Friday, April 16: Row, Rest and Row

5 Rounds for time of:
Row 500 meters
Rest 3 minutes

Jacob 1:29(10), 1:40(8), 1:42(6), 1:40(5) and 1:45(10)

Shane 2:04(10), 2:10(8), 2:10(6), 2:14(5) and 2:10(10)

Both Shane and I wanted to do another 500 meters with the damper at 10 again just to see how it felt... Not good, to say the least.

Thursday April 15: Shoulder Press, Pull-ups and McGhee

Warm Up:
Shoulder Press 10-10-10

Jacob 90-110-130

WOD #1
Shoulder Press 1-1-1-1-1-1-1

Jacob 140-150-160-170-180-180-170

For time:
800m Run, 40lb Vest
3 Minute Rest
800m Run, 20lb Vest
3 Minute Rest
800m Run

Shane 4:18, 4:38 and 4:50

WOD #2
Max Rep Pull-ups 1 Attempt:


Jacob 68

Shane 33

WOD #3
"McGhee"

AMRAP in 30 Minutes of:
5 Deadlifts, 275lbs
13 Push-ups
9 Box Jumps, 24"


Kenny 17 Rounds


Jacob 23 Rounds (All deadlift sets unbroken)

Wednesday, April 14: Fire House WOD's

Warm Up:
Back Squat 15-10-5
*Each set followed by same number of seated quad extension and seated leg curls.

Jacob 134-185-205

WOD #1
Back Squat 5-5-5-5-5
*Each set followed with
10 Seated Leg Extensions
15 Seated Leg Curls

Jacob 225-245-265-285-285 (150lbs used for all other movements)


WOD #2
6 Rounds for time of:
5 Dumbbell Clean and Press, 60lb Dumbells
10 Burpees
15 Wall Balls, 20lbs
200m Run, 45lb Sandbag

Jacob 21:53

This WOD was miserable, felt sorry for myself the whole way through.

WOD #3
Propane Fire!
Put it out for time:

Tuesday, April 13: 21-15-9 400m Run and Front Squat

So after being in court all morning, the ER all evening, I decided to get a late night WOD to relieve some stress and quit feeling sorry for myself. This one got it done, thanks Kenny.

21-15-9 reps for time of:
400m Run
Front Squat, 135lbs






Jacob 7:25 (2:23, 2:40 and 2:22)

Monday, April 12: Triple WOD Day!

Felt good today and started off strong, but faded fast.

WOD #1

"D.T. ME"
5 Rounds for time:
12 Deadlifts, Bodyweight
9 Hang Cleans, Bodyweight
6 Push Jerks, Bodyweight

Here's a video of my last round. Everything went well and I think I could have gone a little faster, definitely sub 9:00 next time.


Jacob 9:18 PR (Use 170lbs, last time 10:15 at 155lbs)


WOD #2

"Sandbag Shuffle"

For time:
50 Squats, 45lb Sandbag
200m Run, 45lb Sandbag
25 Walking Lunge Steps, 45lb Sandbag
200m Run, 45lb Sandbag
50 CTB Pull-ups
200m Run, 45lb Sandbag
25 Walking Lunge Steps, 45lb Sandbag
200m Run, 45lb Sandbag
50 Squats, 45lb Sandbag

Jacob 12:45

Nate 14:33

Evan 14:43






WOD #3 (WOD #1 for Evan)

5 Rounds for max reps of:
Bench Press, Bodyweight
Ring Dips

Jacob (185lbs, Btw. 169lbs)

BP: 14 RD: 20
BP: 13 RD: 20
BP: 10 RD: 19
BP: 8 RD: 15
BP: 7 RD: 15

Total: BP: 52 RD: 89 T: 141

Evan (205lbs, Btw. 195lbs)

BP: 15 RD: 20
BP: 12 RD: 17
BP: 15 RD: 12
BP: 10 RD: 16
BP: 9 RD: 12

Total: BP: 61 RD: 77 T: 138

Sunday, April 11: All Hail The Sandbag!

Took the time to make 2 45lb sandbags at the fire department. Ingredients are; 1 40lb bag of concrete (10$), 5 garbage bags (0.50$), 5lbs of dirt (Free) and 1 roll of duct tape (3.50$). Total cost 14$, having some sandbags to kick you butt during a WOD... Priceless!

5 Rounds for time of:
200m Run, 45lb Sandbag
30 Squats, 45lb Sandbag
*15 Push-ups every time you drop the bag.

Jacob 5:32 (3 Rounds, no Push-ups then we got a call)

Didn't get to workout due to a busy day at the department, but still... Sandbags!

Saturday, April 10: Rest Day

Featured Artist: Idiot Pilot Album: Strange We Should Meet Here

It's not a new album or band, but a good one none the less.