September 30th, 2009 
John 
Strength WOD
Back Squat
5-5-3-3-3
Go Heavy!
Say ‘CHEESE!’
Some people take the back squat opportunity a little more intimately than others…
WOD
15 KB Swings
15 K2E
15 Burpees
AMRP in 15min
Some random numbers to think about:
15min = 900sec
Each Round = 45reps
4 rounds = 180reps or 1rep every 5sec
5 rounds = 225reps or 1rep every 4sec
6 rounds = 270reps or 1rep every ~3.3sec
| Mark | 3 | Beth | 4+KB | Tony L. | 4+K2E | ||
| J.P. | 3+KB | Bryan | 4+KB | Travis | 4+K2E | ||
| Robert D. | 3+KB | Cindy | 4+KB | Alissa | 5 | ||
| Sara | 3+KB | Kurt | 4+KB | Freddy | 5 | ||
| Robert S. | 3+K2E | Lee | 4+KB | Greg K. | 5 | ||
| Allsion F. | 4 | Mary B. | 4+KB | Jaron | 5 | ||
| Carrie | 4 | Nic C. | 4+KB | John H. | 5 | ||
| Cathy | 4 | Steph T. | 4+KB | Karen | 5 | ||
| Gail | 4 | Cynthia | 4+K2E | Silvia | 5 | ||
| Jill K. | 4 | David C. | 4+K2E | Steven | 5 | ||
| Les | 4 | Elisha | 4+K2E | Ashley N. | 5+KB | ||
| Lori | 4 | Fran | 4+K2E | Ashley P. | 5+KB | ||
| Mary C. | 4 | Katie Kr. | 4+K2E | Mac | 5+KB | ||
| Mike P. | 4 | Mitch | 4+K2E | Veronica | 5+KB | ||
| Mindy | 4 | Norman | 4+K2E | Brett | 5+K2E | ||
| Nancy | 4 | Shari | 4+K2E | Tim F. | 5+K2E | ||
| Susie | 4 | Suly | 4+K2E | Yogi | 5+K2E | ||
| Whitney | 4 | Tony K. | 4+K2E | Howard B. | 6+KB | ||
| Belinda | 4+KB | David t. | 7mod |
12PM MOD
5 Burpees
10 KB Swins
5 Burpees
10 K2E
7 Rounds
More numbers to crunch:
7 rounds = 210reps (Chose 7rds b/c it was the avg. # of reps from the morning classes)
David U. – 11:13 = 1rep every ~3.2sec = Potential of 280 reps in 15min, if pace stays
Joe S. – 11:18 = 1rep every ~3.2sec = Potential of 279 reps in 15min, if pace stays
Greg S. – 13:55 = 1rep every ~3.9sec = Potential of 226 reps in 15min, if pace stays
Brian – 13:22 = 1rep every ~3.8sec = Potential of 236 reps in 15min, if pace stays
Laura S. – 14:30 = 1rep every ~4.1sec = Potential of 217 reps in 15min, if pace stays
Kristy – 12:47 = 1rep every ~3.6sec = Potential of 246 reps in 15min, if pace stays
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next time we will cuddle.
i am easy…you dont have to go to the trouble.
On another note…I guess the limo drivers should find another place to park their cars. They get broken into one day and thrown up on the next.