071016 – TUESDAY

Apologies from DCF for those of you who froze this AM!

JoshCleanWeightVest.jpg

Josh, 135lb cleans in his Tuesday weight vest. DCF’s newest trainer. Nice save today, brotha!

From Josh: “So we all showed up this morning in the freezing cold only to find that the door was locked. it was ryan ariel archie and myself in the blistering tundra in front of the shed this morning. so i figured we might as well use our surrounding and get a workout while we were there so we did“:

WE DON’T NEED NO STINKIN GYM!!!

Warm-up:

400 meter run

10 push ups

10 squats

10 sit ups

light stretching

0800h WOD: Tabata Whatever We Can

Burpees

Sit ups

Squats

Stair runs (count up as one, down as one)

With a continuously running clock complete as many reps in twenty seconds of each exercise, rest for 10 seconds and repeat for 8 rounds of each. Score your lowest round of repetitions for each exercise.

Post score to comments.

+++++++++++++++++++++++++

TUESDAY NIGHT

21-15-9

Sumo Deadlift High Pull

Wall Ball

Sit-up

Afterwards, Brian did some instruction on the front squat and he and the firebreathers went for some PRs.

Great work, guys and gals. Post weight & comments.

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  • Josh

    the scores were in order from top to bottom
    archie 4-9-14-3
    ariel 3-10-10-2
    ryan 3-11-11-5
    jorgy 5-14-16-5

  • Anne

    20lb Wall Balls and 75lb SDHP…Yeah Baby!!!

  • Nate

    20lb wall ball/75lb SDHP. Love the sight of a 9 person workout. All that grunting and panting is music to my ears 😉

  • Craig

    Rick – 5:08
    Josh – 5:08
    Rachelle – 6:50
    Anne – 8:01 (with the guys’ weights, rock on, Girl!!!)
    Dan – 5:35
    Jamie – 5:55
    Sarah – 7:07
    Brian – 5:44
    Nate – 6:40

    Afterwards, Brian did some instruction on the front squat and he and the firebreathers went for some PRs.

    Great work, guys and gals. Post weight & comments.