"Jackie"
1000 mtr Row
45 lbs Thrusters - 50 reps
30 Pull Ups

Best of Fire Fighters at Fados....post Stair Climb

WOD today is:

Barbara:

5 rounds for time. Exactly 3 mins rest between rounds.

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

"...that's the way...uha, uha...I like it...uha, uha..."

Columbia Tower Fire Fighter Climb for Leukemia Fund Raiser. Photos here are Camari and Seth.

Camari at 19:23:20 and Seth at 15:42:00....both smokin' hot....and fast times too.

Times like that don't happen by training with 3 rounds of 3 reps of: Pizza, beer and chips.....but only on weekends. These athletes have lots of reasons to not train. But they do anyway and their times show it.

To all of our out of town web visitors we say: "Thanks" for the interest. Thanks especially to all the good people of Skagit Valley. We love to see the "hits". Drop in and say "Hi" sometime and ......bring your gear.....if you dare.

Helen

Three rounds for time of:

400 mtr run

21 kettle bell swings - 1 1/2 pood

12 pull ups

Once complete, finish with 100 BW Squats.....nice.

Tabata Ms. Linda
Max reps of 10 rounds of:
Bench - body weight
Deadlift - 1 1/2 body weight
Clean - 3/4 body weight

20sec work/10sec rest. Count your reps for total score.

Your going to love the way this one feels. Prepare yourself.

Push Jerk
7 Sets of 1 Rep.

Finish: 100 mtr wind sprints.

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

For time:
Row - 500 mtr
Push Press - 21 reps
Row - 500 mtr
Push Press - 18 reps
Row - 500 mtr
Push Press - 15 reps
Row - 500 mtr
Push Press - 12 reps

Rx is: 115/75 lbs.

Push Press is: Dip/Drive. Dip is shallow, staying erect and on the heels. Drive is powerful and to full finish to get the bar moving. Full lock out with active shoulders at the top showing some head through the window.

Bench Press
5 sets 5 Reps
3 sets 3 Reps
3 sets 1 Rep

Root Beer demo'ing Press, Push Press, Perk Jerk reps of 3 each. Nicely done.