5/31 WOD Crossfit Total

WOD
1 back squat
1 shoulder press
1 dead lift

and/or

8 min. AMRAP
5 toes to bar
10 one arm snatch (60/30) alternate arms
15 squats

         Crossfit Total           AMRAP
Brian       705                         168 Rx
Dwayne   555                        103
Nick        715                        150  Rxlite
Terran      405                        150 Rx
Shannon   375                       120 Rxlite
Alison        525                      120 Rxlite
Chris         795                       125 Rxlite
Kelly         335                        163
Mat          725                          168 Rx
John          875                         95

We have a beast among us.   John dead lift = 445lbs

5/30 WOD

WOD (10 rounds for time)
100 meter run
5 burpee tire flips (flip, hop in/out, push-up)

Brian J    16:57   Rx
Terran     20:00  Rx
Ransom   29:34  Rx
Alison      22:30  Rx
Nick        21:52  Rx
Shannon   23:12   Rx
Derrek      19:45   Rx
Enrique    19:00   Rx
Kristy       21:57  Rx
John         28:05  Rx
Marco      24:17 Rx

5/26 WOD

WOD (4 rounds for time)
7 floor to overhead (135/95)  Rxlite(115/75)
1 run around tires (50 yards)
7 box jumps

Brian J   7:28 Rx
Derrek   9:32 Rx
Alison     9:30  Rx
Cindy     5:15 
Matt      6:45   Rxlite
Mark     7:06
Jill         8:20
Ransom   11:26 Rxlite
Nick        7:17   Rx
Shannon    10:07
Terran        10:13  Rxlite
Babley        6:28  Rx

5/29 WOD

"SGT  Michael C. Roy"

Let's do this one to honor all fallen soldiers in current and past wars.

WOD (5 or 3 rounds for time)
15 dead lift   (225/160) ( Rxlite 205/145)
20 box (25/20)
25 pull-ups

Mike 34:30     5 rounds
Alison  36:00   5 rounds @ Rxlite (160 DL)
Brian J   16:30   3 rnds @ Rx
Terran   17:05  3 rnds @ Rxlite
Cindy     11:58  3 rnds  @ Rxlite 22:44 5 rnds
Ransom  16:44  3 rnds  @ Rxlite
Nick       15:05   3 rnds @ Rx
Shannon  16:36  3 rnds @ Rxlite 
Misty     15:13
Jane        15:12
Mark       14:52  3 rnds  @ Rxlite
John        17:00   3 rnds @ Rxlite (225 DL)
Derrek    20:05   3 rnds @ Rx
Marco    26:05  3 rnds  @  Rxlite

This one was a tough one.   5 rounds is too long at Rx.  Hats off to Mike B., Cindy, and Alison for going for 5.

5/25 WOD

WOD
50 sit-ups
40 push-ups (release)
30 hang clean  (65/45)
20 pull-up
10 OH squats (65/45)

Rxlite = purple band pull-ups,  OH squat (45/33)

Mike   8:05  Rx
John
Bagley   7:40 Rx+
Alison  12:45  Rxlite
Nick    9:02   Rxlite
Shannon   14:14  
Terran    13:44  Rxlite
Dwayne   14:00  Rx
Cindy   9:25 Rxlite
Ransom   12:00
Mark        10:30
Chris      9:40
Derrek   8:54   Rx
Kristy     7:40
Enrique    10:35
Matt          8:45 Rx

Announcement

We have new toys.   I hope to continue to invest in our fitness.  

I must also announce that rates have increased for new members.  Updated rates are on the main web site. All current active members will be grandfathered into the original rates for 3 months.

BrianJ

5/24 WOD

WOD
Find your max on OH squats (1-1-1-1-1)
then

20 min AMRAP
5 chest to bar pull-ups (kip. kip. kip.kip!)
5 ring dips
15 squats

Rxlite  =  jump chest to bar, strait bar dips, squats

Terran  365  Rxlite
Brian J   400  Rx
Stevo    
Ransom 
Cindy
Misty
Nick  
Shannon 
Bagley    283 Rx
John
Danny
Marco
Jill

5/23 WOD

WOD (3 rounds - count reps - one mat length down and back = 1 rep)
2 min. push/ pull sled (205/ 95)
2 min. under/ over barbells

Nick           18        Rx
Shannon      14.5     Rx
Alison          18.5     Rx
Brian J          22.5    Rx
Will               14.5    Rx
Dwayne        18.5    Rx
Terran           17.5    Rx
Ransom        13.5    Rx
Reagan         12      
Christian        13
Charlene        13.5   Rx
Gracie            12
Enrique          1.5  Rx
Kristy            17   Rx
John             13.5   Rx
Matt             19       Rx
Stevo            14.5    Rx
Derrek          14.5    Rx
Marco          18      Rx

Closed Memorial Day (Monday 28th)

There will be a 9 to 11 workout window this Sat.

I would also like to announce that X-fit has now been open for one year.  Thanks for your support.  We continue to slowly grow into a strong fitness community.     Personnally, I have learned and gained a lot in one year and I have seen huge gains in our members.    The gains have been made with hard work and good habits.   Let's keep it up.

BrianJ        

Early morning class Fri. 6 am

Get your weekend started right.
I will have an early morning session this Friday at 6 am.
I will probably have one more class during the week at 6 am.   At the moment Tuesday looks like a good day.    BrianJ

5/22 WOD Helen

WOD (3 cycles for time)   GET YOUR NAME ON THE BOARD
400 meters
21 DB swings (60/40)
12 pull-ups

Nick         14:28
Shannon   17:25
Alison       15:50
Phillip       15:02
Terran       14:50
Brian J.      9:30     Rx
Dwayne      17:49  Rx
Cindy         12:30
Misty          12:30
Kyle           11:15
Stevo          DNF (injury)
Ransom      14:27
Mark          15:07  Rx
Danny         15:12

5/21 WOD

WOD
25   rows
30   bench ( 135/ 95)
50   rows
20   bench
100 rows
10 bench

Alison
Cindy
Dwayne
Ransom
Matt
John
Stevo
Derrek

Alt. WOD
MUD RUN WOW (3 rounds for time)
200 meter and over wall between each line item

2 knotted rope climbs
2 mat lengths gorilla jump squats
3 RR tie flips

Shannon    27:00  Rx
Terran       22:00  Rx
Nick          22:14  Rx
Charlene     26:30 
Gracie
Reagan
Phillip            24:15
Steve D.        16:45
Jesus              16:45
Enrique

5/19 WOD

WOD (ten rounds for time)
100 meter
1 over the wall
1 rope climb (scalle 3 climbs from floor)
1 pull-up (scale 5 jump pull-ups)
1 hand stand push-up (scale 5 on the box)

Mark 20:46  Rxlite
Cindy   20:46
Charlene  
Brandy
Yvonne
Will      21:56

We will do this again.  Everyone should have the goal of getting Rx on this one.

5/18 WOD

WOD (5 rounds for time)

10 power cleans (135/ 95) Rxlite = (95/65)
15  wall ball

Terran        10:53  Rxlite
Nick          11:04   Rx
Shannon     13:30  Rxlite
Cindy          7:42   Rxlite
Misty          8:48   Rxlite
Ransom       8:57   Rxlite
Danny         13:01   Rx
Stevo          11:06   Rx
Alison           10:15  Rx
Bryan B.         8;25  Rx

5/17 WOD

WOD (on the min. for 20 min. = Rx)
20 DBL unders (scale = 60 singles)
1 snatch 1/2 BD

Dwayne   13
Terran      20  Rxlite 8 rounds dbl unders
Stevo       13
Brian  F
Matt           20 Rx
Marco        20  Rxlite
Brian J        20 Rx

5/16 WOD

5/16 WOD (3 rounds)
20 floor press and wiper
20 floor to overhead (95/65)
20 barbell hops
1 min. plank

Alison   17:22       Rx
Shannon  29:45
Terran     27:24    Rx
Ransom    27:48   Rx
Dwayne    18:11   Rx
Charlene                Rx
Gracie       21:30
Reagan     21:32
Christian    21:25
Bagley       15:25  Rx
Brian J       15:18  Rx

This was a hard one but many did well and got Rx.  

5/15 WOD

WOD  (3 rounds for time)
5 rope climbs
25 back squats (140/95)

Alison   DNF
Dwayne  DNF
Brian J   22:24 Rx
Will        32:00 
Kyle       9:15   (15 squats +1 rope each round)
Terran    30:00
Shannon  DNF
Cindy      17:00
Ransom
Stevo     DNF  (injury)
Marco      29:59
Matt          29:45

Those who did not complete the rope climbs on a knotted rope got a DNF.
We will do more rope climbs soon.   We all need to be better at this.

Rope climbing is extremely functional and it works the core very well.

5/14 WOD

WOD  for time
800 meters
28 DB swings (20+20/ 14 at 20+20 then 14 at 20)
28 pull-ups strict
28 tire slames  (30/20)
28 pull-ups strict
800  meters

Misty     18:00
Cindy     18:00 (next step Rx pull-ups)
Alison     18:00 (next step Rx pull-ups)
Shannon  23:14
Terran      24:00
Ransom   17:09
Stevo        22:20
Charlene    20:10
Gracie        25:39
Reagan       25:39
Christian     22:05
Bagley        18:55 Rx
Matt           20:25   
Brian F.

5/12 WOD (Ind. Reg. event 6 - modified)

WOD (Ind. regional event 6 - modified)
3 rounds
    7 dead lift  (205/135)
    7 muscle-ups (scale - 7 pull-ups +7 dips)
then 3 rounds
     21 bosu squats
     21  toes to bar
then    100 ft farmer carry  (90/ 65)
           28 burpee box jumps
          100 ft farmer carry (90/65)
           3 muscle ups

Nick  22:35
Alison 28
Shannon  28:09
Brian J DNF

5/11 Fight Gone Bad

WOD (3 rounds of 1 min. each)
wall ball
sumo
box
push press
bike
rest

Courtney   229
Kerri        179
Nick         275 Rx
Terran      224 Rx
Shannon    191
Cindy         234  Rx
Chris         207
Ransom     201  Rx
Brian J.       277
Kristy         138 2 rnds

5/10 WOD

WOD (3 rounds for time)
800 meter run
Rest 2 min.

Cindy
Terran
Shannon
Dwayne
Matt
Kyle
Courtney
And/ Or

(21-15-9) not timed. Work on good reps.
L-pullups
back extensions (20/13 lb)  Med ball

Dwayne
Courtney
Alison
Cindy
Misty
Terran
Shannon
Matt

5/9 WOD

WOD   (10 min AMRAP)
5 roll outs
10  thrusters
15   box   jumps

Kerri        120
Nick         135  Rx
Shannon    108  Rx
Terran        135 Rx+ (25 in. box)
Ransom      103  Rx
Brian  J.       154  Rx
Matt             153  Rx
Danny           92  Rx
Reagan         95
Christian       125
Kristy           122

5/8 WOD

WOD (3 rounds for time)
40 tire slams (30/20 lb tire)
30 travel lunges with med ball (20/13)
20 dips
10 rope inverts
60 sec rest

Kerri   26:39
Cindy  17:04
Chris  
Brian J    18:40  Rx
Ransom   24:27 
Courtney  21:07  2.5 rounds
Mark         16:13

5/7 WOD

WOD
Snatch (3-3-3-3-3-3) for strength and technique

then for time
     Burping Karen
      2 rounds of
      50 wall ball
      25 burpees

Cindy  11:33 Rx
Alison   12:29
BrianJ    12:31  Rx
Ransom  22:35 Rx
Charlene   16:48 Rx
Nick          14:05  Rx
Christian    14:08
Shannon    17:09
Reagan     ?
Gracie      ?
Mark   DNF  (injury)
Kelly    15:27
Marco   15:34  Rx
Danny    14:45 Rx

5/5 WOD

WOD
400 meter run
10 rounds of the couplet
   8 ring jumps
   8  bar kickers

60 sec rest
then finish with 100 rows (45/33)

Gavin     20:15
Alison     23:27
Jill           27:19
Cindy      17:52  
Mark      19:10   Rx
Kristy       19:00
Brian J.      23:05 Rx

5/4 WOD (Tara)

WOD (5 rounds for time)
20 box jumps (24/20)
100  meter
20 V-ups
20 wall ball
30 sec rest

Terran  28:28 Rx +
Shannon  32.42 Rx
Kerri

5/3 WOD

WOD (5-5-5-5-5-5)
Push-Press

Alternate WOD
Cindy with Knees

(20 AMRAP)
5 knees to elbow
10 push-ups (release)
15 squats

Here we want to focus on knees to elbow.   Knees to elbow will prep you for doing pull-ups. 
If you are proficient at pull-ups then you should do the push-press WOD.

5/2 WOD

WOD (3 min AMRAPs - 5 cycles)
3 power cleans  (135/95)
6 push-ups (release)
9  squats

1 min. rest after each cycle

Dwayne   241  Rx
Will          167  Rx
Nick         324  Rx
Shannon   234
Bagley       399  Rx
Charlene    288
Christian     255
Brian J        379  Rx
Matt           272  Rx
Danny         267  Rx
Marco     ?
Tara        ?
Charlene   ?
Reagan     ?
Gracie      ?
Alison       316  Rx