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Kyla     May 30,2013
We will need some volunteers to help with the Duels event. If you are interested please shoot us or Rick an email. Thank you!


  Wednesday, May 22, 2013
Happy Birthday Matt V
  
Sprint WOD 001
 (Time)
2 x 100 yrd Sprints (rest 45 secs between efforts)
Rest 45 seconds then...
4 x 50 yrd Sprints (rest 30 secs between efforts)
Rest 30 seconds then...
8 x 20 yrd Sprints (rest 15 secs between efforts)

*Perform at full effort

**Post fastest time in each set
Chosen as WOD:   Wed,May 25,2011
18:69,8:93,3:34 Rx Sarah R Wed,May 25,2011
0:14.13, 0:06.65, 0:03:00 Rx Rick Wed,May 25,2011
 0:16.78, 0:08.06, 0:05.28 Rx Scott H Thu,May 12,2011
  0:18.37, 0:07.63, 0:03.82 Rx Matt V Wed,May 25,2011




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  Tuesday, May 21, 2013
Happy Birthday Lara
Anniversary Rick
  
Fight Gone Bad
 (Reps)
Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20'' box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of ''rotate'', the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Chosen as WOD:   Mon,Dec 31,2012  Tue,Aug 21,2012  Sat,Sep 17,2011  Tue,May 24,2011  Wed,Feb 9,2011  Sun,Sep 26,2010  Mon,Aug 16,2010  Wed,May 5,2010  Wed,Jan 27,2010
303 Rx Krystal Tue,Aug 21,2012
 253 Rx Kathy Tue,May 21,2013
  250 Rx Allie K Sat,Sep 17,2011
369 Rx Sam Mon,Dec 31,2012
 361 Rx Keith Tue,May 21,2013
  356 Rx Paul T Tue,May 21,2013

Deloss241 Rx
Matt J263 RxPR (73 reps)
Sarah Se178 Rx
Paul T356 Rx
Lisa Mo176 Step ups
Matt V312 Rx
Jon C276 RxPr
Cindy198 Rx
Lindsay192 Rx
Emily286 35 PP,sub DL for SDHP
Ben B211 Rx
Kara G186 2nd, 3rd rnd step up
Travis R257 Rx
Jered296 Rx
Steve C261 Rx
Scott H343 Rx
Alicia183 35#KB SDHP, Step ups
Kathy253 Rx
Kayla218 Rx
Sean305 Rx6 rep pr
Keith361 Rx
Larry159 Rx
Brian F345 Rx

Alicia 6:45am
Happy Birthday Lara!!! Have a great day!  
Happy Anniversary Rick!

ryan l 7:35am
Happy B Day Lara!

Rick, I never thought you would make it this long:)

Keedran 7:51am
Happy Birthday Lara!  Hope you have a great day!

Happy Anniversary Rick!

Keith 8:41am
Happy Birthday Lara!
Happy Anniversary Rick!

Edie 9:43am
Hey guys!  Hate to miss my ''favorite'' WOD today, but taking a break for a couple weeks.  Will see you in June.  Good luck to all you Duelers...Ryan, get throwin'. Lara, have a great birthday!

Matt J 9:46am
Happy Birthday Lara!
Happy Anniversary Rick!

Sarah Se 10:59am
Happy Birthday Lara and Happy Anniversary Rick!

Crystal 11:15am
Happy Birthday Lara!

Happy Anniversary Rick!

Stacie 5:48pm
Great to see you today Lara (hope you had a great birthday wod) and Happy Anniversary Rick.

Sarah R 6:23pm
Happy Birthday Lara!

Happy Anniversary Rick!

Rick 8:57pm
Thanks all. Ryan, that makes two of us

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