1/28 & 1/30 WOD (The 500)

WOD (500 or 300 reps of any combo of the below. 100 reps max of any single)

sumo DL high pull
shoulder to overhead
box jump
wall-ball (20/13)
pull-ups
burpees
tire flips
sled push
bar kickers (low to high)
double unders/ 10 singles = 1 rep

Jen M          300
Jill             400
Charlene   270      36;10
Anthony    500       57:50
Marco       500        70:00
Randy S.   300       31:00
Alison         500      56
Cindy         330      32:12
Brian  J.      500     50:40
Mike           500     51:14
Nick           300      62
ST               500     65:30
Priscilla        300     26
Julie             500     62:00
Abie             300      38:25
Jenn M.
Gracie           300     36:40
Reagan         300        34:00
Beth             300     36:00
Bryan B.      300?      35:00
Danny          300       38:28
Nick             250       38:05
Shannon       300       45:00
Brittany        300        29:00

This time we took out ring jumps since we do not have hour rings set up like we want them yet.   We put the sled push in its place.   It made a big difference.    Next time for sled we will count each length of the mat as two reps. 

1/27 WOD

Skills
work on muscle ups/ kip pull-ups/ rope climb

WOD
Find your push-press max

1/26 WOD (Indoor obstacle)

WOD ( 5 or 3 rounds for time)

log walk over mat
med. ball over tires
log carry back
bag carry
10 gh sit-ups
under barbells
10 undulation
10 hanging pull-ups
rope climb
rope swing on tires
10 ring jumps

Randy S.   24:30  Rx  (5 rounds)
Cindy         40:00        (5 rounds)
Misty          46:30       (5 rounds)
Julie            42:55       Rx
Charlene      33:13 (3 rounds)
Anthony     29:00  (3  Rnds) Rx
Gracie         32:48
Derrek        24:24  (3 rnds)  Rx
Mark           23:11 (3 rnds) Rx
Bryan           17:30  (3 rnds) Rx
Kevin         20:46    (3 rnds) Rrx
Beth            32:53    (3 rnds)  Rx
Jenn  H.       24:17  (3 rnds)
Alison          27:45  (3 rnds)

1/25 WOD (Jumping Karen)

WOD (Jumping Karen - 2 cycles)
50 wall ball    (20/13 lbs)
25 box jumps  (3 tire/ 2 tire)

Alison      9:28     (20 in. box)  Rx+
Will         13:30  (30 in. )  Rx+
Randy  S.  9:25    ( 30in.)  Rx+
Priscilla      12:27
Brian  J.   10:43   (30 in.) Rx+
Mike S    9:39     (30 in.) Rx+
Reagan     9:23
Gracie      10:05
Charlene  11:52
Anthony   11:54 (26 in)  Rx
Derrek      8:58 (30 in)  Rx+
Marco      9:08
Mark        9:40
Beth         9:13  ( 18 in.) Rx
Cindy       8:17  (18 in.) Rx
Bryan B.    9:19 (30 in.) Rx
Jenn M.     15:20 (18 in.) Rx

1/24 WOD

WOD (3 cycles)

Floor to overhead (95/65)  (reps 21-15-9)
toes to bar  (reps 21-15-9)/ scale => knees to elbows(reps*2) or sit-ups (reps*4)
200 meter
60 sec rest (mandatory)

Kyle    13:35
Cindy   17:48
Misty    17:48
Anthony 18:03 Rx
Mark      17:00
Bryan      13:35
Marco      14:12
Randy    16:25   Rx
Alison     14:04   Rx

1/23 WOD

WOD (AMRAP 16 min.)

10 jump pull-ups
10 dbl unders / 50 singles <= not Rx
10 dips on bar (chin to bar)/ bench 

Alison  6 Rx
Misty  8  
Cindy  9 Rx
Bryan B.  8 + 10 jumps + 10 dblu+ 6 dips
Reagan  5
Anthony  6
Charlene  5
Jill           6  
Randy      6
Marco     6
Danny   4.3
Mike    7  + 10 jumps +6 dips Rx
Derrek  8 Rx
Brian J    8 Rx

11/19 WOD (FIGHT GONE RAD)

WOD (1 min ea. for three rounds)
floor to overhead (75/55 lbs)
dbl unders / 10 singles Rx
hammer swings
sled (135 lbs+20lb vest/ 135 lbs) each length of mat = one rep
rope inverts
rest

Everyone got Rx; however, the Rope Inversts were questionable for some.  We should all be able to hold a stationary bar/rope/ ring and throw our feet over our heads.  Also, I need to get a better measurement on hammer swings.   I will work on that.  

Regardless, everyone hussled on this one and got a good workout.  

Julie          146  Rx
Randy  S.  225 Rx
Mike        239  Rx
Nick         189 Rx
Shannon   173 Rx
Alison       174 Rx
Marco      212 Rx
Mark        152 Rx
Cindy        191  Rx
Will           172  Rx

11/18 WOD

WOD
10 body blasters
20 box jumps
30 jump lunges
40 explosions
50 yards gorilla jump squat
40 dbl unders
30 jump squats on bosu
20 tire flip& hop (no push-up)
10 body blasters

Alison   22:52
Will      24:56
Derrek  18:03 Rx
Jill        29:30
Pris    18:45
Julie   16:46
Jenn   16:46
Brit    16:33  Rx
Randy  15:25   practice dbl unders to get Rx
Caroline  27:20
Marco    27:30
Susan T   15:28   Rx
Nick        23:19
Shannon    25:51
Linda    25:06
Kyle    16:55
Cindy   19:05
Misty    22:30
Mark   30:18
Beth      23:12
Bryan B.  18:53  Rx
Danny    26:50

1/17 WOD (Ref. 11/14)

WOD  sub for rain (3 cycles for time)
30 wall ball
30 snatches (75/ 55#)
30 V-ups
1 min. rest


Allison       22:00   Rx
Jenn M.     23:03
Randy S.   19:40
Marco       20:13







WOD (for time)
Carry 3x/ body weight any style, any way for 200 M

Mike S.  585 * 200/100 = 1170  actual  1,200
Cindy & Misty (390*200/100) = 780    14:11/2 = 7:05
Kyle  (100 * 200/100)  =  200

1/16 WOD

WOD (5 cycles for time using 45 men/ 33 ladies lbs)
10 dead lift
10 cleans
10 front squat
10 over head squat
100 m run/20 box/ 200 m scooter all Rx
1 rope climb

mark  26:50
Cindy   24:15
Misty
Mike S.  15:30 Rx
Bryan   16:09  Rx
Jill
Shannon
Nick
Pris.  25:35
Marco  26:50
Randy S. 18:35 Rx
Danny 27:30
Britt  17:19

1/14 WOD (Ref. 11/14 WOD)

WOD (AMRAP 20 min.)

10 DB thrusters
10  tire flip, hop, and push-up (release)
10 ring dips/ 15 bench
10  box jumps (3 tire/ 2 tire)

Thanks for coming in Sat. for the open house.   The WOD was a hard one.   We had two visitors who burned through the WOD.   Congrats to them for facing a full WOD for the first time. 

I saw ring dips as the largest hurdle for the guys.   But many of the guys stepped up and flipped the big tires instead of the required small one.

Derrek    5   Rx
Randy     6   Rx
Britt         6 + 10 thrusters + 2 flips    *************** T-shirt winner
Kevin    4 + 10 thrusters
Will        3.5
Jenn    M.  2 + 10 thrusters + 5 flips
Anthony    3 + 10 thrustster + 5 flips
Charlene    3   +10 thrusters + 3 flips
Jenn.  H.    4 +  10 thrusters + 10 flips
Allison      5 +   10 thrusters
Randy  C.  3 + 10 thrusters
Mark      visitor
Tony       visitor

1/12 WOD (Special Angie)

WOD (Special Angie)
100 pull-ups (25 standard grip, 25 reverse, 25 alternating, 25 jump or 5 rope climb)
100 push-ups (50 release, 25 standard, 25 with dumbbells and feet on tire)
100 sit-ups (25 GDH, 25 on bosu, 50 on the floor)
100 squats (50 butt to tire and facing wall, 50 with jump to 8' or 9' foot target)

This one is not for time.   We want quality reps.

Brian J     Rx
Mike        Rx
Terran
Nick
Randy  S.
Bryan
Jenn  M.

1/11 WOD

WOD (AMRAP 20 min)
10 explosions
10 ab roll outs
gorilla jump squats (across mat 30 ft)
10 DB thrusters

Terran     6
Shannon   4
Nick         7
Jenn  G.    8
Pris           5
Julie          8
Anthony     6
Marco       8
Jill            5
Brit          9
Danny       6
Charlene    6
Reagan      6
Gracie       6
Bryan    7
Beth        6.5
Randy     8.5
Linda     7
Kyle      7.5
Abie          8

1/10 WOD

WOD

wall ball reps = 20 + (120 - max plank time sec.)/2
box jump reps =  20 + ( 120 - max ring hold sec.)/3
burpee reps = 20 + (60 -max bar hold)/2    (chin above bar)

1/9 WOD

WOD (21-15-9)
pull-ups
tire flips (large)
deadlift (185/ 135)

Mike S.  10:10  Rx
Anthony   14:00  Rx

1/7 WOD (Fight Gone Bad)

WOD
wall ball (20/13)
sumo dl high pull   75/55
box jumps  (2tire/2tire)
push press 75/55
stat bike    R4 or 5
rest

Randy C.  215  Rx
Bryan       178    Rx
Beth         109    Rx
Alison       270   Rx
Randy S.   255  Rx
Marco       235   Rx

1/6 WOD

WOD (5 rounds for time)
10 burpee wall ball
10 dbl unders / 50 singles
10/10 dumbbell lawn mowers
60 sec rest after 3rd round

Mike S.  13:48 Rx
Derrek       14:14 Rx
Anthony     14:02  Rx
Alison        15:23
Julie            16:28

1/4 WOD

WOD (5 cycles for time)
1 run  200 meters
10 sumo DL high pulls (96/65)
15 squats
20 sit-ups

Terran      17:35     Rx
Anthony    17:27    Rx
Will          18:16     Rx
Bryan  B.  14:08    Rx

1/5 WOD

WOD (10 rounds for time)
5 hang cleans (135/95 lbs)
5 ring dips / 8 bench
5 double unders/ 50 singles

Derrek   15:00 Rx
Mike      11:08  Rx

Grand Reopening Sat. Jan. 14

We will have a grand reopening Sat. Jan. 14 for members and general public.   There will be food and refreshments.    We hope to have current members demonstrating some of the excercises of X-fit.   
We will start events at around 11:00 am.

1/4 WOD

WOD (5 cycles)
1   200 meter run
10 sumo DL high pulls (95/65)
15 squats
20 sit-ups

Terran     17:35  Rx
Shannon   23:41
Jenn  H.   21:45
Charlene  22:17
Gracie      22:10
Reagan     21:59
Anthony    17:27   Rx 
Kevin        17:00

1/3 WOD

WOD  (AMRAP 20 min.)
1 bag carry (100/ 60 lbs)
10 box jumps (3 tire/ 2 tire)
15 knees to elbow (on rings with feet touching ground)

Note ( For knees to elbow, the legs must come up together for a valid rep.)

Linda       6 Rx
Shannon  8
Terran    8  Rx
Misty
Kyle       10 
Cindy      9
Susan     10  Rx
Derrek   8 Rx
Brit       11  Rx
Mike     8 Rx
Anthony
Brian      9 Rx
Marco     8 Rx
Dustin    7
Alison  10 Rx
Will      6  Rx
Julie      8   Rx
Jill         5    Rx
Randy   5  Rx

1/2 WOD (Mini Fran *2)

WOD (21-15-9)*2
thrusters (45/22)
jump pull-ups

30 sec rest between the minis

                 mini 1       mini  2
Mike S.      3:50          4:50   Rx
Shannon      5:30          7:05   Rx
Terran         5:40          6:23  Rx
Nick           4:15        4:35
Cindy           5:20        5:52   Rx
Misty           5:44         6:40   Rx
Anthony       5:04        5;45 Rx
Charlene       6:58       8:25  Rx
Gracie          6:58        8:02
Reagan         6:25        6:29
Abie             4:40        4:30  Rx
Marco           5:32       7:59  Rx

12/30 WOD (Isabel)

WOD
30 snatches (135/95)
Mike    3:15  95 lbs
Derrek  3:35  95 lbs
ST        2:23   45 lbs

12/26 WOD

WOD (2 cycles/rounds)
50 wall ball
25 burpees

Anthony   13:37
Charlene
Terran 9:48
Tanner  10:33
Jenn   G.  12:08
Julie  12:28
Cindy  10:33
Jenn A.  12:04
Marco 23:32  Rx
Jill  21:40
Derrek  10:05  Rx

12/22 WOD

WOD (21-15-9)
tire flip
weighted travel lunges
box jumps

Nick 26:45 Rx
Terran 13:20
Shannon 13:40
Linda 17:22 Rx
Jenn A  26:40 Rx
Anthony   17:40  Rx
Charlene 17:40
Gracie  18:21
Reagan  18:35
Mike S. 14:28  Rx
Julie  12:25 
Alison   14:10
Will 19:34
Adam   18:00  Rx  (Drop in)