Nice leisurely run with Shae. Beutiful day!

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

still need serious work on the push jerk
Me
SP 135x1, x5
PP 135x3, x5
PJ 95,115,135,145
Shae
SP, PP 85#
PJ 45,65,85,75

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
I sub'd 205 lb deadlifts for pull-ups 15:51
Shae 105 lb deadlifts 13:55

A circuit at the station:
5 pull-ups
5 tire flips
15 OHS 45 lbs
10 wallball, 20 lbs
10 burpees
10 Kettlebell swings 1.5 pood
20 crunches
running between stations,
AMRAP in 20 min
just over 4 rds.
then finished off with a 5th set of OHS
Sean Gallagher, Crane and I.

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

sub'd regular sit-ups and supermans
Shae 9:20
Me 6:23