WOD (AMRAP 20 min.)
7 wall ball
7 sumo DL high pull (75/45)
7 box jumps (25/20)
Alison 267
Tara 231
Kurt 168 (15 min)
Dwayne 163 (15 min)
Melony 238
Shannon 210 Rx
Terran 210 mod
Bagley 291 Rx
Tooth 126 kids
Hailey 168 kids
Mark 345 Rx
Marco 219 Rx
Xi-Fit
Wednesday, October 31, 2012
10/30 WOD Power 15
WOD (2 rnds)
15 dead lift (225/160)
400 meter
15 RR tie flips
15 pull-ups
15 toes to bar
15 Dbl unders
Mike B. 20:05 (singles)
Brian J. 20:05 Rx
Alison 15:38 (1 rnd/145 dl/singles)
Brian F. 25:30
Bagley 21:51 Rx
Tooth 13:55 kids Rx
Hailey 13:30 kids
Marco 31:00
15 dead lift (225/160)
400 meter
15 RR tie flips
15 pull-ups
15 toes to bar
15 Dbl unders
Mike B. 20:05 (singles)
Brian J. 20:05 Rx
Alison 15:38 (1 rnd/145 dl/singles)
Brian F. 25:30
Bagley 21:51 Rx
Tooth 13:55 kids Rx
Hailey 13:30 kids
Marco 31:00
Monday, October 29, 2012
10/29 WOD
WOD (2 rnds)
50 pull-ups (Rxlite 30)
75 sit ups (Rxlite 50)
50 OH Squats (Rxlite 30)
75 DBL unders (Rxlite 50)
Dwayne
Melony 25:22
Enrique
Brian J. 27:10 (45 lb OH squats)
Mark S. 21:10 (22 lb OH squats)
Marco 27:35 (22 lb OH squats)
50 pull-ups (Rxlite 30)
75 sit ups (Rxlite 50)
50 OH Squats (Rxlite 30)
75 DBL unders (Rxlite 50)
Dwayne
Melony 25:22
Enrique
Brian J. 27:10 (45 lb OH squats)
Mark S. 21:10 (22 lb OH squats)
Marco 27:35 (22 lb OH squats)
6/27 WOD
WOD (4 rnds)
800/400/200/100 meter
30 rows (45/33)
16 renegade rows (20/10)
Nick 20:00 Rx+
Shannon 21:40 Rx+
Marco 17:20 Rx
Mark 14:41 Rx
Cindy 15:32 Rx
Luke 17:41 Rx
800/400/200/100 meter
30 rows (45/33)
16 renegade rows (20/10)
Nick 20:00 Rx+
Shannon 21:40 Rx+
Marco 17:20 Rx
Mark 14:41 Rx
Cindy 15:32 Rx
Luke 17:41 Rx
Friday, October 26, 2012
6/26 WOD
WOD (2-2-2-2-2-2)
split jerk (alt. legs)
Mike B. 155/185/ 185/ 185/ 185/195
Brian J. 155/185/185/185/185/195
Luke 135/155/185/185/195/195
Marco 155/155/155/155/155/155
split jerk (alt. legs)
Mike B. 155/185/ 185/ 185/ 185/195
Brian J. 155/185/185/185/185/195
Luke 135/155/185/185/195/195
Marco 155/155/155/155/155/155
10/25 WOD
WOD (21-18-15-12-9-6-3)
sumo dead lift high pull (95/65)
floor wipers (95/65)
Mark S. 9:48 Rx
Alison 12:49 (box jump and over instead of wiper)
Marcela 10:49 (45 lbs)
Nick 9:37 Rx
Shannon 11:45
Cindy 6:54 (45)
Brian J. 7:50 Rx
Bagley 8:58 Rx
Tooth 7:59 kids
Marco 14:47 Rx
Daniel 18:05 (65)
Enrique 12:35 Rx
sumo dead lift high pull (95/65)
floor wipers (95/65)
Mark S. 9:48 Rx
Alison 12:49 (box jump and over instead of wiper)
Marcela 10:49 (45 lbs)
Nick 9:37 Rx
Shannon 11:45
Cindy 6:54 (45)
Brian J. 7:50 Rx
Bagley 8:58 Rx
Tooth 7:59 kids
Marco 14:47 Rx
Daniel 18:05 (65)
Enrique 12:35 Rx
Wednesday, October 24, 2012
10/24 WOD
WOD (3 rnds)
6 floor to overhead (135/95)
15 toes to bar
18 pull-ups
Brian J. 12:56 Rx
Terran DNF (with a wonder woman. Get well soon)
Ransom 26:09
Mark S. 12:56 Rx
Hailey 6:45 kids
6 floor to overhead (135/95)
15 toes to bar
18 pull-ups
Brian J. 12:56 Rx
Terran DNF (with a wonder woman. Get well soon)
Ransom 26:09
Mark S. 12:56 Rx
Hailey 6:45 kids
Tuesday, October 23, 2012
10/23 WOD Kelly
WOD (5 cycles) (3 rnds = Rxlite)
400 meter
30 box
30 wall ball
Nick J. 35:23 Rx
Terran 40:58 Rx
Shannon 49:16 Rx
Chris 20:08 Rxlite
Misty lookin good
Cindy 19:25 Rxlite
Bagley 29:32 Rx
Hailey 14:35 kids
Tooth 14:40 kids
Brian J 32:10 Rx
Enrique 34:58 Rx
Marco 26:39 3 rnds
Daniel 23:45 Rxlite
10/20 Hope
WOD (1 min. each- 3 cycles)
burpees
power snatch
box jump
thrusters
chest to bar
rest
Cindy 179
Mark S. 175 Rx
Alison 173
Marco 142 Rx
burpees
power snatch
box jump
thrusters
chest to bar
rest
Cindy 179
Mark S. 175 Rx
Alison 173
Marco 142 Rx
10/22 WOD
WOD
12 push press (115/75)
4 shuttle runs
8 squat snatch (115/75)
Alsion 12:08
Cindy 12:30
Chris 13:35
Nick
Shannon
Brian J. 18:38 Rx? (not full squat)
Ransom
Melony
Enrique 17:15 (95)
Mark S. 13:48 (95)
Marcela
Marco 20:00 (95)
Daniel 19:58
Mike B. 15:47 Rx
Luke 20:33 (95)
I saw some really good snatches on this one. Most not with a full squat but many with good partial squats. BrianJ
12 push press (115/75)
4 shuttle runs
8 squat snatch (115/75)
Alsion 12:08
Cindy 12:30
Chris 13:35
Nick
Shannon
Brian J. 18:38 Rx? (not full squat)
Ransom
Melony
Enrique 17:15 (95)
Mark S. 13:48 (95)
Marcela
Marco 20:00 (95)
Daniel 19:58
Mike B. 15:47 Rx
Luke 20:33 (95)
I saw some really good snatches on this one. Most not with a full squat but many with good partial squats. BrianJ
Friday, October 19, 2012
10/ 19 WOD
WOD (AMRAP 15 min.)
1 rope climb
1 muscle-up (scale dip+pull-up= Rxlite)
1 mat length travel lunges (35/25)
3 reps/rnd
Terran 8x3 =24 Rxlite
Cindy 32
Kyle 33 kids
Enrique 18
Brian J 28 Rx
1 rope climb
1 muscle-up (scale dip+pull-up= Rxlite)
1 mat length travel lunges (35/25)
3 reps/rnd
Terran 8x3 =24 Rxlite
Cindy 32
Kyle 33 kids
Enrique 18
Brian J 28 Rx
10/18 WOD
WOD (1 min. each/ 1 min. rest and change weight between)
floor to overhead (135/ 95)
power cleans (155/115)
deadlift (225/135)
Terran 28 Rx
Chris 43 Rx
Cindy 28
Ransom 23 Rx
Brian F 35
Enrique 34 Rx
Mark 32 Rx
Marco 33 Rx
Mike B. 37 Rx
Brian J. 41 Rx
floor to overhead (135/ 95)
power cleans (155/115)
deadlift (225/135)
Terran 28 Rx
Chris 43 Rx
Cindy 28
Ransom 23 Rx
Brian F 35
Enrique 34 Rx
Mark 32 Rx
Marco 33 Rx
Mike B. 37 Rx
Brian J. 41 Rx
Wednesday, October 17, 2012
10/17 WOD
WOD (5 rnds)
15 sots press (33/22)
10 ft hand stand walk
10 sec hanging L hold
25 squats
Hailey 9:25 kids
Tooth 10:40 kids
Bagley 16:25 Rx
Enrique
Mark 14:03
Cindy 14:30 Rx
Marco 15:10
15 sots press (33/22)
10 ft hand stand walk
10 sec hanging L hold
25 squats
Hailey 9:25 kids
Tooth 10:40 kids
Bagley 16:25 Rx
Enrique
Mark 14:03
Cindy 14:30 Rx
Marco 15:10
10/16 WOD
WOD (5 rnds)
400 meter
15 OH squats (95/65)
Terran 18:32 45
Brian J
Cindy S. 16:20
Enrique
Marco
Daniel
400 meter
15 OH squats (95/65)
Terran 18:32 45
Brian J
Cindy S. 16:20
Enrique
Marco
Daniel
Monday, October 15, 2012
11/15 WOD Isabel
WOD
30 snatch (135/95)
Terran 3:08 (65 lbs)
Cindy 3:28 (65 lbs)
Bagley 4:31 Rx
Enrique 4:28 (115)
Brian J. 3:31 Rx
Mark 3:07 (95)
Marco 6:12 (95)
Daniel 10:12 (65)
cash out "Annie"
30 snatch (135/95)
Terran 3:08 (65 lbs)
Cindy 3:28 (65 lbs)
Bagley 4:31 Rx
Enrique 4:28 (115)
Brian J. 3:31 Rx
Mark 3:07 (95)
Marco 6:12 (95)
Daniel 10:12 (65)
cash out "Annie"
Friday, October 12, 2012
11/13 WOD Jack Rabbit
WOD
50 jump squats
50 explosions
50 box jumps
50 slammers
50 jump lunges
50 plank knees to elbow
50 hammer swings
50 double unders
Rx < 20 min.
Cindy 18:25 Rx
Mark 20:28
Marco 26:40
Daniel 30:20
Melony
Hailey 12:30 kids
Tooth 12:32 kids
Bryan F. 37:30
Ransom 27
50 jump squats
50 explosions
50 box jumps
50 slammers
50 jump lunges
50 plank knees to elbow
50 hammer swings
50 double unders
Rx < 20 min.
Cindy 18:25 Rx
Mark 20:28
Marco 26:40
Daniel 30:20
Melony
Hailey 12:30 kids
Tooth 12:32 kids
Bryan F. 37:30
Ransom 27
11/12 WOD
WOD (5 rnds)
8 deadlift (225/ 160)
8 dips
60 plank
200 meter
Terran 19:28
Kyle 15:16
Misty 16:25
Chris 17:58 Rx
Cindy 18:58
Marco
Enrique
8 deadlift (225/ 160)
8 dips
60 plank
200 meter
Terran 19:28
Kyle 15:16
Misty 16:25
Chris 17:58 Rx
Cindy 18:58
Marco
Enrique
Wednesday, October 10, 2012
10/11 WOD
WOD (2 rounds)
50 wall ball
25 pull-ups
Nick 15:50 Rx
Terran 17:35 Rx
Shannon 18:25
Ransom 16:50 Rx
Alison 16:22 Rx
Cindy 16:24 Rx
Enrique 11:15
Mark 7:57 Rx
Bagley 7:42 Rx
Hailey 4:37 kids
Tooth 4:37 kids
Marco 15:05 Rx
Daniel 15:00
Brian J. 11:25 Rx+
Mike B. 8:50 Rx
10/10 WOD
WOD
150 tire slams for time
rest 3 min.
then 3 rnds
12 toes to bar
200 meter
Alison 19:31 Rx
Terran 18:00 Rx
Shannon 19:38
Monday, October 8, 2012
10/9 WOD
WOD (3 rnds for time)
10 squat clean (135/95)
20 wall ball (20/13) Oops! should be box jumps (25/20)
Mike B. 11:11 Rx+ (30" box)
Brian J. 11:38 Rx+ (36" box)
Alison 10:47 Rx
Nick 11:30 Rx+ (30" box)
Terran 16:49 Rx+ (27" box)
Tooth 6:30 kids
Hailey 8:15 kids
Cindy 9:50
Bagley 11:06 Rx+ (30"Box/145lbs)
Marco 18:44 Rx+ (30"box)
Daniel 19:42
Many did Rx+ for the box jumps on this one. We have rabbits amoung us.
10 squat clean (135/95)
20 wall ball (20/13) Oops! should be box jumps (25/20)
Mike B. 11:11 Rx+ (30" box)
Brian J. 11:38 Rx+ (36" box)
Alison 10:47 Rx
Nick 11:30 Rx+ (30" box)
Terran 16:49 Rx+ (27" box)
Tooth 6:30 kids
Hailey 8:15 kids
Cindy 9:50
Bagley 11:06 Rx+ (30"Box/145lbs)
Marco 18:44 Rx+ (30"box)
Daniel 19:42
Many did Rx+ for the box jumps on this one. We have rabbits amoung us.
10/8 WOD
WOD (4 rnds for time)
20 burpee pull-ups
1 snatch/ floor to overhead (135/95)
Mark 13:18 Rx
Cindy 14:06
Alison 15:49 Rx
Nick 18:59 Rx
Terran 23:39 Rx
Shannon 20:27
Brian J. 12:03 Rx
Chris 13:46 Rx
Marco 27:26 Rx
Daniel 24:28
20 burpee pull-ups
1 snatch/ floor to overhead (135/95)
Mark 13:18 Rx
Cindy 14:06
Alison 15:49 Rx
Nick 18:59 Rx
Terran 23:39 Rx
Shannon 20:27
Brian J. 12:03 Rx
Chris 13:46 Rx
Marco 27:26 Rx
Daniel 24:28
Friday, October 5, 2012
10/5 WOD Fran
WOD (21-15-9)
thrusters
pull-ups
Alison 22:00 Rx
Cindy 15:31 Rx
Terran 10:42 Rx
Nick 11:01 Rx
Shannon 18:31
Marco 13:44 Rx
All the Rxs above were for the first time.. Congradulations!!
thrusters
pull-ups
Alison 22:00 Rx
Cindy 15:31 Rx
Terran 10:42 Rx
Nick 11:01 Rx
Shannon 18:31
Marco 13:44 Rx
All the Rxs above were for the first time.. Congradulations!!
10/4 WOD
WOD (5 cycles)
200 M
20 db swings (30/20)
15 sit-ups
10 push-ups
5 starfish jumps
Alison 16:03 Rx+ 30lbs
Terran 18:46 Rx
Ransom 15:31 Rx
Chris 16:34 Rx
Cindy 15:40
Misty lookin good
Bagley 15:09 Rx
Hailey 15:40
Tooth 19:33
Mark 15:06 Rx
Marco 16:35 Rx
Daniel 21:28 Rx
Brian J. 13:51 Rx
200 M
20 db swings (30/20)
15 sit-ups
10 push-ups
5 starfish jumps
Alison 16:03 Rx+ 30lbs
Terran 18:46 Rx
Ransom 15:31 Rx
Chris 16:34 Rx
Cindy 15:40
Misty lookin good
Bagley 15:09 Rx
Hailey 15:40
Tooth 19:33
Mark 15:06 Rx
Marco 16:35 Rx
Daniel 21:28 Rx
Brian J. 13:51 Rx
10/3 WOD
WOD (for time)
70 burpees
50 db swings (60/30)
40 pull-ups
30 v-ups
20 dbl unders
Terran 23:23 Rx
Shannon 24:39
Alison 15:25
Bagley 15:44 Rx
Mark 15:20 Rx
Marco 25:05
Brian j. 12:23 Rx
Mike B 15:16
70 burpees
50 db swings (60/30)
40 pull-ups
30 v-ups
20 dbl unders
Terran 23:23 Rx
Shannon 24:39
Alison 15:25
Bagley 15:44 Rx
Mark 15:20 Rx
Marco 25:05
Brian j. 12:23 Rx
Mike B 15:16
Tuesday, October 2, 2012
10/2 WOD
WOD (find one rep max)
power cleans Rx(185/135)
then cash out(4 RNDS not timed)
5 power cleans (Go heavy as possible. Record load)
10 wall ball
20 dbl unders
PC max Cash Out
Brian J. 205 185
Terran 125 105
Ransom 185 155
Cindy 105 75
Alison 115 95
Marco 175 135
Daniel 115 95
power cleans Rx(185/135)
then cash out(4 RNDS not timed)
5 power cleans (Go heavy as possible. Record load)
10 wall ball
20 dbl unders
PC max Cash Out
Brian J. 205 185
Terran 125 105
Ransom 185 155
Cindy 105 75
Alison 115 95
Marco 175 135
Daniel 115 95
Monday, October 1, 2012
9/29 and 10/1 Adrian
WOD (7 rnds)
3 forward rolls
5 wall climbs
7 toes to bar
9 box jump (30/25)
Hailey 9:50
Tooth 10:00
Bagley 21:26 Rx
Marco 32:53 Rx
Daniel 29:00
Cindy 21:05 Rxlite
Alison 19:43 20 in. box
Terran 24:05 Rxlite
Shannon 25:00 Rxlite
Ransom 33:20 Rx
Brian J. 19:35 Rx
Mark S. 19:40 Rx
Mike B. 14:27 Rx
3 forward rolls
5 wall climbs
7 toes to bar
9 box jump (30/25)
Hailey 9:50
Tooth 10:00
Bagley 21:26 Rx
Marco 32:53 Rx
Daniel 29:00
Cindy 21:05 Rxlite
Alison 19:43 20 in. box
Terran 24:05 Rxlite
Shannon 25:00 Rxlite
Ransom 33:20 Rx
Brian J. 19:35 Rx
Mark S. 19:40 Rx
Mike B. 14:27 Rx
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