7/28 WOD

WOD
400 m
30 push-ups
30 sit-ups
400  m
20  squats
20 wall ball (20/13)
400  m
10  box jump
10 burpees

Luke  11:42 Rx
Alison    11:50      DQ
Greg       16:54
Jill            18:22
Mark        10:20  Rx  Winner
Cindy       11:20   DQ
Shannon    15:00   Rx
Terran       12:18   Rx
Bagley       8:50      Rx   Winner ( Wins his own WOD. mmmm)

7/27 WOD The 2012 Games Chipper Modified

WOD
10  OH squat (95/65)   Rxlite(65/45)  GamesRx (135)
10   box jump overs (20/16)
10 thrusters (95/65) Rxlite(65/45)  GamesRx(135)
10 toes to bar
10 burpee muscle ups(GamesRx), chest to bar(Rx), pull-ups (ladies Rx and mens Rxlite),jump pull-ups(ladie lite)
10 toes to bar
10 power cleans (185/135) Rxlite(135/95)
10 thrusters  (95/65) Rxlite(65/45)  GamesRx(135)
10 box jump over (20/16)
10 OH squats (95/65) Rxlite(65/45)   GamesRx(135)

Mike B. 11:19    Rxlite on power cleans
Brian J.  15:09    GamesRx on muscle-ups.  Rx on the rest.
Will        12:32  Rxlite
Dwayne    14:55  Rxlite
Ransom     20:22 

7/20 WOD Hope

WOD (I missed posting this one)
one min. each - 3 rounds
burpees
snatch (75/55)
box jumps
thrusters (75/55)
chest to bar

Chris  149  Rx
Brian J  180  Rx
Derrek   168  Rx
Terren   114 Rx
Mike  B.  158  Rx

7/26 WOD

WOD
Dead lift   3000 lbs   achieve with min reps (300 lbs x 10 reps = 3000 lbs)
Bench       2000 lbs  achieve with min. reps
then
(12 min. AMRAP )
1 slead pull/push
15 sumo dead lift high pulls (45/33 lbs)  bar touches toes
10  box jumps (25/20)

          DL/Bench        AMRAP
Luke      14/14                 125
Brian      14/14                 183
Terran    20/30                 132
Chris      10/9                    120
Cindy    17/30                  156
Alison     24/26                  160
Mark      14/11                 167
Jon          8/8                    123
Marco     12/15                 135

7/25 WOD Angie

WOD
100  pull-ups
100  push-ups
100  sit-ups
100  squats

Greg
Alison    35:00
Nick       38:50  Rx
Shannon   34:50
Terran     29:55
Ransom   37:08
Bagley     22:00  Rx
Derrek     23:30  Rx
Jon           30:20 

7/24 WOD

WOD
Clean and Jerk max
then
(8 min. AMRAP)
5 shoulder to OH (95/55)
10 sit-ups
15 double unders/  Rxlite  45 singles

Terran 195 Rx
Shannon    120 Rx
Dwayne     169 Rx
Brian J       243 Rx
Ransom     149 Rx
Luke          131 Rx
Greg          120  Rxlite
Alison         195 Rx lite
Cindy         185 Rx
Mark          210  Rxlite
Kelly         155    Rxlite
Marco       195    Rxlite
Jon             165 Rxlite

7/23 Karen

WOD
150 wall ball

7/19 WOD Tirene

WOD (2 rounds)
25 tire flips
50 tire slams (30/20)

Karen        19:00  Rx
Terran        7:08    Rx
Shannon     9:32  Rx
Will            10:15  Rx
Brian J.       9:37  Rx

7/18 WOD Elizabeth

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

Derrek  14:47   Rx

eXcape the heat.

Want to escape the heat this weekend?.  I thought a tube trip down green river would cool us off after a Sat. WOD.   I have a few tubes.    I was thinking to leave Sat. from the gym at 10:30.     Please let me know.

7/16 WOD 12.3 Open

WOD ( 18 min AMRAP)
15 box jump
12 push press (115/95) Rxlite (95/65)
9 toes to bar

Chris     144  Rx
Alison     224 
Cindy     195
Greg       172
Terran    135  Rxlite
Ransom    144
Shannon    180
Nick         171
Bagley       228 Rx
Kristy        180
Marco       162  Rxlite
Brian J.      223  Rx

Rx is heavy on this for the push press.  If you get Rxlite, your are doing very good.

7/14 & 7/17WOD

WOD
21 turk get-ups
50 db swings
21 OH db squats right hand
50 db swings
21 OH db squats left hand
50 db swings
21 turk get-ups

Cindy   17:10  Rxlite
Mark    19:12  Rxlite
Alison    16:18   Rx
Mike       17:48   Rx
Greg       19:50
Ransom     31:32  Rxlite+

This is a good one.  I will save it for every one to do Tues.

7/13 WOD

WOD
40 pull-ups
40 dbl  unders
40 hang snatches (75/55)
40 travel lunges 
4 mat lengths under barbells

Will   24:33   Rx
Ransom  22:37
Kisty       15:08  Rxlite
Cindy       12:17   Rxlite
Nick         14:48   Rx
Shannon    18:25
Brian  J.      9:12  Rx
Bagly          9:36  Rx
Tristan        24:49
Terran        25:55  Rx

7/12 WOD

WOD (21-15-9)
dead lift   (185/ 135)  Rxlite (155/115)
DB snatches on bosu (20 / 10 lb dbs)
tire burpees

Terran       21:45   Rxlite
Tristan      19:30
Will            25:08
Shannon     20:22   Rxlite
Ransom     24:45   Rx
Chris          15:28   Rx
Cindy          14:22   Rx
Alison         14:38   Rx
Kyle            10:10   Rx
Marco         19:46  Rx
Jon              20:34  Rx
Mike           13:45   Rx
Brianna        19:33
Greg            17:08

7/11 WOD

Xi-fit fashion trends

WOD (15 min. AMRAP)
10 toes to bar
10 box
200 meter
20 toes to bar
20 box
200 meter
then 30 then 40 reps

Alison     170
Terran     109  Rx
Shannon  165
Tristan     120
Ransom    185
Brian  J.    197  Rx
Kristy       145

7/10 WOD

WOD
100 squats
4 rope climbs Rxlite=knotted  Rx= non knotted
75 squats
3 rope climbs
50 squats
2 rope climbs
25 squats
1 rope climb

Mike B.     15:15   Rx
Brianna      20:00   Rxlite
Alison
Greg 
Terran         26:38  Rx
Shannon 
Tristan         27:54
Dwayne      24:40  Rx
Cindy         16:17
Kyle            5:33    Rk
Brian J.        11:14   Rx
Danny          26:45
Mark           14:30  Rxlite
  

7/9 WOD 12.2 Open

WOD (12.2 Open - AMRAP 10 min.)
30 snatch   (75/45)
30 snatch   (135/ 75)   Rxlite (95/65)
30 snatch   (165/ 100)   Rxlite (135/85)
      snatch  (205/120)   Rxlite (165/95)

Dwayne    60  Rxlite
Nick          60  Rx  
Shannon    43   Rxlite
Terran        60  Rxlite
Ransom      60  Rxlite
Matt           61  Rxlite  (one extra rep makes all the difference)
Marco       69  Rxlite
Bagley        60  Rx
Jon              65 Rx

7/7 WOD

WOD (AMRAP 20 min)
7 front squats (95/ 65)
7 rope pull-ups
7 rope tricepts
1 100 meter run

Brian J.   271  Rx
Bagley     271 Rx
Will           178
Kristy        ?

7/6 WOD

WOD
dead lift  (3-3-3-3-3) (1.5/1.25 BW)

then for time
25 wall ball
25 toes to bar
20 wb
20 t to b
15 wb
15 t to b
10 wb
10 t to b
5 wb
5 t to b

BJ          10:38   Rx
Will         13:30  Rx
Dwayne  15:58   Rx
Terran     16:41
Ransom    16:49
Cindy       12:03
Chris        12:14

7/4 & 7/5 Nasty Girls

WOD (3 RNDs)
50 squats
7 muscle-ups
10 hang cleans (135/95)

Brian J   11:50   Rx
Cindy     13:00
Terran    14:17
Dwayne  15:04
Ransom   20:00
Bryan B.  21:30
Marco   17:52
Mike B.  11:39
Brianna   14:48
Alison     20:10
Karren    30:30

7/3 WOD Filthy Fifty

WOD
50 pull-up (Rxlite -jump)
50 box
50 push-ups (release)
50 DBL unders
50 sit-ups

Jim          (first workout - good job)
Mike B.     17:54
Dwayne     31:40   Rx
Brian    J.    16:42  Rx
Stevo          27:48
Marco         24:50
Cindy           17:52 Rxlite (jump pull-ups)

7/2 WOD 12.1 open

WOD
7 min. AMRAP = burpees => hit target 6 in. above reach

cash out = 4 rnds
      20 undulation alt. excercises
      10 pull-ups

Cindy     79     Rx
Karen      35    
Alison     60
Dwayne  71 Rx
Terran     65 Rx
Tristan     52  Rx
Shannon   50  Rx
Nick         70 Rx
Ransom    47  Rx
Bagley      99  Rx
Stevo        58  Rx
Brian J.      87  Rx

6/30 WOD obstacl

WOD (5 rounds)
barbell ladder - 8 reps up each on rounds
spear a fish
in and out of monster tire
over wall
save med. ball
rope climb

Will
Karen
Mark
Cindy
Brian