WOD

Monday 12/20/13

3 Rounds each for time:
500m Row
15 Kettlebell swings 2/1.5
20 toes to bar

rest as needed between rounds.

Note your total time and fastest round.

Sunday 12/29/13

Open gym 3:30-5

Friday 12/27/13

Nutrition Challenge Results:
1st Place:
James McDaniel and Randy Johnson. These gentlemen tied with the same amount of Body-weight% and inches lost.
Prize: $125 for both

2nd Place:
Brooke Griffin
Prize: $50

3rd Place:
Marshall Ghant
Prize: $20

2010 Northwest Regional Event 1
3 rounds for time of:
10 Overhead Squats, 135/95 lbs
50 Double Unders

Thursday 12/26/13

“Ryan”

5 rounds of:
7 Muscle Ups (ring)
21 Burpees (jump to touch 1 foot above max reach)

Scaled Wod
For time: 100 burpee pull ups

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

Wednesday 12/25/13

Merry Christmas

Closed for holiday.

Tuesday 12/24/13

Happy Christmas Eve!

Open gym 9am-Noon.

Monday 12/23/13

Christmas Wod!

Sunday 12/22/13

Open Gym 2pm – 5pm

Saturday 12/21/13

Team Wod @ 9am

Friday 12/20/13

20-15-10-10-15-20 reps of:
Pull up
Farmers Carry 2/1.5 – 30ft
Wall Ball 20 / 14
Farmers Carry 2/1.5 – 30ft

5 burpees when the kettlebell is put down during a carry.

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