12/31/2012 WOD

WOD
bench (5-5-4-4-3-3)

then  Frelen
                                                           Frelen
Phillip  225/275/275/295/315/315      14:08  Rx
Alison  95/95/95/95/115/115               14:40  Rx
Terran   95/95/95/95/95/95                 16:30  Rx
Chris     225/ 225/ 245/245/245/245   17:10 Rx
Cindy                                                   17:46  Rx
Travis                                                    18:15
Shannon                                                    22:57
Dustin                                                      13:14 Rx
Brad                                                        16:00 Rx
Marco                                                       15:42 Rx

12/29 WOD Sumo Buddy Ball Run

WOD  Sumo Buddy Ball Run (15 min. AMRAP)
100 meter med. ball run (20/13)  count reps
sumo dl high pull  (75/55)   count reps

12/28 DBL Sitting Karen

WOD (2 rnds)
50 wall ball
25 sit-ups
25 dbl unders (200 singles)

Terran   9:43  Rx
Alison    12:07
Phillip    8:16    Rx
Tara      13:10
Gavin     11:50  kids

12/27 Heavy and High

WOD
push press  (5-5-4-4-3-3) go heavy as possible. Post loads

then 3 rnds
20 undulation (big motions)
20 box (go high  38 in./30 in.)
10 pull-ups (weighted with 20 lbs/13 lbs)

Terran   85/85/85/85/85/85
Brian J.   135/155/185/185/185/185fail
Marco   135/135/135/135/155/155

12/26 WOD Elizabeth

WOD (21-15-9)
Squat or power cleans (previously we required squat cleans but not this time)
ring dips

Terran      13:58
Shannon   15:25
Brad         10:19
Ransom     14:20
Dustin       6:56  Rx
Alison       7:54
Chris         6:53
Marco      11:04
Mark         5:52    Mod
Cindy S.    8:38 

Some better ring dips this time.  Ring dips are a good functional body weight movement.

12/24 WOD 12 days of Xi-fit

WOD ( Just like the song) (Everyone should try this one)
and 1 pull-up burpee
2 push-ups
3  toes to bar
4 front squats
5 power cleans (95/65)
6 ring dips
7 hang snatches
8 sit-ups
9 kness to elbow
10 tire slams
11  sumo high pulls (95/65)
12 double unders


Alison  29:58
Chris     32:24
Tara    37:45
Cindy  37:50
Brian J.   30:30 Rx
Jay 
Brad  52:46  with 20lb vest
Ransom   58:00  Rx  (good Rx)
Dustin      40:00  Rx+ with 20lb vest

12/22 WOD Buddy Blaster

WOD  (15 min. AMRAP)
buddy 1 =>  burpee pull-ups
buddy 2 =>  over tires and under barbells
Alternate

David S. / Camden   60+30 = 90    Rx
Cindy /  Chris             46+52 = 98 Rx
Marco/ Tony               35+45  =  80 Rx
Jordan/ Emma          35+30   = 65  Rkids
Tara/  Roger             28+ 44   =  72    (Roger Rx)
Terran/ Brian J.          47 + 60     107  Rx

12/21 WOD

WOD (20 min. AMRAP)
3 wall walks
7 hug a twinkie
15 dbl unders (50 singles but not Rx)

25 reps/ rnd

Tara       150
Alison     252
Dustin     350
Dwayne    252 Rx
Brad        252
Brian J.     403 Rx
Cindy S.    300 Rx
Mark S.   332 alt.
Marco      203 Rx!!

Dr. Oz and living long

Dr. Oz (as seen on Opra Winfrey's show) is a medical Doctor who promotes health and living long.  He is on the leading edge of these fields.  He has his own show and web site DrOz.com.   Below are a few points that he has made.

To stay health, you must lift weights.   The most healthy populations in the world are those who do lifting as part of their daily lives.  Some do things as simple as carrying water to their huts daily.

Females over 40 especially need to lift weights.  They have falling levels of hormones and must lift just to maintain muscle mass.

Men loose weight faster because they usually have greater muscle mass.  Muscle mass burns calories at huge rates; therefore, women generally need to gain more muscle in order to burn calories at higher rates.

Take vitamin D3 if you don't get 10 minutes of sun each day.  Many health issues are now being linked to Vitamin D3 difficiencies. 

Dr. Oz also has a new book "You Staying Young"

New Injury Policy

In the future, I would like to keep people active in the gym even if they have a limb injury.   For example, if you have an injured knee, I can provide workouts that involve pull-ups, dips, v-ups, sit-ups, etc.   Being totally inactive during an injury is the worst thing to do.

BrianJ

12/20 WOD

WOD
100 thruster (75/55)

Terran      11:38  Rx
Dwayne    17:30  
Brian J.     18:51 Rx+  95lbs
Brad          15:15  Rx+  95 lbs
Cindy S.     9:03 Rx
Alison        7:20  Rx
Ransom      14:15
Marco         12:27 Rx

Be sure to get good depth on these.

Holiday Gift Certificates

For the Holidays, I will offer $50 gift certificates for 2 visits/wk for a month for non members.   This also allows the person 2 free visits on Saturedays during the month.    That is a total of 11 visits at $4.54/ visit.

BrianJ

2013 Rates

Members,

The main web site shows updated rates for the new year.   Generally, the rates increase slightly at $10/ month accross the board if you pay month to month.   Rates are much less if payments are made in advance (10% discounted).   With this, I hope to continue to service your long term fitness needs.

BrianJ

12/19 WOD Helen

WOD (3 cycles)
400 meter
21 DB swings (60/40)
12 pull-ups

Alison    13:13     Rx   Previous  15:42
Terran   14:47     Rx
Dwayne  15:03  Rx
Ransom   19:12  Rx
Dustin       11:26  Rx
David  S.    14:02  Rx
Barbara       12:04

12/18 WOD

WOD (2 rnds) for time
50 box jumps (25/20)
50 sit-ups

then (1 rnd)
50 undulation
50 bag punches

Shannon    15:00   Rx
Terran       18:00   Rx
Alison        10:25   Rx
Brad           9:59   Rx
Cindy  S.     9:54  Rx
Chris   E.     9:46   Rx
Dustin          9:43  Rx
Marco         11:40  Rx
Cindy B.     12:59
Brian J.         15:09  Rx+
Mark S.       10:05  Rx

Christmas eve and New Years WOD

We will have a Christmas eve workout at 9:00 and 9:30 am.    With sufficient request, we will have a workout at 12:00 noon also.   We will be closed Christmas day.    We will be open new years day at 11:30 as long as there is sufficient participation. New years eve will have normal hours. 

BrianJ 

12/17 WOD Nasty Girls

WOD (3 cycles)
50 squats
7 muscle-ups
10 hang cleans (Rxlite = 7 ring dips + 7 chest to bar)

Cindy S.    10:50  
Alsion        11:24
Terran        16:20 Rxlite
Chris E.       15:27  Rxlite with 3 M-ups
Brad             13:28  Rxlite

Remember Christmas Social

Members,

Don't forget the social tomorrow night at the Black Rose.  Things start around 8:30 or 9:00 pm.  Find us upstairs where the billards and darts are located.   

BrianJ

12/15 WOD Buddy Plank Hold

WOD (Alternate between excercises with your buddy)  ( 15  min. AMRAP)
Low plank
Tire burpees (count reps here)

Brian J/ Jordan        81
Mark/ Cindy S.       115
Alison / Marco         87
Terran/  Cindy B.     81

12/14 WOD Balance Buster

WOD (2 rnds) perform each on balance dome and med. ball
20  side squats (13/10)
20  squat clean and press
20 wall ball
8/8/8 push-ups on med. ball
20 sit-ups
20 thrusters
20 courtsies

Brian J.   19:48  Rx+  20 lb med. ball
Cindy B   ?  
Dwayne   24:49  Rx
Shannon   19:50  Rx
Cindy S.   13:44  Rx
Alison       14:41  Rx
Ransom    19:54  Rx
Marco       25:32   Rx

12/13 WOD

WOD (AMRAP 18 Min)
5     OH squats (45/33) 
10   rows     (45/33)   (Mark score here.  Bar can touch floor)
14   floor wipers ( don't touch bar to floor)
1 turk get-up ( if you touch bar to floor penalty = 3 burpees)

Terran       251  20 lb bar
Dwayne     257  Rx
Brian J.       279  Rx
Cindy B.      190  10 lb bar
Dustin          228  Rx
Shannon     245
Ransom       195 
Nick            269   Rx
Chris           270   Rx
Cindy  S.     275   Rx
Alison          256   Rx
Brad            275    Rx
Marco         250    33 lb bar

12/12 WOD

WOD  (4 rnds)
7 dead lift (225/155)
12 ring dips
20 burpees


Alison              20:17  purple band dips
Tara                20:35  purple band bar dips
Shannon          19:58  bench dips
Terran              19:00  green band dips
Chris                 17:06  Rx
Brad                 17:24
Dustin               14:39  Rx
David                16:20  Rx
Mark                 15:58  Rx

12/11 WOD

WOD  7 rnds
1 rope climb
100  meter tire carry   (2x30/20x20)


OR   2 rnds
10  power cleans   (155/115 or heavier)
10 pull-ups

Dwayne   5:07  140
Terran     4:48   95
Enrique    9:43   185

12/10 Fran

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

Tara       8:44
Alsion     9:11   Rx
Dustin     12:09  Rx
Enrique   15:25 
Marco    12:42 Rx
David S.  13:02  Rx
Nick        9:19  Rx
Shannon  10:27
Mark S.    7:42 Rx

12/8 WOD 500

WOD  500 reps total of below. 100 reps max of individual item.
sumo high pull (75/55)
push press (75/55)
dbl unders
box jump (25/20)
wall ball
pull-ups
ring jumps
toes to bar

Dustin   49:10   500  reps Rx
Brad     72:00    500  reps Rx
Tara      25:45   300
Bagley   52:00   500 reps Rx
Marco    48:00   300
Alison   ?
Brian J.   ?
Cindy      41:00 500 reps Rx
Mark       44:40  50 reps Rx

12/7 WOD

WOD (40-30-20-10)
tire slams (30/20)
squats
dbl unders

Cindy B.    19:45
Cindy S.     10:11  Rx
Brad           21:50   MOD
Alison         12:34   singles
Mark S.     13:53
Dwayne      17:15
Ransom       13:11  Rx
Nick     
Sha               18:39  Rx
Marco            15:11

Christmas Social update 2

The Black Rose upstairs is closed (rented closed party) Friday Dec. 14, so we will need to do our Christmas social Sat.night Dec. 15.   Let's say starting around 8:30 or 9:00 pm.  

BrianJ

12/6 WOD Track Triplet

WOD  (3 rnds)
8 split snatch (115/75)
7 bar m-ups
400 meter

Best in the world:
1st  8:03
6th   8:23
10th  8:49
21st  9:10

Alison     10:33   sub box for 400
Ransom    17:20
Mark S.    11:08   chest to bar and dips
Brian J.     11:39  Rx
Marco       15:30  

12/5 WOD Grace

WOD
30  clean and jerk (135/95)

cash out (3 rnds)    (Not timed. )
toes to bar max
7 rope tricepts
7 rope pull-ups

             Grace
Alison   3:29  Rx  and current best at Xi-fit  (previous 4:40)
Tara      3:35  
Dwayne   5:58
Shannon   6:06
Terran      9:05   Rx
Dustin      3:58   Rx    
Ransom    10:23  Rx
                          

11/4 WOD

WOD (15 min.  AMRAP)
10 wall ball
10 box
2 short mat lengths T lunges with barbell (65/45)

Nick          150
Shannon     120
Terran        151   Rx
Dwayne     150 
Ransom      173  Rx
Alison         215  Rx
Cindy  S.    200  Rx
Chris           145  Rx
Jill               120
Dustin          170  Rx
Enrique        200   Rx
Marco         150   Rx

update Christmas Social

Members,

I propose Fri. evening Dec. 14 (downtown Blackrose) instead of Sat. the 15th for a social.  
Please advise if you would like to attend.

BrianJ

12/3 WOD

Warm/WOD
deadlift(3-3-3-3-3)

WOD (15 min. AMRAP)
1 rope climb
10 push-ups
100  meter run.

                 DL                                   
Brian J     275/295/315/345PB/325     290   Rx
Ransom    225/225/245/265/275     200   Rx
Brad       225/275/295/315/275       145 Rx
Dustin       ?/?/?/?/385                      230  Rx     455 one rep max.  Xi-fit best.
Jordan                                              180
Marco                              335 PB      260 Rx

12/1 WOD Hammer

WOD (3 rnds)
5 power cleans (135/95)
10 front squats
5 jerks/ shoulder to overhead
20 pull-ups
90 sec rest

Marco   19:47  
Dustin     16:13   Rx
Alison     19:00    Rx
David      18:10
Camden    15:30   
Gavin         19:35
Brian J.       13:14  Rx

11/30 WOD

WOD  (3 rnds)
20 burpees
15 power snatch (95/65)
30 mnt climbers - total
rest 60 sec

Brad      24:54  Rx
Marco   23:14  Rx
Brian J.  14:05  Rx
Tara       16:00
Cindy      15:30
Chris        16:50  Rx
Alison      16:43  Rx
Nick         18:53 Rx
Shannon   25:24  Rx
Terran      22:11   Rx
Dwayne    24:40   Rx

Christmas Social

Members,

We will try and have a Christmas social in the month of Dec.    Proposed dates are Sat. Dec. 14 or Sat. Dec. 22.    Also, need a proposed location.  We can do something at the gym after the Sat. workout and have everyone bring something to eat (brunch).  

Need your in-put.

BrianJ

11/29 WOD

Warm = practice muscle-ups on the low rings.

WOD (AMRAP 18 min.)
3 muscle-ups (Rxlite= 3 chest to bar + 3 dips)
7 squats
10 sit-ups

scoring = 20 reps/ round

Cindy S.      316   dips with purple band and pull-ups
Alison          320    dips with green band and pull-ups
Chris  E.       160    Rxlite +(3 muscle-ups) Congrats on his first muscle-up.
Brad            250    Rxlite
Bagley          300   Rxlite
Tooth           180   kids
Hailey           200  kids
Brian J.         245   Rx
Dustin           298  Rxlite
Mark S.        335  Rxlite
Marco           283  dips with green band

11/28 WOD

WOD (2 rnds - time ea. round - 200 meter run after ea. item - 2 mat lengths ea. item)

travel lunges  (35/25)  overhead
turkey squat hops
gorilla squat jumps
bear crawl
rest 2 min. 

                     1           2
Terran       7:47        7:40    Rx
Shannon    9:52        10:18   Rx
Marcela    10:40      11:18    Rx
Melony      7:07        7:27     Rx
Brian J.       5:19      5:35      Rx
Camden     6:40        6:57     Rx
Enrique      6:43         7:57    Rx
Mark S.     5:04        5:36     Rx
Alison        7:00        6:38      Rx
Tara          8:20         7:39     Rx


Turkey squat hops. To optimize you must stay on your heels through the squat and jump. Also, if you hinge forward, you will have difficulty jumping backwards.  You will not jump backwards for good distance if you do not have good hip extension.  Doing these well should greatly reflect in your olympic lifts.  This is my new favorite excercise.   I see 200 meters of these in a workout.  Brian J.

11/27 WOD Linda

WOD  (10-9...2-1)
1.5    bw weight dead lift    or  225/160 Rxlite
1 bw   bench              or 155/95   Rxlite
3/4 bw  clean              or  135/75  Rxlite

Dwayne       DNF
Cindy S.      17:52   Rxlite
Alison          17:37
Enrique         17:49
Dustin          17:38    Rxlite
Bagley          24:25   
Brian J.         15:42
Marco           19:42
Chris E.          17:25  Rxlite
David S.        16:32  Rxlite


Alt. WOD (7 RNDS) 
                100 meter farmers carry  (2x30lb tire/ 1x 20lb tire)
                 1  rope climb

Shannon     19:10  Rx
Terran        15:20  Rx

11/26 WOD Jackie

WOD
80 rows  (45/33)
50 thrusters   (45/33)
30  pull-ups

Brian J.       9:00     Rx
Cindy S.    10:48    Rx
Alison        11:44    Rx
Tara           10:30
Terran        13:32    Rx
Cindy B.    14:00
Brad            16:27  Rx
Melony        13:15
Mark S.       8:10  Rx
David S.      11:19  Rx
Marco          12:25  Rx
Camden        9:18   kids

11/24 WOD DL Buddy Hold

WOD (12 min. AMRAP with buddy)
deadlift hold (225/155)
wallball or pull-ups (count reps here)

Cindy/ Alison    215  Rx
Mark/ David     241   Rx
Marco/ Jill         119  Rx
Camden             70    kids
Kyle/  Gavin      164  kids

11/23 WOD

WOD
front squat (3-3-3-2-2)

then
4 mat lengths    turkey squat hops (for time)
rest for one min.
then 2 min. AMRAP ea. (record score of each)(one min. rest between ea.)
burpees
box jump and over
dbl unders
                                                       squat hops        burpees      box overs     dbl unders
Ben   185/ 185/ 195/ 205/215           1:16                   31              30                51     Rx     next WOD free
Avery  45/55/65/ 65/65                     1:50                   ?                 30               284 S  Rx  next WOD free
Cindy B.    
Brian J.     185/185/185/185/185         ?                      29               32                95     Rx  
Ransom    135/135/145/155/155       2:05                  18                 17               52     Rx
Mark S.    65/85/105/125/145           1:40                  27                 36               29     Rx
Marco    65/85/105/125/145             3:06                   21                25               17      Rx
Cindy S.    65/85/95/95/105               2:25                  27                 29               73      Rx
            

11/22 10:00am WOD Only=>The Turkey

WOD (18 min. AMRAP)
5 turkey pull-ups
5 med ball clean and press
10 sit-ups

Bagley    222     Rx+   Chest to bar
Mark S.   226   Rx
Cindy S.   241   Rx
Tara          220
Alison      241    Rx
Terry J.     100
Courtney    260
Brian  J       221  Rx+  Chest to Bar

11/21 WOD Nancy

WOD
400 meter
15 OH squats

11/20 WOD 2012 Games Masters Chipper

WOD  2012 Games Masters Chipper
10   deadlift   Weight men (275/255/245/225)   Age Group (45-49/50-54/55-69/70+)
                     Weight women(195/175/155/135)
20   pull-ups
30   box  (25/20)
40   db swings (60/40)
50  dbl unders
40   db swings
30   box
20   pull-ups
10   dead lift

Masters 45-49 (Best in the world)
women
1st  8:35
5th  9:58
13th  11:49

men
1st    8:26
6th    10:03
11th  11:16

Nick   DNF
Terran   21:13  (155 DL)
Ransom  28:39   (225 DL)
Brad       ?
Lex       first workout scaled
Shannon      21:55
Tara             21:00
Cindy S.        15:25 (135 DL/ 30 lb db sings)
Chris  E.        15:41    225 DL
Alison             19:18   (135 DL/ singles)
Dustin             27:48  (singles)
Marco            25:25
Brian J             13:38  Rx

11/19 WOD

WOD
400 meter
then 7rnds (  15 rows (45/33) and 10 toes to bar)
400 meter

Tara
Alison        24:43    Rx
Chris         23:52
Cindy S.   24:43      Rx
Terran       22:51     Rx
Nick          20:36   Rx
Shannon    21:38 
Cindy  B. 
Brian  J       12:42   Rx     
Ransom       19:58  Rx
Melony         16:33
David  S.       17:59  Rx
Camden S.     23:31  kids
Mark S.         14:07   Rx
Marco            22:36  Rx

11/17 WOD Fight Gone Bad

WOD (1 min ea./ 3 rnds)
wall ball
sumo dl high pull
box jumps
push-press
bike
rest

Mark S.  287   Rx
Cindy S.  255    Rx
Alison     270     Rx
Marco    273      Rx
Tara        209
David S.    234   Rx
Camden     223  kids
Brian J.       253   Rx
Cindy B.      187

11/16 WOD

WOD (AMRAP  20 min.)
5 pull-ups
10 push-ups
15 dble unders



No times recorded

11/15 WOD

WOD (4 RNDS)
5 dead lift (275/ 185) or 1.5 BW
20 wall ball (20/13)

Alison        5:40   135 lbs
Cindy S.    5:40   135 lbs
Tooth        4:52     kids
Bagley      5:36     225
Hailey        5:51     kids
Mark S.     4:51     225
Dustin        7:35     Rx
Brian F.      8:07    135
Brian J.       5:49    Rx
Marco        8:55   Rx

11/14 WOD

WOD (21-15-9)
Floor to Overhead
ab role outs

Hailey      11:35  kids
Tara         11:37
Alison      10:35   Rx
Nick         9:17    Rx
Terran      14:20   Rx
Enrique     18:30  Rx
Melony     13:52  
Camden     8:51  kids
David S.    9:29  Rx
Mark  S.   9:28  Rx
Brian J.     9:17  Rx
Cindy B.

11/13 WOD

WOD (5 rnds)
12 thrusters (75/55)
9 toes to bar
200 meter with med ball (20/13)

Dustin       18:30  Rx
Alison       19:20  Rx
Cindy S.    22:35 Rx
Bagley       15:07 Rx
Tooth       
Marco       20:24 Rx
Shannon     23:00 
Brian F.     23:13

11/12 WOD

WOD   ( 18 min. AMRAP)
5 pull-ups
5 dips => 3 ring
10 v-ups
10 squats

Mark         370  Rx
Alison         293
Cindy  S.    301
Dustin        300  Rx
Tara           270
Jill               240 
Melody      
Charlotte    120  (10 min.)
Cindy  B.   120  (10 min)
Michelle     280
Camden      300 
David           270  Rx
Melony       270
Marco         278
Terran         217  bar dips
Ransom       190   Rx
Brian  J        300  Rx  20 M-ups

11/10 WOD David Blake McLendon

WOD  (2 rnds)
3 mat lengths travel lunges (45/35 lb plate overhead)
30 box jump (25/20)
20 wall ball
10 hand stand push-ups (15 box push-ups)

Cindy S.       10:48   25 lbs
Alison           10:10   25 lbs
Marco           13:00   45
Mark             9:19    45
David           10:58     35
Kyle              8:52     10
Camden        9:04      10
Enrique          15:41   45
Jill                 15:18     25
Marcela        15:45     25
Melony          15:31    25
Jennifer           14:14   25
Brian              12:19    45  Rx
Tara               11:29    25
Terran            13:35    25

10/9 WOD

WOD (3 rnds)
40 rows  (45/33)
21 burpees
400 meter

Alison      18:09
Tara         18:33
Cindy S.   17:03   Rx
Kyle  S.    11:03  (2 Rnds)

10/8 WOD SSGT Timothy Davis

WOD (5 rnds)
12 deadlift   (135/95) (Original Rx = 155 lbs.)
9 power cleans  "
6 shoulder to overhead "

Terran      16:29    (95 lbs/ 3 rnds)
Dwayne    20:35  (115 lbs)
Alison       11:35  Rx
Brian J.     17:30  Rx+ (155)
Camden    7:45   kids    Good job. First full workout.
David  S.  10:41  (95 lbs) Good job. First full workout.
Mark S.   13:46   Rx
Marco      16:52   Rx

11/6 WOD

WOD (7 RNDS)
5 thrusters
1 rope climb
1  under barbells
1  walk over plank

Gavin
Tara         10:28  (5 rnds)
Shannon   17:25
Nick         12:17  knotted rope
Terran      16:18 
Bagley       11:24  Rx
Tooth         12:20   Rx
Cindy S.     13:53   Rx
Melony        17:20
Brian J.         11:34  Rx
Marco         18:20    Rx

11/7 Filthy Fifty

WOD
50 pull-ups
50 box jumps
50 push-ups
50 wall-ball
50 dbl unders
50 sit-ups

Terran   26:19  Rx
Nick      26:50  Rx
Shannon   30:15
Camden   9:15  1/2 reps
David  S.    9:37  1/2 reps
Mark S.     19:53  Rx  spot on the wall
Cindy  S.     21:46  Rx  spot on the wall

Xi-fit customer appretiation

Members,

As we enter the holiday season, I would like express my appreciation to the members of Xi-fit.   I would also like to propose a social event so that members can see each other face to face in a setting other than in the middle of a WOD.  I am up for suggestions.

We can do something for the kids and the adults during the day and/or we can do something located outside of the gym for adults only.    Renting the upstairs of the Black Rose down town is an option.   I think it only requires a minimum $200 bar tab.   There is a juke box, billiards, and darts upstairs.

Let me know of any interest,

BrianJ   

11/5 WOD

WOD (7 rnds)
5 burpee tire flips
1 sled pull/push  (195/125 lbs on sled)
30 sec plank ( do 25 sec plank if you must do a plate change on the sled)

Alison      14:05  Rx
Terran      19:03  Rx
Nick        15:13  Rx
Marcella   17:15  Rx
Dwayne    18:00   Rx
Brian J..     17:14  Rx
Cindy B.    14:30 
Cindy S.    13:47  Rx
Marco       13:25  Rx
Mark         11:50  Rx


I should have gave more time credit for those who did plate changes. 

11/3 WOD 12.3

WOD (AMRAP 18 min.)
15 box (25/20)
12 push press  (105/75)
9  toes to bar   (scale V-ups)

Marco  192 Rx   good Rx
Mark     249 Rx   top score to date
Cindy    243
Alison     195 Rx

11/2 WOD

WOD
40 burpees
40 tire slams
40 push-ups
40 burpees

Brian J.      10:33   Rx
Cindy S.     11:11  Rx
Nick J.       15:09  Rx
Shannon     17:59  Rx
Enrique       18:48  Rx
Marco         14:14  Rx

11/1 WOD

WOD (3-3-3-3-3)
Power cleans

then (4 rnds) not timed
30 sec undulation
8 rope pull-ups
8 rope tricepts

Brian J.   185/205/205/185/185
Chris E.
Cindy
Alison
Enrique  185/205/205/185/185

10/31 WOD

WOD  (AMRAP 20 min.)
7 wall ball
7 sumo DL high pull (75/45)
7 box jumps (25/20)

Alison    267
Tara       231
Kurt       168  (15 min)
Dwayne   163 (15 min)
Melony    238
Shannon   210  Rx
Terran      210  mod
Bagley     291   Rx
Tooth       126  kids
Hailey       168  kids
Mark        345  Rx
Marco       219   Rx

10/30 WOD Power 15

WOD  (2 rnds)
15 dead lift (225/160)
400 meter
15 RR tie flips
15 pull-ups
15 toes to bar
15 Dbl unders

Mike B.   20:05  (singles)
Brian J.    20:05  Rx
Alison      15:38  (1 rnd/145 dl/singles)
Brian F.    25:30
Bagley     21:51  Rx
Tooth      13:55  kids Rx
Hailey       13:30  kids
Marco      31:00

10/29 WOD

WOD (2 rnds)
50 pull-ups  (Rxlite  30)
75 sit ups   (Rxlite 50)
50  OH Squats  (Rxlite 30)
75   DBL unders  (Rxlite 50)

Dwayne 
Melony   25:22
Enrique 
Brian J.     27:10   (45 lb OH squats)
Mark S.    21:10   (22  lb OH squats)
Marco     27:35     (22 lb OH squats)

6/27 WOD

WOD (4 rnds)
800/400/200/100 meter
30 rows (45/33)
16  renegade rows (20/10)

Nick    20:00  Rx+
Shannon  21:40  Rx+
Marco    17:20  Rx
Mark      14:41  Rx
Cindy      15:32  Rx
Luke       17:41  Rx

6/26 WOD

WOD (2-2-2-2-2-2)
split jerk (alt. legs)

Mike B.   155/185/ 185/ 185/ 185/195
Brian J.    155/185/185/185/185/195
Luke        135/155/185/185/195/195
Marco      155/155/155/155/155/155

10/25 WOD

WOD (21-18-15-12-9-6-3)
sumo dead lift high pull (95/65)
floor wipers    (95/65)

Mark S.   9:48  Rx
Alison      12:49   (box jump and over instead of wiper)
Marcela   10:49   (45 lbs)
Nick         9:37   Rx
Shannon    11:45
Cindy         6:54   (45)
Brian J.      7:50 Rx
Bagley       8:58  Rx
Tooth       7:59  kids
Marco      14:47   Rx
Daniel         18:05 (65)
Enrique       12:35 Rx

10/24 WOD

WOD (3 rnds)
6 floor to overhead (135/95)
15 toes to bar
18 pull-ups

Brian J.     12:56  Rx
Terran       DNF  (with a wonder woman.  Get well soon)
Ransom     26:09
Mark S.     12:56 Rx
Hailey        6:45 kids

10/23 WOD Kelly

WOD (5 cycles) (3 rnds = Rxlite)
400 meter
30 box
30 wall ball

Nick J.     35:23  Rx
Terran      40:58   Rx
Shannon    49:16   Rx
Chris          20:08 Rxlite
Misty           lookin good
Cindy          19:25   Rxlite
Bagley         29:32   Rx
Hailey          14:35   kids
Tooth           14:40  kids
Brian J          32:10   Rx
Enrique         34:58   Rx
Marco           26:39  3 rnds
Daniel             23:45  Rxlite

10/20 Hope

WOD (1 min. each- 3 cycles)
burpees
power snatch
box jump
thrusters
chest to bar
rest

Cindy    179
Mark S.  175  Rx
Alison     173
Marco     142  Rx

10/22 WOD

WOD
12 push press (115/75)
4 shuttle runs
8 squat snatch (115/75)

Alsion   12:08
Cindy    12:30
Chris     13:35
Nick
Shannon
Brian J.    18:38  Rx? (not full squat)
Ransom
Melony
Enrique    17:15  (95)
Mark S.  13:48 (95)
Marcela
Marco    20:00 (95)
Daniel       19:58
Mike B.     15:47 Rx
Luke          20:33  (95)

I saw some really good snatches on this one.   Most not with a full squat but many with good partial squats.  BrianJ

10/ 19 WOD

WOD  (AMRAP  15 min.)
1 rope climb
1 muscle-up (scale dip+pull-up= Rxlite)
1 mat length travel lunges (35/25)

3 reps/rnd

Terran    8x3 =24  Rxlite
Cindy                32
Kyle                  33 kids
Enrique              18
Brian J                28  Rx

10/18 WOD

WOD  (1 min. each/ 1 min. rest and change weight between)
floor to overhead (135/ 95)
power cleans  (155/115)
deadlift      (225/135)

Terran  28 Rx
Chris    43 Rx
Cindy  28
Ransom  23 Rx
Brian F   35
Enrique   34 Rx
Mark      32 Rx
Marco    33 Rx
Mike B.   37  Rx
Brian J.    41  Rx

10/17 WOD

WOD (5 rnds)
15 sots press (33/22)
10 ft hand stand walk
10 sec hanging L hold
25 squats

Hailey  9:25  kids
Tooth  10:40  kids
Bagley  16:25  Rx
Enrique 
Mark        14:03
Cindy        14:30  Rx
Marco        15:10

10/16 WOD

WOD  (5 rnds)
400 meter
15 OH squats (95/65)

Terran   18:32   45
Brian  J
Cindy  S.  16:20 
Enrique
Marco
Daniel

11/15 WOD Isabel

WOD
30 snatch  (135/95)

Terran   3:08  (65 lbs)
Cindy   3:28   (65 lbs)
Bagley   4:31  Rx
Enrique   4:28  (115)
Brian J.   3:31   Rx
Mark      3:07   (95)
Marco     6:12   (95)
Daniel      10:12  (65)

cash out  "Annie"

11/13 WOD Jack Rabbit

WOD
50 jump squats
50 explosions
50 box jumps
50 slammers
50 jump lunges
50 plank knees to elbow
50 hammer swings
50 double unders

Rx < 20 min.

Cindy    18:25 Rx
Mark    20:28
Marco   26:40
Daniel     30:20
Melony
Hailey  12:30  kids
Tooth   12:32  kids
Bryan F. 37:30
Ransom  27

11/12 WOD

WOD  (5 rnds)
8 deadlift  (225/ 160)
8 dips 
60 plank
200 meter

Terran   19:28
Kyle      15:16
Misty     16:25
Chris       17:58  Rx
Cindy      18:58 
Marco
Enrique

10/11 WOD

WOD (2 rounds)
50 wall ball
25  pull-ups

Nick        15:50  Rx
Terran     17:35  Rx
Shannon   18:25
Ransom     16:50 Rx
Alison        16:22  Rx
Cindy         16:24  Rx
Enrique       11:15 
Mark          7:57   Rx
Bagley       7:42    Rx
Hailey         4:37   kids
Tooth         4:37    kids
Marco         15:05  Rx
Daniel         15:00  
Brian J.         11:25  Rx+
Mike B.        8:50 Rx

10/10 WOD

WOD
150 tire slams for time
rest 3 min.

then  3 rnds
12 toes to bar
200 meter

Alison     19:31 Rx
Terran     18:00  Rx
Shannon   19:38

10/9 WOD

WOD (3 rnds for time)
10 squat clean (135/95)
20 wall ball (20/13)  Oops! should be box jumps (25/20)

Mike B.    11:11   Rx+  (30" box)
Brian J.     11:38   Rx+ (36" box)
Alison       10:47   Rx
Nick         11:30  Rx+  (30" box)
Terran       16:49  Rx+ (27" box)
Tooth         6:30  kids
Hailey        8:15  kids
Cindy        9:50  
Bagley       11:06  Rx+ (30"Box/145lbs)
Marco       18:44 Rx+  (30"box)
Daniel        19:42 

Many did Rx+ for the box jumps on this one.   We have rabbits amoung us.

10/8 WOD

WOD (4 rnds for time)
20 burpee pull-ups
1 snatch/ floor to overhead (135/95)

Mark   13:18 Rx
Cindy   14:06  
Alison   15:49  Rx
Nick      18:59   Rx
Terran    23:39   Rx
Shannon   20:27
Brian J.     12:03 Rx
Chris        13:46 Rx
Marco     27:26  Rx
Daniel       24:28

10/6 WOD

WOD (5-5-5-5-5)
deadlift

Marco 225/245/245/245/275
Brian j.  225/275/275/275/315

10/5 WOD Fran

WOD (21-15-9)
thrusters
pull-ups

Alison 22:00 Rx
Cindy 15:31  Rx
Terran   10:42 Rx
Nick      11:01  Rx
Shannon   18:31
Marco     13:44  Rx


All the Rxs above were for the first time.. Congradulations!!

10/4 WOD

WOD (5 cycles)
200 M
20 db swings (30/20)
15 sit-ups
10 push-ups
5 starfish jumps

Alison      16:03 Rx+ 30lbs
Terran       18:46    Rx
Ransom     15:31 Rx
Chris          16:34 Rx
Cindy          15:40
Misty           lookin good
Bagley         15:09  Rx
Hailey          15:40
Tooth           19:33
Mark            15:06 Rx
Marco          16:35 Rx
Daniel         21:28 Rx
Brian J.        13:51  Rx

10/3 WOD

WOD (for time)
70 burpees
50 db swings (60/30)
40 pull-ups
30 v-ups
20 dbl unders

Terran   23:23 Rx
Shannon   24:39 
Alison   15:25
Bagley   15:44  Rx
Mark     15:20  Rx
Marco   25:05 
Brian j.  12:23 Rx
Mike   B   15:16

10/2 WOD

WOD (find one rep max)
power cleans  Rx(185/135)

then cash out(4 RNDS not timed)

5 power cleans  (Go heavy as possible. Record load)
10 wall ball
20 dbl unders

                  PC max                 Cash Out
Brian J.         205                         185
Terran           125                        105
Ransom         185                        155
Cindy            105                          75
Alison            115                         95
Marco            175                        135
Daniel              115                      95

9/29 and 10/1 Adrian

WOD (7 rnds)
3 forward rolls
5 wall climbs
7 toes to bar
9 box jump  (30/25)

Hailey   9:50
Tooth   10:00
Bagley   21:26  Rx
Marco    32:53  Rx
Daniel     29:00  
Cindy     21:05  Rxlite
Alison    19:43   20 in. box
Terran    24:05   Rxlite
Shannon   25:00    Rxlite
Ransom    33:20    Rx
Brian J.     19:35    Rx
Mark S.     19:40  Rx 
Mike B.     14:27   Rx

9/28 WOD Around the World

WOD (4 trips)
5 turk get-ups (45/30)
15 roman dls (75/55)
20 shoulder to overhead (75/55)

Mike B.  13:48   Rx+  (95 lbs)
Brian J.   16:17    Rx+  (95 lbs)
Alison      17:55   Rx
Luke       17:17    Rx
Cindy      15:50  
Misty       lookin good
Chris       19:10
Ransom   25:19  Rx
Bagley     12:41  Rx+ (95 lbs)
Hailey      9:54    Rkids
Tooth       7:00   Rkids
Marco     15:11

Rate updates

I published new rates on the main web site.
 
The published rates are back to the old original rates; however, new members will be charged a ramp up training fee for initial training of the basic movements.   This new rate design better covers the true cost of members versus new members.  

Also,  I will leave Sat. 9:30am as a standard time for trial workouts for non members.  

BrianJ

9/27 WOD

WOD   (10-9-     -2-1)
deadlift    (225/160)
push-ups
v-ups

Mark      10:08 Rx
Alison      7:17
Nick         8:25  Rx
Shannon    12:00
Ransom     15:29  Rx
Brian J.      7:45    Rx+ (245)
Marco        11:47   Rx

9/26 WOD "ST"

WOD   (5 rnds)
200 M
over the wall
5 RR tie flips
1 rope climb

Alison    21:29
Nick      16:18
Terran     20:32  Rx
Shannon   24:46
Brian J.     14:15  Rx
Ransom     21:48
Bagley       14:59  Rx
Hailey         16:30
Tooth          10:05
Luke           20:34  Rx
Marco         18:15  Rx
Cindy            16:42 Rx

9/25 WOD

WOD (3-3-3-3-3)
push-press

cash out (3 rnds)
15  box jump (30/25or go as high as you can. Push your limits)
30 sit-ups
                 box            PP
Mike B.     30 in        175
Brian J.      36 in        155 
Chris E.     36            175
Cindy S.    30             85
Ransom     30             165
Misty         25               na
Kyle          25  (shin kicker)
Marco
Daniel

9/24 WOD Frelen

WOD  (21-15-9)
400 meter
db thrusters  (30/20 dbs)
pull-ups

Need more people on the board.

Chris    14:18  Rx
Alison    14:15 
Cindy    19:39   Rx
Ransom   24:17   Rx
Mark       11:29   Rx
Marco     20:00    Rx
Daniel      20:00
Brian J.      9:40  Rx

9/22 WOD

WOD  5 min. AMRAP each couplet.  2 min. rest between each

1     7 DB swings  (60/30)
       7  Burpees

2   7 OH squats (95/65)
     7 box jumps  

3   7 med ball cleans (20/13)
      7 pull-ups

                    1                   2               3          total
Mark         80+84         56+56         64         200
Cindy                                                            204
Marco                                                           154
Mike                                                              201   Rx
Bagley                                                            209   Rx
Alsion                                                            218
Shannon                                                         158
Terran                                                             157  Rx

9/21 WOD

WOD (10 RNDS)
200 meter
1 sled pull/push  (220/125)

Alison   16:12  Rx  
Greg      19:50   Rxlite
Terran   17:35   Rx
Cindy       21:10   Rx
Misty      21:10  Rx
Chris       19:81 Rx
Brian J.    18:27  Rx
Marco     20:42  Rx

9/20 WOD

Warm
work on butterfly pull-ups

WOD (15 min. AMRAP)
5 pull-ups
5 med ball clean and press (20/13)
2 mat lengths gorilla jump squats

15 points/ rnd

Terran    120  Rx
Dwayne  135  Rx
Chris       110  Rx
Alsion       125 
Cindy        120  Rx
Kyle       155
Gavin     150  rK
Ransom    109  Rx
Mark        165  Rx
Marco      115  Rx
Daniel       105
Mike B.      164  Rx

9/19 WOD Linda

WOD (10-9-8----2-1)
1.5 BW DL      Rxlite  (225/135)
1   BW  bench     Rxlite  (125/65)
.75 BW clean       Rxlite (135/95)

Terran   25:40  Rxlite
Chris     265 dl   DNF
Brian J.   22:30  Rxlite
Ransom   28:20   Rxlite
Nick        18:39   Rxlite
Shannon   22:35
Marco     34:10   Rxlite

9/18 WOD

WOD (4 rnds for time)
2 rope climbs
30 push-ups
30 sit-ups

Greg
Dwayne      21:59  Rx
Terran         23:10  Rx
Kyle            16:40
Cindy           17:18  Rx
Bagley          14:34  Rx

Alt WOD (5 runds)
20 undulation
20 rows(45/33)
20 hammer swings
20 v-ups with pvc

Nick
Brian J.
Shannon
Marco
Daniel
Alison
Greg
Tooth
Hailey

9/17 WOD

WOD (2 min. each item with 60 rest between)
ring dips
corner dead lift (70/45)
toes to bar
plank knees to shoulder


                    dips     cdl        t to b        plank
Greg             40       55          26           16
Alison           68        54Rx     13Rx       43Rx  
Dwayne        36Rx?  40Rx      25Rx      47rx
Mike S.        27        51Rx       17Rx     44Rx
Ransom        21        47Rx       16          52Rx
Cindy             24       62Rx       10Rx     48Rx
Brian J           34       59Rx       30Rx       55Rx
Nick              14        60Rx      19Rx       40Rx
Shannon         24        35Rx      30            38
Mark S.         43Rx?   58Rx      22Rx       32Rx
Marco           35          35Rx      25Rx       27
Mike B.          44Rx     83Rx      27Rx       33 Rx

Saw only one clear Rx on the dips. 
For each rep the bicept should come in contact with ring (minimum).
For a muscle-up you will probably push from even a lower position.

9/16 WOD

WOD (3 rnds for tim)
15 tire slams
15 Dbl unders
10 floor to overhead   (115/75)
10 pull-ups

Matt
Terran
Phillip
Brian J.
Blue Ridge Roller girl

9/15 WOD

WOD (wall balls on bosu)
800 meter
40 wall ball
600  meter
30 wall ball
400  meter
20 wall ball
200  meter
10 wall ball

Bagley    16:57  Rx
Cindy     16:58   Rx
Mark      16:55   Rx
Kyle        10:27   rK
Hailey       11:35  rK

9/14 WOD

WOD    (for time)
40 pull-ups
40 box jumps (25/30)
40 front squats (115/80)

Alison   12:00
Greg      14:53
Dwayne   16:00
Ransom   19:30
Scott        12:50
Cindy      9:25
Chris       9:45  Rx
Nick       13:50   Rx
Shannon    14:29
Marco      18:44
Mike S.      12:50  Rx

9/13 WOD

WOD     (3-3-3-3-3-3)
push jerk/ clean with 3 jerks

then   cash out  (3 rnds)
       30 dbl unders
        20 knees to elbow
         10 ft of hand stand walking

9/12 WOD

WOD
400 m for time

then

AMRAP 15 min. (25 reps/ rnd)
8 rope tricepts
8 sumo deadlift high pulls (75/55)
8 box jump overs (12 in)
1 wall walk
  
          400M       AMRAP
Greg     95              150
Alison    72             208   Rx
Luke      65             202  Rx
Terran    62             183   Rx
Nick       67              200     Rx
Shannon  88              145  Rx
Greg       95               150 
Ransom  67               202 Rx
Bagley     62               252  Rx
Tooth      133             175
Hailey      90               225
Marco    72                 200  Rx
Brian J       52              290  Rx 
Scott M.    58              175   Rx
Cindy        69               193  Rx
Mark         59             250  Rx

Sunday WOD this weekend with Roller Girls

We will have WODs at Green River Auto Service this Sunday. Sept. 16 1935 Spartanburg Hwy.
The Blue Ridge Rollergirls will be there giving car washes to raise money.

The  WOD times are 12:00 noon,  1:00pm, and 2:00.

The event is from 11am to 3 pm.     $2 burgers and hot dogs

9/11 Watch the Multifit games on ESPN2

Sarting 9/11.  Go to the games web site for full schedule.

9/11 WOD

WOD   (5 RNDS )
5 handstand push-ups
10 pistols
15 pull-ups

Greg  17:14
Alison   16:10
Terran    21:52 (75 pull-ups)
Cindy  25:20    (75 pull-ups)
Nick  16:30  4 rnds
Chris 
Kyle         10:30
Ransom   23:07
Derrek     26:48  
Marco      20:30
Mike          19:15

9/8 WOD Baseline

WOD (5 RNDs for time)
Cindy 
Kyle
Mark
Jill

9/10 WOD

WOD (5 rnds)
1 Rope  bridge
5 squat clean thrusters (135/95)

Cindy   8:02
Chris    18:00
Terran   18:40  Rx
Ransom   9:26
Nick        9:45  Rx
Shannon    11:35
Luke          10:02
Bagley        6:55  Rx
Tooth          6:35  rK
Hailey         6:55  rK
Marco         10:26

9/7 WOD

WOD (2 rnds)
35 thrusters (95/65)
15 roll outs

Derrek      12:51  Rx
Mike  B.   10:33  Rx
Moranda   11:20
Luke          13:23 
Ransom      12:40
Tooth         5:10
Hailey
Bagley        9:55  Rx
Marco        15:17
Mark S.      13:17  Rx

9/7 Friday Bagley to close.

Bagley plans to close tomorrow no later than 6:00 pm.

I will play in the Apple Open Tournament and I am scheduled for a match at 6:00 pm.

9/6 WOD

WOD (6 Rnds)
30 undulation (alternate exercises each round)
200 meter
20 dbl unders

Shannon

9/5 WOD

WOD
20 front squat (135/95)
400 meter
20 floor to overhead (135/95)

P. Greg    11:00
Dwayne   8:50 
Terran      17:50  Rx
Corey       10:18
Shannon    12:12
Moranda   12:30
Mike S.      11:03 
Marco        12:86  

Testamonials

Many of you have been with me for awhile.   I would like to start documenting your improvements and getting your input of your experience here at Xi-fit.  Ideally, I would like to put together before and after pictures with a short paragraph of explaining your gains and future outlook.   For those new to Xi-fit, please keep in mind that it takes time for your body transform. Persistance and good habits will push you to permanent and high levels of good health.

BrianJ

9/1 WOD

WOD  (2 min. AMRAP each item with 60 sec rest between)
sumo dl high pull
push-press
sit-ups
double unders

Bagley   40 + 42 +43 +81 =236   Rx
Brian J.  41+30+57+117 = 245  Rx
Nick      42+35+50+12 = 139  Rx

9/3 WOD Nancy

WOD 
400 meter
15 OH squats (95/65)

9/2 WOD Spartan 300

WOD
25 pull-ups
50 deadlift 135/95
50 push-ups
50 box
50 floor wipers
50 med ball clean and press
25 pull-ups

                                Previous
Mark  23:14 Rx         27:36
Luke   35:00  Rx
Bagley  19:50  Rx        21:46
Terran   30:00  Rx
Cindy    23:08
Derrek   27:00 Rx
Brian  J.  18:35  Rx plus 30 sec penalty= 19:05
Tooth     19:00 Rx
Jill            34:30
Mike B.    20:44 Rx      23:13
Greg         27:05 

8/31 WOD

WOD (4 RNDS)
2 over the wall and rope climb
400 meter

Labor Day Weekend Schedule

For this weekend, I'll have the 9:00 and 9:30 WOD on Sat. and then for Monday, I'll have just a 9:00am WOD if I get confirmation of people attending.

Please let me know if you plan to attend Monday's WOD.

8/30 WOD Matrix 7

WOD (3 RNDs)
7 floor to OH  (135/95)
7 power cleans
7 dead lift

Nick       10:08  Rx
Terran     12:40  Rx
Shannon   10:24
Moranda  8:40 
Ransom    11:47  Rx
Bagley     6:22 Rx
Hailey       5:33
Tooth        5:47
Mike S.     11:03  Rx
Marco       10:18

8/29 WOD Freight Train

WOD  (20 min. AMRAP)
10 burpee pull-ups
10 explosions
10 ring jumps
10 hang clean and press (45/33)

Shannon     160  Rx
Terran         164  Rx
Dwayne       166  Rx
Ransom       164  Rx
Cory            143   (15 min.)
Marco          200   Rx
Mark           227 Rx

8/28 WOD

WOD  (7 rounds)
7 deadlift ( 225/155)
7 nose to med ball push-ups
100 meter

  Mike B.       9:46 Rx
  Alison          15:15   Rx
  Greg            15:40 
  Brian J          8:50   Rx
  Terran           17:52   Rx
   Nick             11:06 Rx
    Ransom        16:10  Rx
    Cindy            10:06
     Shannon        17:10
     Chris              10:28  Rx
    Moranda       13:25  
    Mark S.         10:08  Rx
    Luke              13:13  Rx
   

8/26 WOD

WOD for time
30 travel lunges
30 pull-ups
30 box jumps
25 ring dips
25 knees to elbow
25 db swings (60/40)
25 sit-ups
25 hang squat cleans (30/20 dbs)
25 back extensions/ hug twinkie
25 wall ball
3 rope climbs

Alison      28:23
Greg       29:09
Brian J    21:05  Rx
Terran     45:49  Rx
Nick        38:10
Shannon   44:25

8/25 WOD

WOD (12-11...1) and (1-2...12) for each couplet
pull-ups
wall ball

Db swings (60/40)
box jump  

dbl unders
sit-ups

Tyler(Tooth)    16:55  rK
Hailey    31:06
Alison   30:48
Cindy    32:58
Mark     33:51
Bagley   31:03  Rx

8/24 WOD Amanda

WOD  (9-7-5-4-3-2-1) for time
muscle-ups
snatch

Mike  B.   9:51
Brian J      14:36  Rx
Alsison    9:00
Dwayne   12:24
Ransom     18:50

8/23 WOD

WOD for time
400 meter
   then 7 rounds   20 V-ups and 20 rows
400 meter

Alison
Dwayne   20:22  Rx
Ransom   24:07   Rx
Brian J.    14:04  Rx
Kyle       14:00  rK
Chris      15:20  Rx
Cindy      16:44  Rx
Derrek     14:43  Rx
Mark       14:49  Rx
Mike S.    14:43   Rx
Randy C.   19:28  Rx
Greg           23:47
Moranda     22:00
Luke             18:18
Corey
Bagley     15:27  Rx
Marco      16:58   Rx

8/22 WOD

WOD
Power Clean (1-1-1-1-1)

then

Tabata Box Jumps

                     max pc     tabata
Terran            115            5
Nick              205            6
Shannon                           5
Ransom                            5
Danny            195             5
Randy                               6
Marco           175             5
Brian  J                            7          
Alison