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

9:00 am Sunday WOD Spartanburg HWY

We will have a Sunday WOD at Green River auto service on 1935 Spartanburg HWY.    It will be a trial WOD.   Matt Hampton, owner, and I are putting together a little gym at this location.   We just are getting started and we will see how things go.    Please advise if you want to attend because we only have room for about 5 people in each group.   Help us kick off this new location and have some fun. 

BrianJ  

8/21 WOD

WOD (5 rnds)
5 dead lift (225/145)
10 burpees

Marco   8:22  Rx
Mark    7:32   Rx
Cindy    6:43  Rx
Randy    13:29
Jill           13:41
Terran      9:89  Rx
Ransom    10:51  Rx
Mike S.    6:30
Derrek     7:45  Rx
Alison      6:24   Rx
Brian J.    5:45  Rx


Alt WOD (20 min. AMRAP)
5 hand stand push-ups
10 jump squats on single tire
15 sit-ups
20 double unders/ 50 singles

50 reps per RND

Mike B.   527
Alison      480
Gavin       550
Brian J.    530  Rx
Cindy      380 
Kyle        450
Marco      458

8/18 and 8/20 WOD

WOD  (50-35-20)
wall ball 
pull-ups
dbl-unders/ singels (200-150-100)

Mark   20:17
Cindy  28:05
Alison   25:50
Gavin   24:85
Dwayne  34:42  Rx
Terran      35:26
Shannon   36:30
Nick         37:00
Ransom    39:15
Tooth       19:42
Hailey        20:00 
Bagley        20:00  Rx

8/17 WOD

WOD  (21-15-9)
hang snatch with OH squat (45/33)
travel lunges (45/33) (bar overhead two mat lengths)
toes to bar
box jump (25/20)

Mike B.      13:19  Rx
Greg            14:03
Nick            21:33 Rx
Shannon       21:27  Rxlite
Terran         26:23   Rxlite
Dwayne        24:18    Rx
Chris             21:21  Rx
Cindy            17:09   Rxlite
Ransom          24:10
Danny            21:42
Bagley           15:34   Rx
Derrek           18:13   Rx
Brian  J.         18:10  Rx

8/17 Friday Closed 1:00 to 4:00

I need to close the gym from 1:00 to 4:00 this Friday-tomorrow.   Doors will reopen at 4:00 to 6:00 for the Friday WOD.   Cindy Splawn will open the gym from 4 to 5.  Brian Bagley will be there from 5 and close at 6.   

Sat. WOD times will be 9:00am  and 9:30am.  

BrianJ

8/16 WOD

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

then 10 min AMRAP

5 pull-ups /  jump pull-ps Rxlite
10 ring jumps
15 dbl unders

Shannon    120  8 min  Rxlite
Terran        120   8 min    Rx
Nick           117  8 min     Rx
Alison         155 10 min
Greg            150   10 min
Ransom       121  10 min
Mark           163   10min
Randy          120     10 min
Bagley           189   10 min    Rx
Derrek           189     10 min  Rx

8/15 WOD

WOD for time
800  meter
30 floor to overhead (95/65) Rxlite(65/45)
30 sumo DLHP  (95/65)
400 meter
20 floor to OH
20 sumo dlhp
200
10 floor to OH
10 sumo dlhp

Alison  21:43    Rx
Greg     24:00
Gavin    15:53
Brian J.   25:00  Rx
Terran    29:48   Rx
Dwayne   29:52   Rx
Shannon    34:40   Rxlite+
Ransom     21:26   Rxlite
Derrek       25:28   Rx
Randy       25:02   Rxlite+
Jill             30:26   Rxlite

I made this one a little too long and hard,  but many did a great job to get the Rx.     Maybe Rich Froning could get through the reps without breaking them.   I ended up going 5 at a time.  

8/14 WOD

WOD  (3 RNDS) for time
30  tire slams (30/20)
30  push-ups 
30 travel lunges  (pvc above head)

Mike B.   10:02  Rx
Brian J.     11:56  Rx
Alison      18:13   Rx
Greg         14:46
Cindy        10:59   Rx
Chris         11:02   Rx
Ransom    16:14  Rx
Kyle          12:41
Mark S.      12:26  Rx
Randy C.     18:14  Rx

8/13 WOD

WOD
hang cleans (5-5-5-5-5) go heavy
then
(7 RNDs)
200 meter
7 ring dips/10 strait bar dips/ 15 bench dips
7 knees to elbow


Hang Cleans   
155                Chris       20:34  Rx
155                Dwayne   18:10   Rx
                      Stevo        20:00  Rx
              

8/10 WOD "EVA"

WOD (5 rounds)
800 meter run
30 DB swings (60/40)
30 pull-ups

                       3 RNDS       5 RNDS
Mark S.           21:10              37:33   Rxlite
Dwayne           38:55                          Rxlite+
Cindy S.           22:22                          Rxlite
Bagley              28:57                          Rx
Randy              34:40                          Rxlite
Alison              34:43                          Rxlite+

This one is a monster.   It is a true test of endurance.   This one needs to be done with butter-fly pull-ups because there is so many.   One must be proficient on pull-ups.

8/9 WOD

WOD  for time
40 flip and walk RR tie

Terran      8:32  Rx
Shannon   10:00  Rx

Rain WOD
80 tire flips

Alison     19:17  Rx
Greg       19:17
Brian J.   12:39
Randy      23:17

8/8 WOD

WOD for time
20 snatch  (95/65)  Rxlite(65/45)
15 AB wall ball (13/10)
3   Rope  Climbs  Rxlite (knotted)
15 snatch
10 AB wall ball
1 rope climb
10 snatch
5 AB wall ball
1 rope climb

Alison   16:00  Rxlite
Gavin     10:15   Rk
Greg       16:05
Terran     15:37   Rxlite
Shannon   21:55  Rxlite
Stevo        17:18  Rx
Danny      
Randy      15:14   Rxlite
Dwayne   15:19     Rx
Cindy        8:50   Rxlite
Kyle           12:20
Chris         17:06   Rx
Bagley       9:27    Rx
Tooth       7:02
Mark        9:30    Rxlite

8/7 WOD 12.5 Open

WOD   (7 min. AMRAP)
Thrusters
Chest to bar
Reps increasing   3,6,9 12,15,18, 21,....

Shannon  51
Terran     45   Rx thrusters
Tristan      67
Ransom     60
Dwayne     86   Rx
Stevo        49    Rx
Brian J.      82  Rx
Alison         90
Ty               60
Bagley       82  Rx
Cindy         85
Gavin         205

Buddy promotion

Current members: Bring a friend in before Sept. and get 75% of their first month sign up dollars go directly to your credit. For example,  if they sign up for unlimited $100, you get $75 off your next month.   You can also split the savings with your buddy if like in order to give them insentive to try a month. 

Tues and Friday morning sessions at 6:30

Tues. and Friday morning session will now be at 6:30 instead of 6:00 am

8/6 WOD

WOD
50 reps of each for time
Box Jump
jump pull-ups
Db swings (30/20)
travel lunges
knees to elbow
push press  (45/33)
hug the twinkie 
wall ball
burpees
Dbl unders

Cindy 35:08
Alison  35:15
Greg
Dwayne  dnf(wall ball)
Terran     dnf( wall ball)
Ransom   71:52   Rx
Chris       dnf (wall ball)
Derrek    42:55     Rx
Jon          39:33
Jill 
Randy      55:28
Brian J.    36:57 Rx
Mark  S.   35:44

8/4 WOD

WOD  (2 min ea. - min. rest betwee)
wall ball
floor to overhead (95/65)
sit-ups
renegade rows (20/10 lbs)


Alison  152  Rx
Greg     112 Rx
Mark   141  Rx
Cindy   165  Rx

8/3 WOD

WOD (3 rnds for time)
15 hang cleans
15 burpees

Mike B.     9:06  Rx
Brian J.      8:03  Rx
Karen       16:00
Tooth         18:00  Rk
Bagley        18:00   Rx
Terran         14:59  Rx
Tristan          8:08 
Shannon      12:16
Luke            ?         Rx
Ransom        15:20   Rx
Randy           11:36

8/2 WOD

WOD
Clean and Jerk (3-3-3-3-3)

Cash out  (3 rnds)
20 sec straight arm bar hang
20 sec undulation
20 supermans
20 sit-ups

Birthday WODs

On your birthday, you make up the WOD.
You must however be able to Rx the WOD.

8/1 WOD

WOD (2 or 3 RNDS)  Record time on each round.
400 meter
40 box jumps
Franlite =  (21-15-9) Thrusters (65/45) and jump pull-ups
3 min. rest

This is a long one.   Big cardio.  2 Rnds = Rx.  3 Rnds= Rx+

                1           2            3 
Alison           11:15     14:15     12:00   Rx+
Greg             13:45
Gavin           11:35      24:05                Rk
Terran          12:17     17:00                 Rx
Shannon        16:03    17:45                  Rx
Nick              11:18     14:15                 Rx
Brian J           10:28     14:15      15:45  Rx+
Ransom          14:35     18:38                 Rx
Derrek(mod)  10:00     12:20
Jill                  15:10    19:12
Randy             16:35   21:02
Jon                  13:30
Karen              19:55
Mark S.           12:02   14:26         Rx
Cindy               10:09    12:44        Rx

This one broke me due to such a hard week of workouts.  BrianJ

7/31 WOD

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

Nick         155 Rx
Shannon   157
Terran      153  Rx
Ransom     92
Greg          132
Stevo          150 Rx
Chris         185   Rx
Cindy        115   Rx
Mark         180   Rx
Bagley        183   Rx
Ty               270
Jon            122
Jill              135
Randy         146
Alison          160
Gavin          195

We got a lot of Rxs on this one.   Toes to bar. Toes to bar.  Good core strength used here.

7/30 WOD