Tuesday 101214

Three rounds of:

10 Deadlifts

30 GHD situps

Mikko Salo 3:54 at 315lbs, Michelle Kinney 4:23 at 205 lbs, Leah Polaski 4:24 at 187lbs, Dave Lipson 5:02 at 455lbs, Tim Burke 5:51 at 315lbs, James Hobart 5:59 at 300lbs, Rob Orlando 6:08 at 315lbs.

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Whitten

"Whitten"

Five rounds for time of:

22 Kettlebell swings, 2 pood

22 Box jump, 24 inch box

Run 400 meters

22 Burpees

22 Wall ball shots, 20 pound ball

Austin Malleolo 30:10, Mikko Salo 30:49 (500m run), Lucas Zepeda 32:22, Laurie Galassi 33:48 (1.5pood KB, 20" box, 14lb ball), Kristan Clever 34:49 (1.5pood KB, 24" box, 16lb ball), Graham Holmberg 35:42 (500m run).

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Lynne

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Kevin Montoya, 170lbs: 20/64, 15/57, 12/50, 9/39, 9/36

Dave Lipson, 205lbs: 24/40, 20/36, 16/32, 16/32, 14/32

Mel Ockerby, 135lbs: 7/50, 6/44, 5/41, 4/32, 5/32

Austin Malleolo, 170lbs: 21/40, 18/35, 13/29, 11/28, 10/15

James Hobart, 180lbs: 13/42, 10/42, 9/33, 7/30, 6/26

Kristan Clever, 135lbs: 12/35, 12/35, 12/28, 12/28, 11/25

Heather Bergeron, 135lbs: 5/44, 5/40, 4/33, 4/31, 5/30

Post reps for both exercises in all rounds.

Compare to 100113.

Friday 101210

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

Austin Malleolo 16:11, Kevin Montoya 17:08, Nadia Shatila 17:12 (20" box, 35lb KB, 45lb push press, 14lb ball), Tim Burke 17:59, Carey Kepler 19:00 (20" box, 16kg KB, 45lb push press, 14lb ball), Karianne Dickson 20:57 (24" box, 1 pood KB, 45lb push press, 14lb ball), Heather Bergeron 21:00 (24" box, 25lb KB, 35lb push press, 14lb ball), Mel Ockerby 22:29 (24" box, 25lb KB, 35lb push press, 14lb ball).

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Compare to 100414.

Wednesday 101208

Three rounds for time of:

Run 400 meters

15 Pull-ups

50 Squats

15 Pull-ups

Kevin Montoya 9:52, Dave Leys 9:55, Lucas Zepeda 10:05, Jake Cutting 10:33, Rob Orlando 10:34, Connor Martin 10:52, Kristan Clever 11:04, Alison Patenaude 11:19, Heather Bergeron11:29, Jordan Wallace 11:49, Laurie Galassi 11:55, Kim Malz 12:30.

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Tuesday 101207

Resting 60 seconds between sets:

Deadlift 2-2-2-2-2-2-2-2-2-2

Dave Lipson: 565-565-575-575-575-575-575-575-575-575lbs

Kevin Montoya: 405-405-415-415-425-425-435-435-445-445lbs

Miranda Oldroyd: 285-290-295-300-285-285-285-275-275-275lbs

Heather Bergeron: 220-225-230-235-240-245-250-255-260-265lbs

Michelle Kinney: 185-205-215-225-235-245-255-265-275-285lbs

Mel Ockerby: 220-225-230-235-240-245-250-255-260-260lbs

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Monday 101206

21-18-15-12-9 rep rounds of:

115 pound Power snatch

Wallball shots, 20 pound ball

Knees to elbows

Crystal McReynolds 14:01 (75lbs, 14lb ball), Austin Malleolo 14:05, Carey Kepler 14:08 (75lbs, 14lb ball), JC Nessa 15:24, Kevin Montoya 15:34, Mat Frankel 16:24, Lance Cantu 17:11, Heather Bergeron 18:55 (85lbs, 16lb ball), Stacey Kroon 19:23 (85lbs, 16lb ball), Kristan Clever 19:47 (85lbs, 16lb ball), Laurie Galassi 19:48 (78lbs, 14lb ball), Mel Ockerby 19:49 (85lbs, 14lb ball).

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Saturday 101204

Clean, 1 rep

Bench press, 1 rep

Overhead squat, 1 rep

Clean is from the ground, power or squat.

Austin Malleolo: Clean 285, Bench 300, OHS 255 = 840 lbs

James Hobart: Clean 285, Bench 245, OHS 275 = 805 lbs

Lance Cantu: Clean 265, Bench 270, OHS 265 = 800 lbs

Post total to comments.

Compare to 100126.

Friday 101203

Three rounds for time of:

10 Muscle-ups

10 Forward rolls

20 One legged squats, alternating

Handstand walk 20 yards

Kristan Clever 8:24, Austin Malleolo 10:25, Kevin Montoya 10:32, Stacey Kroon 14:45, James Hobart 14:46, Mel Ockerby 16:52, Heather Bergeron 17:07, Miranda Oldroyd 19:54.

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Compare to 100617.

Thursday 101202

Five rounds for time of:

Row 500 meters

135 pound Thruster, 7 reps

Mikko Salo 10:44, Graham Holmberg 10:56, Ken Gall 11:45, Tommy Hackenbruck 11:45 (thruster behind the neck), Pat Padgett 11:48, Kevin Montoya 11:56, Austin Malleolo 12:03, Dave Lipson 12:50, Michael Giardina 12:51, Chris Spealler 12:52, Kristan Clever 13:36 (95lbs), Rebecca Voigt 13:55 (95lbs), Katie Hogan 14:42 (95lbs), Heather Bergeron 15:28 (95lbs).

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Compare to 100125.