KB Derby IV

For time:

Using a 24kg *men / 16kg *fem.

30 x american swings

30 x cleans

30 yd walking swings

30 x alt. r / l arm swings

30 x goblet squats

30 x walking lunges 30 yd

Results:

Oh, those dirty kb’s! How we hate them, and yet love them.

Lupe 21:28 rx

Juanita 24:04 rx

IV 21:28 rx

Andy 11:31 – 1pood

Michelle 11:59 rx

Tony 12:01 rx

Larry 17:57 rx

Windy II

For time:

400m run

10 x bj 24″

800m run

10 x ohs 95# / 65#

400m run

10 x pull-ups

Results:

Warm, humid, and lots of fun. Please stay hydrated, before, during and after your WOD’s.

Allan 8:32 / 45#

Aaron 9:32 / rx

Brett 11:29 / rx

IV 12:20 / 35# / jpu

Lupe 13:50 / 10# / jpu / 18″

Juanita 15:56 / 35# / jpu / 18″

Tony 11:20 / rx

Hank 10:02 / 35# / jpu / 18″

Jill 17:04 / 35# / jpu / 12″

Gio 11:40 / rx

Mark H. 14:30 / 10# / jpu

Sam 15:48 / 45# / jpu

Ayanna 23:11 / pvc – bs / step ups / jpu

Jake 6-20 Memorial WOD

June 20, 2009

This coming Saturday’s WOD is dedicated to the life and memory of Greg Major’s nephew, M. Jackson “Jake” Major

August 9, 1992 – June 20, 2007

Jake was a truly kind friend to all, wonderful son, grandson, nephew and little brother. He was an active kid who loved riding his bike, listening to music, spending time with family and friends, and could dance to anything.

Jake was his Dad’s smiling sidekick – always there when you needed him.

Keep on riding, Jake—Keep on riding . . .

Please join me this Saturday to honor Jake. Jake was a great kid who left us way too early due to a heart condition.

The WOD will be Jake 6-20

Can be done as a team or individual

2 man teams. Team members can’t advance until each team member completes all reps in their set.

4 Rounds for time.

20 reps of each

pull-ups
Kettle bell swings
Box Jumps
Thrusters
Push-ups
Squats
Then:

2000M Row (both members have to do some rowing. How much each person does is up to that team. Rowing can’t start until all rounds above are complete by both team members. Clock stops when row is completed.

There is no extra charge for this. However there is a memorial fund set up to help pay the many expenses incurred. If you care to, donations can be made to the following.

The Jake Major Memorial Fund

Southport Bank

7027 Green Bay Road

Kenosha, WI 53142

Update on Saturday, June 20, 2009 at 10:30AM by Gio

As memorials go, this was one to remember. Hard workout, followed by even gut wrenching row! How many made it? ALL of them. It took heart to get here, and it took heart to get it done.

Team 1: 42:57

Anthony / Mark H.

Team 2: 42:14

Andy / Aaron

Team 3: 44:01

Brett / Jim

Team 4: 53:47

Pam / Juanita

Team 5: LONER – 19:12

Mateo (8 y/o) (my son)

*10 reps / exercise

12kg kb swings (russian)

18″ box jump

jumping pull ups

pvc thrusters

Back Squat

Back squat ME

3, 3, 3, 3, 3

Crux

For time:

400m run

21 x dl 225#

21 x pull-ups

400m run

15 x dl

15 x push-ups

400m run

9 x dl

9 x ring dips

400m run

Milked

For time:

25 x dl 200#

30 x kb clean @ 24kg/16kg

15 x dl 200#

30 x kb swings @ 24kg/16kg

5 x dl 200#

Farmer’s walk @ 24kg/16kg x 2kb – 50m