12/21 WOD

WOD
100 dbl unders (400 singles)
90 sit-ups
80 dbl unders
70 squats
60 dbl unders
50 wall ball
40 dbl unders
30 pull-ups
20 dbl unders
10 burpees

Tarren     22:45
Shannon  36:33
Brian       25:05  Rx
Julie        38:18
Derrek   37:50  Rx

12/20 WOD (Buddy Snatches)

WOD (8 min. AMRAP)
75/45 lb hang snatches while your buddy does 100 meter run with (20/13 lb) med ball.
10 push-ups at the top of each min.
count reps on snatches only

Derrek/ Mike   36+44 =80
Bill/ Anthony   80
Susan/ Beth  54+21 = 75
Cindy/ Misty  51
Terran/ Shannon = 40 + 18 = 58

12/19 WOD

WOD (6 rounds for time)
200 meter
20 db swings (2 x 20/10 lbs)
15 push-ups  (ladies- push-ups on knees)
10 sit-ups
5 starfish jumps
60 sec rest (manditory)

1 Nick
2 Shannon   33:10
3 Terran      28:03  Rx
4 Cindy       23:38  Rx
5 Misty        23:38  Rx
6 Anthony    27:23 Rx
 7 Brian        21:13 Rx
8 Marco      31:30  Rx
9 Randy       29:53  Rx
10 Beth        31:30  Rx
11 Jill            
12 Rusty          24:54
13 Susan        20:40    Rx
14 Jenn A.     35:39   Rx
15 Julie           28:08   Rx
16 Will           27:07   Rx
17 Linda         36:54   Rx
18 Charlene    37:25   Rx
19 Reagan      37:25  
20 Gracie       37:25   Rx
21 Alison        22:17   Rx
22 Britt           23:48  Rx

Work Outs 9 am to 3 pm

Members,

Please let us know a day ahead if you are planning workouts between 9 am to 3 pm.   I will be busy preparing the new location and will be in and out during these times.

BrianJ

12/16 WOD (FRAN)

WOD (21-15-9)
thrusters (95/65 lbs)
pull-ups

Brian        10:25 Rx
Will          13:11  
Anthony   11:56  Rx 
Julie          11:20 
Rusty         9:05 
Alison        6:10  (jump  pull-ups)
Mike  S.    11:15  Rx
Marco         9:29

12/15 WOD

WOD
wall ball (20/13 lbs)
double unders
sit-ups  

Jen A.        7:10
Gracie        7:56
Reagan       8:37 
Charlene     9:05
Anthony      5:52
Bill              8:00
Alison          4:55

12/14 WOD

WOD (2 cycles)
1 hill
10 RR tie flips/ tire flips
1 rope climb
20 ring jumps
1 over the wall
1 min. rest if needed

Brian        14:35
Susan       15:20
Jen A.       20:30
Julie          18:05   scaled
Derrek     16:25
Brit           12:50   scaled
Reagan      24:40   scaled
Gracie       25:30   scaled
Charlene   25:40
Anthony    25:31
Brad          19:00   scaled

12/12 WOD Spartan 300

WOD

25 pull-ups
50 deadlifts  (135/ 95 lbs)
50 push-ups
50 box jumps
50 floor wipers
50 clean & press w/ MB (20/13 lb)
25 pull-ups

Cindy   20:35   scaled
Misty    21:20   scaled
Brian    24:55  4 tire box
Jill        37:15
Beth    36:00
Britt:     33:00
Marco   49:00
Mike S.  26:50
Anthony  33:40
Bill          36:30

12/9 WOD

WOD  (AMRAP 10 min.)
Alternate between exercises with buddy at 1min. or at max holds
10 air squats at top of each min.

ring hold/ low plank
sumo high pull/ tire flip  (count reps here only)

then

fight rope (20 reps each)   (Alternate with buddy hammer swing and wall ball with each)
  wave
  explosions
  inners
  outers
  slammers
  back hand (10 ea. arm)

 Mike/ Derrek  78+80 =  158     13:35
Cindy/ Misty  = no count
Alison = 69  

12/8 WOD (Running Annie)

WOD (50-40-30-20-10)
400 meter run each round
sit-ups on bosu (meet the standard)

Kyle 10:50 (lite 30-20-10)
Cindy 21:45
Derrek 18:00
Mike S.  19:25
Anthony 21:22
Reagan    26:30
Gracie   26:30
Charlene  27:15

12/7 WOD

WOD (4 cycles)
5     row push-ups (each arm)
10   travel lunges(ea. leg)
5     snatch (95/45 lbs)
10   box jumps (3/2 tire)
12   tricepts (ropes)

Derrek    15:11
Julie         17:10
Beth          18:00
Abie         15:25
Dusty        19:10
Anthony     19:50
Jenn  A.       20:35
Charlene     20:23
Reagan        19:35
Jill                21:15
Alison           9:30
Dustin           11:50  (mod)

12/6 WOD

WOD (21-15-9)
dead lift (205/ 145 lbs)
wall ball  (20/13 lbs)
double unders ( singles = 84-60-36)


Anthony     9:00
Mike          10:45
Bill              12:20
Will             practice dead lift
Brian           9:03   every second counts
Jenn  A.     15:50
Cindy         10:55
Jill               14:50
Brit            14:12
Marco        14:50
Susan          11:40
Randy         12:20

12/5 WOD

CINDY - 20 min. AMRAP
5 pull-ups
10 push-ups
15 squats (butt to tire)

Cindy        12
Misty         6
Mike         8  (10 min)
Julie          9
Jenn G     11
Anthony   9 + 5 pull-ups
Charlene   11  (mod)
Gracie       5  (mod)
Reagan     10
Marco      13  (jump pull-up)
Brittany      13

Crossfit trained

Members,

We are back from Crossfit level 1 training.   We are now much better prepared to support you in your fitness and long term health.  We have good mechanics to present to you.   When we become consistant with these mechanics, we will be able to turn up the INTENSITY more.  Get ready to breath fire.

My lungs are still smoking from the FRAN workout we did at the training.

BrianJ

Limited hours or closed this Sat. Dec. 3

Susan and I will be gone this Sat. Dec. the 3rd. to get my Crossfit training certification.   At the moment, we plan to be closed; however, we may give a key out if someone wants to open the gym up.   That person will need to open the gym around 9 or 10 and close it up around 11 or 12 Sat.  

BrianJ

New Location

Members,

We are happy to announce that by the new year, we will move to a new location.   We will move to Sugarloaf Commerce Center into Bld. C off of Sugarloaf Rd.   This commerce center is about 1/2 mile past Fire Side Restaraunt on the left.   The building previously was a boxing gym.  It is well suited for us.  The building has at least 500 more square feet of space than our current location and it has a good outdoor yard for outdoor work.    We feel we will need the added space to continue to grow and serve you better.   Please stay posted for further developments. 

BrianJ 

12/1 WOD

Work Out  (AMRAP  20 min.)
10 db thrusters (floor to over head)(20/ 10 lb dbs)
10 box jumps
5 toes to bar

I'm seeing huge improvements with "toes to bar".     Many of you who could not do these at all in the beginning did the entire AMRAP with good reps.   These is a true sign of increased core strength.  

Susan        10  (45 lb bar snatch for thrusters)
Brian         11 + 10 thrusters + 10 box jumps
Randy        9 + 2 box jump
Will            7
Cindy        12   (knees to elbow)
Kyle          13   (knees to elbow + 5 lb dbs)
Misty         9   (knees to elbow)
Jen  A.       9 + 10 thrusters + 9 box (knees to elbow)
Abie           8   (bosu assist on toes to bar)
Julie          11   (bosu assist on toes to bar)
Jen   G.     11   (bosu assist on toes to bar)
Mike        11  
Reagan     9  (one tire box and toes to bar assist)
Gracie       9   (one tire box and toes to bar assist)
Brittany    12   (bosu assist on toes to bar)
Anthony     7

11/30 WOD

Work Out
max push-ups to failure
then for time
50 double unders
20 bar facing burpees
50 hammer swings
20 burpees
50 fight rope (double wave)
20 power push-ups
50 sit-ups

Brian      35    18:00
Derrek   38   20:00
Anthony  18  16:43
Jen   G.   16   17:20
Beth        12     20:05
Jill            20 knees     30:30