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Operation Phoenix Widget

WOD 30Mar09

Kelly

400M Run

30 Box Jump

30 Wall Ball

WOD 28Mar09

10 Box Jumps

50M Tire Flip

100 Ropes

15 KB Swings

4RFT- At the end of the workout we added 50 4ct. mountain climbers.  The guys were not up for the challenge so we told them to get their big girl panties on and stop crying.  So, of course, they saw the gals doin their thing and decided to get with the program!  Welcome back to Shea, we’ve lost him to the police academy but he is back occasionally!

 

 

WOD 26Mar09

21-15-9

Knees To Elbows

Hang Cleans

Thrusters

WOD 25Mar09

House of Ugly

10 Turkish Getups

20 Tuck Jumps

30 Lunges

40 Pushups

30 KB Swings

20 Wipers

10 Burpees

2RFT

 

WOD 24Mar09

400M Run

50 Squats

4RFT

*We also had Sarah and Erin do the workout from yesterday, Remember When This Was Easy, they did great.  Also had Baby Lauren doing wheel barrows, it just seems to be easier when you weigh 24 lbs!

 

WOD 23Mar09

Remember When This Was Easy?

10 Burpees

50M Wheel Barrows

4RFT

First, Karens back!  Melissa was able to get up into position for the WB, no easy feat, especially after just having a baby.  Lori, of course, loved every minute of it and thanked me profusely for enriching her life so thoroughly!  Night class was even more interesting due to all of the rain, Frank thought he needed gardening gloves to perform the w/out, lost his pants halfway through, dropped Karen on the concrete, instead of the grass.  And, of course, the sisters!  Colleen and Kathleen had the most fun planting one another into the wet ground, this was a good one for pics!  Great job everyone!  Still lookin for my long, lost Alli, Chris, Kelly and Sharon!

 

WOD 19Mar09

Power Up

20 Box Jumps

20 Squat Jumps

20 Tuck Jumps

3RFT

Erin joined us today and did as awesome as we figured she would.  She did the following:

100Ropes

10KB Swings (15)

20 Pull Ups

30 Wall Ball

40 Push Ups

50 Situps

Along with all of the other walking wounded, Lori was unable to finish the workout today and will be modifying next week, hate that shin pain!

 

WOD 18Mar09

Deltoid Drama

25 Push Press

25 Wall Ball

25 Sumo High Pull

3RFT

 

WOD 17Mar09

400M Run

50 V-Ups

200M Run

50 Pushups

400M Run

50 Pullups

200M Run

Kudos to Lori, who peeked at the workout on the whiteboard and came anyway, and BOY, was she glad she did!

 

 

WOD 16Mar09

DIANE

21-15-9

Deadlifts

Hand Stand Pushups