2/28 WOD (Ring Jump AMRAP)

WOD (AMRAP - 15 min)
5 rope tricepts
5 rope pull-ups
10 ring jumps
15 front squats (45/ 33 lbs)
                
                  cycles+reps
Mike Ste.   8 +10   Rx
Derrek       8          Rx
Brian J.     8 + 30    Rx
Ray           6 + 5     RR
Nickie      ?              Rx
Shannon    8 + 27    Rx
Nick          9 +20    Rx
Misty       8 + 10    Rx    
Cindy       9+10     Rx
Kyle         10         RK
Charlene    4 + 24   Rx
Gracie      4
Reagan     4
Anthony    6 +  25   Rx
Britt           8+20    Rx 
Julie           5+15    Rx
Jenn G.       7          Rx

2/27 WOD (Kelly)

WOD (5 cycles for time/ 3 cycles = light)
400 meter
30 box jump (25/20)
30 wall ball (20/13)
 
                        cycles
Misty           19:40 (3)
Cindy        20:09  (3) Rx
Alison        20:52   (3) Rx
Ray                (8)  Rr
Shannon   33:30  (4)  Rx
Nick J.     37:50  (5) Rx
Kendal     20:40  (3)
Charlene   30:25  (3)
Reagan     28:08 (3)
Gracie      28:08 (3)
Julie P.     33:00  (5) Rx
Anthony   42:48  (5) Rx
Bryan B.  28:28  (5) Rx
Beth         25:04 (3) Rx
Marco     24:20  (3) Rx
Monica   21:30   (3)
Caroline  21:30   (3)
Danny     24:35  (3) Rx
Abie        20:14  (3)
Mark  S.   19:10 (3)

2/25 (BAlls Gone Bad)

WOD ( 1 min. ea. - 3 rounds)
1  travel lunges with med. ball overhead (13/10 lb)
2 push-up with nose to med ball + wall ball shot
3 on/off squat box with med. bal
4 bench dips with med ball
5 stat bike
rest

Kristin    welcom
Mark    264
Cindy    281
Derrek   253
Kendal  171
Marco    207
Mike      292
Jill          188

2/24 WOD (Clean Fran)

WOD (21-15-9)
squat clean thrusters (85/60 lbs)
jump pull-ups


Ray       8:00  (65)
Will        16:38  Rx
Nick       6:36  Rx
Shannon  11:19  (45)
Cindy      8:20  (45)
Kendal   10:02  (45)
Danny     12:54   Rx
Julie         9:59     (45)
Anthony  8:33 Rx+ (95)
Stevo      8:41  Rx
Derrek    9:00  Rx
Brian J.    6:45  Rx
Randy S.   7:49  Rx
Susan T.    10:13  Rx

2/23 WOD (AB AMRAP 15 min)

WOD (AMRAP 15 min)
1 tire flip, hop, and push-up
1 body blaster (pull-up then knees to elbow but no push-up)
10/10 criss cross sit-ups

Ray                  Ry
Randy S.    12   Rx
Shannon     10   Rx
Cindy         12   Rx
Kyle           13    Rk
Brian J.      13    Rx
Anthony      9   Rx
Mark          9     Rx
Marco        9  3/4
Jill               7  3/4
Brittany       9  3/4  Rx

2/22 WOD (1/2 BW to Failure)

WOD (Increase 10 lbs ea. round until failure on shoulder to overhead. Record # of rounds and reps of failure round)

5 deadlift (1/2 body weight/  3/8 BW)
5 shoulder to overhead (1/2 BW/  3/8 BW)
1   Rope climb ( any scaled climb is Rx)

If you can not complete one round  => penalty = (1/2 BW - actual )*2

Derrek      6
Will           4
Shannon    3
Anthony    5
Charlene    2 + 2 reps
Brian J.      7 + 2 reps
Jill C.         4 + 2 reps   (5 lb increments)
Marco       ?
Reagan       4  (5 lb increments)    
Gracie        5 (5 lb increments)
Stevo         7 +4 reps
Grant         5

2/21 WOD (Filthy Fifty)

WOD
50 pull-ups/ 40 jump + 40 rope
50 box jump
50 push-ups (release)
50 wall-ball
50 DBL unders/ 500 singles
50 sit-ups

Kyle       15:00
Cindy     21:10 Rx
Misty     22:28
Brit         22:35 Rx
Julie           26:18
Abie         26:55
Jenn G      DNF
Randy S.  20:40   Rx
Anthony    23:19   Rx
Mark S.    26:50
Marco       34:35  
Caroline     34:36
Beth          33:43  Rx
Bryan B.    22:30  Rx
Stevo        23:18
Grant         23:39
Mike Si        23:42
Mike Ste      20:02 Rx

From 8/27 Filthy Fifty
Brian J       31:50 Rx
Derrek B.   32:50   Rx
Will R.        44
Shannon       35:50

2/20 WOD (Elizabeth)

WOD  (21-15-9)
squat cleans (135/ 95)
dips on rings

Cindy  11:26  (65 lbs)
Misty  12:25   (55 lbs)
Brian J. 10:00 ( 95)
Derrek  12:00  (105)
Mark S.  8:10   (65)
Jill C.     10:45   (22)
Randy C. 10:58  (65)
Easy         9:10   (65)
Manny      9:35   (80)
Stevo       6:45   (75)
Mike Si     6:15  (80)
Grant         6:29  (65)
Reagan     11:00   (30)
Gracie      11:05   (45)
Anthony   16:15   (135)
Bryan B.   7:55    (95)
Charlene    11:36  (55)
Jenn    M    14:29   (45)
Marco         12:45  (75)
Danny         13:09  (85)
Randy S.    18:30 (95)

2/18 WOD (Mud Run with Cart)

WOD  (40-30-20-10)
Push-ups
jump squats (touch target)
dips (on the ropes)
jump lunges
mnt climbers
gorilla squats
1 cart pull

Shannon  38:18  Rx
Nick        38:50  Rx
Brit  J.      40:38  Rx
Jenn  M.       ?      Rx
Marco     53:00   Rx

2/17 WOD (Helen)

WOD (3 rounds for time)
400 M
21 DB  swings (2 x 20/20)
12 pull-ups/ 10 rope and 10 jump pull-ups

The Rx weight for the swings is (55/40 lbs), but we do not have 55 lbs in DBS yet.   Just the ladies have the opportunity to get a true Rx on this one.
 
Steve       16:16
Grant       14:30
Nick        11:44
Shannon   12:54
Cindy        13:40
Marco      18:50
Abie          13:40
Danny       16:54
Anthony    15:30  "Rx"

2/16 WOD (Sitting Karen)

WOD ( 2 rounds for time)
50 wallball (20/13 lb)
25 GH sit-ups (touch floor with hands behind head)

Brian J.      8:00 Rx
Cindy         8:43   Rx
Misty        7:10
Kyle         6:22
Nick         8:10
Shannon    13:40
Mike St.    7:30  Rx
Charlene    10:19  Rx
Reagan      10:00
Julie           7:26
Anthony      9:10  Rx
Marco        20:20  Rx
Courtney    11:40
Will              7:16

2/15 WOD

WOD (9 rounds for time)

15 undulation/ tire slams/ sumo DL high pull (65/45 lbs) (alternate these three during rounds)
10 squats (butt to tire)
5 chest to bar(Rx)/ 7 pull-ups(scale)/ 10 jump pull-ups(scale)(7 jump pull-ups with chest to bar is Rx for ladies)



Randy S.    14:40 Rx
Grant          18:48
Mike           17:30
Stevo           18:43
Bryan B.      15:15 Rx
Anthony       16:24
Julie             15:47  Rx?
Brit               15:15   Rx?
Courtney
Jill C.   
Derrek    15:02   Rx
Mike St.   13:45  Rx
Brian J.    11:57 Rx      

2/14 WOD (Crawling Nancy)

WOD (5 cycles for time)
15 OH squats (95/65 lbs)
6 mat lengths bear crawl

This is a hard one to get Rx.  In the future, please post the weight you used if other than Rx.   We are a young "box" and we must work towards the Rx weights.  Rx is the goal.  

Nick         16:35
Shannon    16:32 (22 lbs)
Cindy        11:46  (22 lbs)
Misty       
Julie            14:44  (22 lbs.)
Brian B.      14:35
Abie            12:13 (10 lbs)
Anthony         ?      Rx

Gym times updated.

Members, 

We are very busy in the evening after 5:00.   Please keep in mind that you can get a quick workout around lunch and then go back to work.   At some time, we hope to install showers; however, building code requires that we install a full handi-cap bathroom.  The expense is very difficult to justify at this time.

In addition, I think we will have a closed time on monday, wednesday, and thursday between 1:00 and 3:00 pm.   We will do this since we are still very slow at these times.   If any one must work out during these times, they will need to schedule with us. 

Please thank Anthony of Byers of Precision Fabricators for donating the metal plates for the three new pull-up bars. 

BrianJ



 

2/13 WOD (Speed Trials)

In Crossfit we want to optimize the 10 recognized fitness domains. 
(Cardiovalcular and respiratory, endurance, stamina, strength, agility, flexibility, power, speed, coordination, balance, accuracy)

In today's WOD we will focus some on speed.

WOD (Speed Trials- execute each group for time)
(#1)
10 burpees and touch target above head
20 meter sprint
10 burpee box jumps
20 meter sprint
60 sec rest (minimum)

then
(#2)
20 squats (butt to tire)
10 tire flip hop+push-up

then  
(#3)
100 DBL unders/ 500 singles

extra credit
(#4)  100 meter sprint ( 50 meters stop turn around and return)
         
                 1                 2                  3                4
Cindy       2:33            1:50            4:19 (s)          x
Marco      1:45             1:44                               22.83
Randy S.   1:34            1:31           4:31(du)       16.23
Mike St     1:30            1:25           4:07 (du)       x
Shannon    2:58             2:05           5:07 (s)         21.10
Nick          1:41           1:59             6:00 (s)        20.19
Bryan B.    1:06            1:11            6:00 (du)     17.11
Mike Si     1:48            1:21             6:33 (s)     16.54
Steven        1:29           1:13              7:52 (s)      17.88
Jenn M.      2:12           2:22           8:30 (s)        23.06
Grant         1:52            2:00           6:55(s)         17:35
Anthony      2:32           2:07           1:50 (du)     20.52
Danny         2:33           2:42           7:54 (s)       16.79

2/11 WOD

WOD (6 cycles- count total reps)
45 sec each with 15 sec rest between excercises and then 60 sec rest between cycles

1. jump rope
2. box jumps
3.  V-ups
4.  DB swings
5. DB swings with switch
6.  travel lunges
7.  push-ups

Shannon
Brittany J
Cindy           1491
Mark S.       565   (3r)
Derrek        1577
Susan           1556
Alison           1492
Julie              1526
Charlene        834
Gracie           1126
Reagan          1246
Jenn M.          865

Next time, we will count 10 singles on the jump rope as 1 rep to make the excercises more balanced against reps.

2/10 WOD (Matrix 7)

WOD (4 rounds for time)

use 135lbs/95 lbs as Rx weight
7 floor to overhead
7 power cleans
7 dead lift
60 sec rest

Mike St. 11:02 Rx
Brian J.   13:06 Rx
Alison      12:33 Rx
Jenn  G.
Jenn M.    22:22
Anthony    11:36  Rx
Derreck    13:03
Randy       15:05  (115)
Marco       12:03  (95)

This one was too hard for me after the AMRAP the day before.   We'll do this one again in the future.   BrianJ

2/9 WOD (outdoor or indoor obstacle)

Outdoor WOD (5 cycles)
200 meter
5 RR tie fllips
1 wall
8 push-ups with feet on monster tire
1 rope climb

Nick           Rx 20:05
Mike Stl     Rx  13:23
Bryan B.    Rx   13:51
Anthony             26:16
Gracie               30:51
Reagan              30:51
Charlene            31:50

Indoor WOD (obstacle => 3 or 5 rounds for time)
10 dead lift
      tire maze
10/10  kick red bag
       under logs
10/10 undulation (backhand)
10   rope pull-ups
       rope climb
10    rope inverts
       ring swing
10    corner dead lift

Kyle       3R    15:45
Cindy      3R   16:15
Mark S.  3R    17:10
Monica    3R
Randy S.   5R  25:30
Marco       5R   27:00
Julie         5R    35:55
Courtney  3R

2/8 WOD

WOD (AMRAP 20 min.)
5 thrusters (65/45 lb)
10 rope tricepts
15 sit-ups

Alison               Rx 14 + 5 thrusters + 10 tricepts
Nickie                    10 + 5 thrusters
Mike Smpsn     Rx  9
Steve               Rx  9 + 4 th
Grant               Rx  9 + 5 th
Anthony           Rx  11 + 3 th
Derrek             Rx  11
Marco             Rx   12 + 1 th
Danny              Rx   8.8
Brittany            Rx   15 + 3 th
Brian  J.           Rx   14
Will                  Rx   9

This one was too much on the tricepts for me.   Next time we will do with sumo DL high pulls instead of thrusters.   BrianJ

2/7 WOD

WOD (10-10-10)
floor to overhead  (145-135-115 lbs/ 100-95-80) for Rx

then 8 min. AMRAP (1 min. each item for individual or 3 person team set-up)
tire flip, squat, travel lunges, burpees, dbl. unders, gor. squats, sit-ups, tire flips

Derrek    Rx
Brian J.   Rx
Mike S.   Rx
Alison     Rx & 152
Nick       Rx &132
Shannon  140
Cindy      175
Misty       no count
Kyle        no count
Anthony    Rx &  187/188
Charlene   122
Gracie       no count
Jenn   M.   118
Randy       195
Marco      145
Charlene   no count
Will Rx   173

2/6 WOD

WOD (3 rounds for time)
pull-ups  (21-15-9) double reps for jump pull-ups
200 meter with   med. ball (20/13 lb) - 5 burpees if you drop ball
sit-ups   12-15-9

Cindy   8:55
Misty    DNF (baby duty) (or baby doodie)
Nick      11:11
Mike       8:45 Rx
Anthony    13:00   Rx
Charlene    16:00  
Gracie      15:19
Reagan   14:30
Marco    18:30
Brian J      7:18
This one is hard if you do all the pull-ups.  Easy if you do just jump pull-ups for 21-15-9.   That is why we doubled the reps on jump pull-ups.

2/4 WOD (Bosu Ball Buster)

WOD (two rounds for time)
(Do all with med. ball (20/13 lb)on bosu)

20 squats
20 clean and press
20 wall ball
20 pass with push-up (13/10 lb Med. Ball)
20 box jump (no bosu)( 25/ 18 in)
60 sec rest

Terran       20:19  Rx
Shannon    20:47
Nick        19:38
Anthony    22:15 Rx
Charlene   22:25
Jenn M.     22:23
Cindy       17:25
Misty        17:26
Mark         17:38
Jenn  G.    16:35  Rx
Alison       16:13   Rx
Brian  J.     16:47 Rx
Jill  C.          28:46
Marco        31:40 Rx
Beth           19:40  Rx
Bryan  B.     19:50  Rx

2/3 WOD

WOD (21-15-9)
front squat  (115/ 80 lbs)
DBL unders

Mike S.  6:45     Rx
Brian J.   8:49     Rx
Derrek    6:43    (95 lb)
Alison       10:25   Rx
Randy        7:22     95 lb

2/2 WOD

WOD (20 min. AMRAP)
10 knees to elbow
10 tire slams
1/2 lap around building
1 hop on/in/ out of monster tire
1  over wall

Caroline 8
Monica  8
Linda     5
Beth     7 2/3
Bryan B.  7 2/3  (32 lb tire)
Kyle       9
Misty     8
Cindy    8
Abie       7
Julie         8
Anthony    (32 lb tire)
Charlene
Reagan     4
Gracie
Mark       7
Brian J     10 +5 knees (32 lb tire)
Randy S    10  (32 lb tire)
Randy C    7
Jill    C.    6.5
Marco     10.5    (23 lb)
Danny     7 + 10 knees
Will         8+ 10 knees
Terran     8 +10 knees
Nick         9   (32 lb tire)
Shannon   8  
Courtney
Nikki

2/1 WOD

WOD ( 4 cycles for time)
200  meter
1 cart pull - 200 meter
25 jump squats to target (32 in./ 22 in. above head height- touch with bothe hands)

Alison   19:03
Will       21:56
Marco   16:58

1/31 WOD (Amanda)

WOD (9-7-5-4-3-2-1)
snatch (135/95)
muscle-ups  (scale = pull-ups & dips or jump pull-ups & bench dips with med. ball)

Alison    7:45  (75 lb/ bench dips with 20 lb med ball)
Mike S.   1:32 (115 lb/ practice on low rings)
Brian J. 16:44 (115 / Rx on muscle ups)
Randy  21:40 (95/  high rings with tire assit)
Kyle   6:35  (10 lb/ 13 lb med ball)
Nick   8:44 (115/  bench dips & jump pull-ups)
Jenn G. 7:40  (45lb/ 20 lb med ball)
Julie   7:35  (45/  20 lb med ball)
Anthony  17:47  (135/  practice on low rings)
Derrek      9:59 (115/  practice on low rings)
Bryan B.  9:59  (115/  tire assit on high rings)
Charlene  12:08  (45/  20 lb med ball)
Mark S.  11:43 (95/ 20 lb med ball)
Marco 11:08  (95/ practice on low rings)