1/31 WOD

WOD 20 min. AMRAP
10 thrusters (75/55) Rx+ (95/65) Rxlite(65/45)
10 pull-ups
10 burpees

This one was a hard one.

Terran    145  Rx+
Brian J.   174  Rx+
Cindy B.
Cindy  S.   160  Rx
Alison G.   180   Rx
Angel          90
Mark  S.   190  Rx
Connie        90
Melvin         139
Marco         190 Rxlite
Destinee      150
Dustin          180 Rx+
Ransom       126  Rx
Eric             126
Jason           195
Colby            240
Cody           240
Mike   
Paul
Justin

1/30 WOD

WOD (12-10-8-6-4)
clean and jerk max weight with no rest reps (touch and go).

rest 3 to 5 min.

then   (5 rnds)
60 sec undulation
60 sec hammer swings

                   C&J
Alison          75 lbs
Tara             55
Brian J.         115
Dwayne         95

1/29 WOD

WOD (8 rnds)
8 toes to bar
spear a fish
100 meter log run overhead

Melvin    24:16  knees to elbow
Terran     17:38   toes to bar
Brad        14:22   Rx
Chris  E.   14:45  Rx
Cindy S.   17:59  Rx
Alison       17:35  Rx
Ransom     21:20   Rx
Jason        17:00    Rx-
Dustin      13:20     Rx
Jordan       17:24
Justin          23:00
Paul           17:25
Eric           18:18
Colby        15:25  Rx
Cody         15:21  Rx
Marco       16:04   Rx

1/28 WOD

See WOD 1/25 or

3 snatch on the min. for 10 min. (go heavy as possible)

then
3 rounds of Nancy
12 OH squats
400 meter

Terran        80    20:30 Rx
Dwayne      95    16:35  Rx
Brian J.      135    9:30  Rx
Colby         75      9:09
Brian B.     135    7:47 Rx+ (95)
Brian F.      75      11:30   

1/26 WOD Buddy Ring Hold

WOD 
buddy one = ring hold or plank
buddy two = sumo dlhp or tire flip (count these for reps)

Brian/ Eric          139
Cody/ Colby      194 Rx  ??
Justin/ Jason     
Cindy/ Mark       303 Rx
Tara/ Nardi         107
Melvin / Connie    110

1/25 WOD

WOD
10 deadlift (225/160)
20 turkey pull-ups
30 burpees
40 tire slams
30 burpees
20 turkey pull-ups
10 deadllift (225/160)


Terran   19:26   Rx
Phillip     18:35  Rx
Cody     17:35   185 DL
Colby     17:57   185  DL
Chris E.    16:16   Rx
Cindy S.   18:49   
Alison G.   16:39  Rx
Tara           19:03  115 DL
Melisa        18:00    1/2 Reps
Brian J.      18:00 Rx
Ransom     28:54  Rx
Dustin        16:06  Rx
Jordan       23:05 
Mark S.     16:40 Rx
David S.     17:52  Rx

1/24 WOD

WOD (on the min. for ten min.)

3 power cleans (185/ 115)

rest for 3 to 5 min.

then 10 min. AMRAP
5 pull-ups
10 push-ups
5 box jumps

                   Cleans            AMRAP
Brian J.          Rx                   200  Rx
Terran            Rx                  170    Rx
Cindy B.        45                    165
Melony           60                   165 
Cody              115                  125 Rx
Colby              135                 185  Rx
Chris                na                   185   Rx
Dustin              Rx                    200   Rx
Brad                 Rx                    180  Rx
Marco              165                   185   Rx
Paul
Jason
Justin
Cindy      alt. WOD
Alison g   alt. WOD
Mark       alt  WOD

Sat. 8:30 WOD 1/26

For this Sat. 1/26, we will add an 8:30 time slot for the firts WOD.
Come in at this time if you want to beat the crowd.

1/23/2013

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

Or Chelsea 


Melvin  135 AMRAP

1/22 WOD Karen

WOD
150 wall ball (20/13)  

mod wod =  2rnds (50 wall ball + 25 sit ups)

Rx+ add
90 dbl unders
30 muscle-ups

Terran     12:28  Rx
Dwayne   DNF
Colby      9:42  Rx  good job
Cody      9:05
Ransom     10:45   Rx
Brian J.      11:00  Rx
Paul           13:10 
Justin          18:00
Jason          12:02
Tara           9:55
Eric           mod wod
Marco       14:28   Rx
Dustin         6:57   Rx  Best to date at Xifit
Matt          8:56    
Melvin       16:00  mod wod
Destinee     16:25  mod wod
Connie      17:20   mod wod

1/21 WOD

WOD  (7-6-5-4-3-2-1) for time
weighted pull-ups (20/13) use vest or packpack with med. ball. For Rx+ use belt and 35lb plate.
overhead squats  (95/65)  keep vest or pack on.

then  cash out 800  meter quad bike ride
 
                   Pull-up lbs/ OH squat  lbs
Alison  8:51 (10 lb/ 45 lb)
Cody    5:30   (0/ 45)
Colby    5:32   (0/45)
Terran    13:13   Rx
Melvin    9:28
Barbara   6:20
Connie     7:37
Brian J.     13:35  Rx+
Dustin       9:49    Rx+
Marco      10:30   (20 lb/ 65 lb)

1/19 WOD

WOD
2 mat lengths travel lunges (35/25 lb) plate
20 box jump
20 wall ball
10 toes to bar (scale - 30 sit-ups)
200  meter

Bagley    18:05  Rx
Alison      18:40 Rx
Chris E.    18:42  Rx
Jennie       18:30 2 rnds   first WOD. Good job.
Cody         19:53 
Colby         19:53
Melony       23:05
Tara           24:14
Nardi         25:50
Hailey
Tooth
Eric                 first WOD. Good job.

1/18 WOD

WOD
(10-9-8...2-1)  deadlift  (225/160)  Rx+ = (275 lbs)
(1-2.....9-10)     handstand push-ups

Cindy  B.    10:45   (65 lbs/ bench dips)
Phillip          22:22   (275  / 3 rnds HSPU)
Terran         22:44   (160/ box HSPU)
Dustin          15:25   Rx+
Alison G.      10:26  (135 lbs/ box HSPUs)
Colby           10:30   (160/ Box HSPU)
Cody           10:12    (160/ box HSPU)
Marco          17:00   (225/ box HSPU)
Brian J.         DNF    4 rnds

1/17 WOD

WOD for time
3 rope climbs (Rx+ = 5 climbs)
50 squats
50 V-ups
50 DB swings  (40/30) Rx+ = (60/40)
25 ring jumps
5 mat lengths T lunges with (45/33) bar overhead

Terran    Rx+  18:20
Brian J.  Rx+  17:17
Cindy B. 
Cody        14:24  Rx  (first Rx WOD. Good job)
Colby       15:26 
Cindy  S.   11:37  Rx
Brad          14:10 Rx
Jason         19:31 
Justin          25:25
Marco        13:14  Rx
Mark S.      12:40   Mod WOD
Pat               23:00
Alison K.      21:41
Barbara        19:06  

1/16 WOD

WOD (21-15-9)
power cleans (135/95) Go heavier if you can.  Maintain time under 9 min.  Rx+ => (165/115)
box jumps (25/20)

Pat               7:51  (95/20 in)
Alison  K.     11:15  (45 lbs/ 20 in.)
Barbara         6:46    (45 lbs/12 in.)
Terran            10:27   Rx
Virginia           7:37    (60 lbs/ 16 in)
Cody              6:36    ( 95 lbs/ 20 in.) 
Colby              6:36    (115 lbs/20 in.)
Melvin             10:19   (115/ 20 in)
Connie            15:00    (60 lbs/ 12 in.)
Brad                11:00   (165 lbs/ 25 in) Rx++  with 20 lb vest on 2 rnds
Alison  G.         7:35  Rx
Marco              9:30  Rx
Brian J.             9:45  Rx+ (165 lbs/25)
Phillip               7:48   Rx+ (165 lb/25)

1/15 WOD

WOD   (5 rnds)
10 chest to bar
10 suspended push-ups
10 burpees

Terran      16:34  Rx
Pat           15:32    (First workout. Please welcome)
Ransom     19:34
Brad          17:00 Rx
Alison       11:30
Cindy S.      ?
Chris  E.     13:35  Rx
Bryan B.    14:50   Rx (Welcome back)
Tara            13:36
Nardi          14:55
Jason          11:16   
Paul            13:40  3 rnds
Cody           8:03  
Colby           8:24
Brian J.          11:27   Rx
Phillip               13:18  Rx
Marco              14:00
Dustin              16:65  Rx+  with 20 lb vest (Bold? or Crazy?)

1/14 WOD

WOD
front squat (4-4-4-3-3)  go heavy

then (20 min AMRAP)

7 front squat (95/65)
7 rope pull-ups
7 rope tricepts
15 dbl unders

30 points/ rnd

Cindy S.      291  Rx
Chris           240   Rx
Virginia       199 
Terran          270   Rx
Melony        270
Ransom        270 
Cody            420  Go for Rx next time
Colby           455   Go for Rx next time
Brian J.          330 Rx     (145/185/185/185/185)
Dustin            240 Rx     (185/205/205/205/205)
Marco           268  Rx
Jackie            235  
Melvin           180  16 min.
Connie           210
Mark S.          280  Rx
Phillip             360  Rx

1/12 WOD Kelly

WOD  (5 rnds ) Rxlite = 3 rnds
400 meter
30 box jumps
30 wall ball


Mark S.    29:20  Rx
Cindy S.     18:07  Rxlite
Marco        19:42 Rxlite
Cody           26:20   5 rnds
Colby           27:10   5 rnds
Jason           17:40  3 rnds
Justin           
Paul             19:24  3 rnds
Travis           25:00   3 nds
Jackie             36:54  3 rnds
Melvin            30:40  3 rnds
Connie             42:28   3 rnds

1/11 WOD

WOD  (21-15-9)
Shoulder to Overhead  (115/80)
tire slams  (30/20)
ab roll out

Barbara   12:37
Terran      15:26  Rx
Phillip        9:31   Rx
Cody        9:12  
Cindy S.     9:33
Colby         10:32
Ransom      12:26  Rx
Kyle           6:30  kids
Brian J.      9:29  Rx
Melony     12:15
Marco       12:32  Rx
Melvin         19:56
Connie         20:33
Alison          10:95  Rx
Tara             12:24

1/10 WOD

WOD (5 rnds)
10 snatches (75/55)
10 toes to bar
10 wall ball

Mark S.      10:16  Rx
Chris  E.     10:18  Rx
David  S.    10:58  3rnds
Cindy           ?
Alison           ?
Terran        15:35   Rx
Travis         16:03 
Dwayne       19:51   Rx
Brian J.        11:52   Rx+
Ransom       16:50   
Colby           18:40

1/9 WOD Helen

WOD  3 cycles
400 m
21 DB swings (60/40)
12 pull-ups

Melvin   12:13
Jackie    16:00
Montana  12:40
Terran       14:49 Rx
Barbara     16:19
Travis        15:05
Ransom      17:45  Rx
Colby         12:42
Marco         11:54  Rx   previous 14:36
Connie        16:20

1/8 WOD Dead Annie

WOD
Deadlift (3-3-3-2-2-1)  go heavy

then for time
Annie (50-40-30-20-10)
dbl unders
sit-ups

Melvin   15:32 singles
Jackie     18:56 singles
Terran     9:47  Rx
Dwayne   16:00  Rx
Travis      16:44  singles
Ransom    11:48  Rx
Tara          15:12
Nardi         16:13
Connie        16:20
Destinee      14:43
Montana      15:20
Brian J.         6:30  Rx
Marco           19:15 Rx

1/7 WOD Victoria

WOD (5 rnds - Rxlite 3rnds) This is a hero WOD named after one of the teachers killed in the recent shool shootings.
10 thrusters  (95/65)
14 box jumps
12  sumo deadlift high pulls (95/675)
12 burpees
27 DB swings  (30/20)

Tara          17:25  3 rnds
Barbara     18:50  3 rnds
Cindy S.    26:18   Rx
Alison        24:16    Rx
Travis         32:56  3 rnds
Terran
Dwayne
Virginia       27:30   3 rnds
Cindy B.     18:34   3 Rnds
Ransom      24:11   3 rnds
Brian J.       29:00   4rnds
Melony       19:35  3 rnds
Marco        20:36   3 rnds
Melvin
Connie
Jackie            31;10  2 rnds
Mark S.        28:57   Rx

1/5 WOD

WOD   (15 min. AMRAP)
100  meter  (count these)  
7 burpees 

Marco/ brian J.       21
Cindy/Mark             21
Alison/  Chris           19
Jackie/ Dest              10
Connie/  Melvin        10
Tara/   Nardi              15

1/4 WOD

WOD (5 rnds )   Rxlite = 3 rnds
20 wall ball
15 pull-ups
1 sled pull/push

Tara         14:56
Chris         21:00  Rx
Barbara  15:27 
Alison      22:30  Rx
Travis      22:00 
Terran      22:03  Rx
Virginia    21:00 
Cindy  S.   22:58   Rx
Ransom      28:13
Brian J.       18:30  Rx
Cindy      B.         Rxlite
Marco      11:06 Rxlite

1/3 WOD

WOD (12 min. AMRAP)
max reps push-press (115/75) Rx+ = handstand push-ups
1 rope climb  (knotted= Rxlite)
15 sit-ups

Count reps of push-press or handstand push-ups only.

Alison     61 Rxlite
Terran     39  Rx
Travis      36
Brian J.    62 Rx
Ransom    45  MOD
Cindy S.   47  Rx
Cindy B.   62
Connie   34
Jackie   32
Melvin   42
Marco   50
Dustin    40  Rx+

1/2 WOD

WOD  (7 rnds )
7 deadlift   (225/160)
7 med ball push-ups
7   box jumps

Alison    8:46  (155)
Barbara  9:02
Terran     11:07  Rx
Travis       recovery WOD
Melvin      recovery  WOD
Connie    recovery WOD
Cindy B.   9:15
Brian J.     11:15  Rx
Ransom     17:38  Rx
Marco       10:56 Rx
Dustin         7:52  Rx
Mark S.      7:17  Rx

1/1 WOD

WOD (10 rnds)
5 burpees
10 push-ups
15 sit-ups
20 squats


Mark S.  21:17  Rx
Cindy S.   20:04  Rx
Marco       22:00 Rx
Tara          22:50  Rx
Terran        24:45  Rx
Travis        
Connie
Melvin