2/28 WOD

WOD (2 rnds)
25 front squat (75/55)
25 rows    (45/33)
25 back squat (75/55)
25 rows  (45/33)

cash out  or pre WOD
20 squat snatch with light weight
practice going into full squat.

Colby        17:40  Rx
Cindy S.   10:05    Rx
Cody        11:05  Rx
Ransom     15:26  Rx
Abbie        21:00
Marco        10:58  Rx
Jason          12:20
Connie        13:29
Stewart       18:40
Justin          21:10
Jim

2/27 WOD

WOD (21-15-9)
deadlift (225/ 160)
burpees
sit-ups
400 meter

Mark S.   14:55  Rx
Brian J.     15:45  Rx
Ransom     21:41  Rx
Cody         13:30   185 lbs
Colby         15:35   185
David  S.    15:05    Rx
Marco        14:49   Rx
Eric             21:44  185
Destinee      19:50
Connie         35:30
Hayley          27:50

2/26 WOD Chelsea or Cindy

WOD   Chelsea  ( one rnd on the min. for 30 min.) or Cindy (AMRAP 20 min.)
5 pull-ups
10  push-ups
15  squats

All with "Cindy"
Chris         525  Rx  1
Cindy S.    421  Rx   5
Cody         515   Rx   2
Colby        428    Rx   4
Jason        330
Justin        240  
Marco       455   Rx  3
Jim             270
Stewart       240 
Eric              302

2/25 WOD

WOD for time
20 box jumps
  then 5 rds of
   7 cleans (135/95) Rx+(155/110)
   1 rope climb
finish with 20 box jumps

Cash Out (3 rnds) not for time
15 undulation
15 sit-ups

Cindy S.      13:24  Rx
Abbie           16:25
Ransom        13:57  
Brian J.         10:15 Rx+
Melony        12:59
David S.        9:59   Rx
Marco           13:27   Rx+
Connie          14:21
Cody             10:13
Colby             9:52
Mark S.        Alt. WOD

2/23 WOD

WOD Buddy Workout (20 min. AMRAP)

Ring Hold with Wall Ball
or
Straight Bar Hang with Wall Walks (10 reps min. per person)

with 2 mat length turkey hops every 5 min.

Eric/ David              172    Rx/Rxlite
Connie/ Destinee     66     
Brian/ Marco           175  Rx
Jim/  Stewart            134
Mark/ Cindy      Alt. WOD

2/22 WOD

WOD
4  OH squats (GHAP) on the min. for 6 min.

rest 3 to 5 min.

then for time

50 hang snatches with OH squat (65/45)

               6 min.          50 reps
Brian         115             9:23   Rx+  (75)
Cindy         60              7:39   Rx
Cody         75               8:01
Colby        75                8:01  Rx

2/21 4:00 to 6:30 WOD times only

WOD  Mary
5 handstand push-ups/ Rxlite = strict press (95/65 lbs)
10 pistols
15 pull-ups

Colby 14:10  Rxlite
Marco  11:07  Rxlite
Eric       13:45 
Justin     15:47

2/20 WOD

practice handstand push-ups

WOD (3 rnds ea. couplet with dbl unders between)
15  V-ups
15    burpees

20 dbl unders

15 box jumps
15 wall ball

20 dbl unders

4 lengths T. lunges
15 sit-ups

20 double unders

Mark     19:07  Rx
Marco     21:13  Rx
David       21:23
Melonhy   21:53
Cody        19:02  Rx
Colby        18:57
Cindy         18:07  Rx
Jim            18:34 2 rnds
Ransom     24:35

2/19 WOD

WOD
3 cleans on the min. for 10 min. ( 1 x bw)

rest 3 to 5 min.
then 3 rnds for time
1 min. knees to elbow (count reps)
1 min. to complete 15 squats
1 min. suspended push ups (count reps)
1 min. rest



Cindy S. 79
   Ransom 75 Rx
Jim 85 Rx
Cody 107 Rx
Colby 101
Justin
      Jason 110 Rx
Eric 54
Marco 95 Rx
Brian J. 123 Rx
Connie 57

2/18 WOD Spartan 300

WOD
25 pull-ups
50 deadlift  (135/95)
50 push-ups
50 box jumps
50 floor wipers
50 clean and press with med. ball
25 pull-ups

Cindy S.   23:00  Rx
Mark S.   dnf
Abbie       23:50  1/2 reps
Ransom     37:12
Colby         22:24   Rx  on board
Cody          22:35  Rx  on board then off board by Marco (lo siento)
Marco         21:14    Rx
Melony        24:32

2/16 WOD

WOD
400 meter
40 snatch with back squat and press
400 meter

Mark S.      10:38   Rx
Abbie          11:32
Cindy S.       11:34
Marco          13:30  Rx
Jim                8:51
Stewart          11:17

2/15 WOD

WOD ( 5 rnds)
1 min.  sumo dlhp (55/35) count reps here
1 min. to complete 10 knees to elbow
1 min. travel lunges (35/25) count reps here
rest 1 min.

Chris         264  Rx
Cindy S.   276
Connie      150
Colby        223
Brian J.      251
Marco        233

2/14 WOD 4:00 to 6:30 only

I will not be able to have an 8:30 or 12:00 noon WOD 2/14. 

WOD  Helen
(3 rnds)
400 m
21 dB/KB swings
12 pull-ups


cash out  2 rnds
20 tire flips
20 v-ups


Cody     12:47  Rx
Colby    14:17   Rx
Marco   10:45   Rx
Jason     11:47
Justin
Cindy
Paul
Jim       13:15
Eric       12:25
David     12:20  Rx
Stewart    14:50 
Mark S.    10:45

On the hour WOD start times.

From now on, we will set 4:00 pm, 5:00 pm, and 6:00 pm as official WOD start times.   
If you are in a  hurry, you can still start outside these times.    Hopefully, this will help get us in consistant groups.  

Also, on Sat.,  I would like to have the first WOD start at 9:00 sharp (arrive at 8:45) and for the second WOD show up at 9:30 for a WOD start time of 9:45.   Please continue to let use know you are coming in on Sat. and at which time.

Please continue to notify me by text, if you need the 8:30 am or 12:00 noon time slot.  

2/13 WOD

WOD
front squat (5 on the min. for 5 min.) GHAP (go heavy as possible)

Rest for 3 to 5 min.
then for time 2 rnds
50 burpees
10 L pull-ups

2/12 WOD 500

WOD 500 reps total of any combo of exercises with 100 max reps of individual item (300 reps =Rxlite)
sumo  75/55
push press  75/55
dbl unders
box jumps
wall ball 20/13
pull-ups
ring jumps
toes to bar

This is a very long workout.   500 reps is a number you achieve after about six months of MultiFit workouts.

                  reps    time
Jim              220     20:00
Brian J.       500     35:43
Colby          500   34:46
Cindy         500     32:56
Chris           500    34:00
Justin
Paul            300   34:30
Cody         500    34:29
Marco         500   
Connie      
Melvin
Destinee
Stewart
Eric

2/11 WOD

WOD (21-15-9) for time
thrusters (95/65)
tire slams
ring jumps

then 2 rnds not for time
60 sec undulation
30 bag hits

Jackie  18:29
Melvin   24:05
Chris    7:34  Rx (great time)
Cody    8:04
Colby    8:03
Cindy    8:04  Rx
Melony  10:25
Marco    11:22  Rx
Brian J.   8:09    Rx
David S.  11:12   Rx
Connie     12:12
Julia           10:56 first workout
Hunter       11:15  first workout

2/9 WOD

WOD ( 25 min. AMRAP or 20 min. for Rxlite) buddy holds med. ball above head
5 burpees
5 db floor to overhead (20/10)
5 box jump

every 5 min. =  5 bosu wall ball pass with push-up

Marco/ Brian        23
Cindy/ Mark         27
David/ Cam           16  David Rx+
Jason/ Eric             19
Justin/ Paul            16
Stewart/ Jim         11   20 min.
Jackie/ Destinee    14   20 min
Melvin/ Connie      10   20 min.

2/8 WOD Matrix 7

WOD (3 rnds) for time
7 floor to overhead (135/95)
7 cleans
7 deadlift
60 sec rest

Then 2 rds (not for time)
400 meter
toes to bar max

Cody       8:46   115/95/95
Eric          9:56    115/9595
Brian J.     6:45   135  Rx
Melvin     
Jackie
Connie

2/7 WOD

WOD  dips or muscle-ups (5 on the min. for 5 min.)

then


 (1 min. ea.- 2 rnds or 3rds)
pull-ups
bosu med ball clean+press
tire slams
renegade rows
bike
rest

Cody 233     FGB (sub fight gone bad)
Colby  201   FGB
Melony  206
Cindy    234   Rx
Paul       194
Jason      249
Marco     218   Rx
Stewart   171
Brian J.    210
Mark        Alt WOD

2/6 WOD

WOD (20 min.  AMRAP)
1  rope climb
2 handstand push-ups (sub 10  push-ups)
5 box jumps


Brian J.     80 Rx
Eric           45
Marco       96  Rxlite
Colby        77
Cody         65
Connie       71
Destinee     92

2/5 WOD

WOD
Deadlift (3-3-3-3)  1.5 times body weight

then for time
50 rows (45/33)
200 meter
50 wall ball
200 meter
50 dbl unders
200 meter
50 sit-ups

Brian J.      17:00  Rx
Cindy B.    19:25
Cody          11:41
Cindy S.      11:49   Rx
Jason           12:33
Marco            12:34
Paul                 17:40
Justin               25:40
Connie             25:16
Stewart            23:00
Mark                11:26  Rx
David               11:51 
Jim                    13:25

2/4 WOD

WOD
Push press (3-3-3-3)

then
(5 rnds)
15  bench  (135/95) or sub push press (95/65)
50 squats

Terran      13:52
Cindy S.  11:06
Kyle S.    8:05
Cody        8:58
Colby       10:40
Mark S.     8:59  Rx
David S.    7:41   Rx
Melony      14:00
Connie       16:08
Brian          10:53  Rx

2/2 WOD

WOD
50 dbl unders/200 singles
50 dead lift   (135/95)

then

Plank + (max pull-ups(5 jump) with burpee box)

Mark/ Cindy         128
Tara/ Debbie         71
Stewart /  James     77
Connie/ Eric          65

2/1 WOD

WOD
20 wall ball
20  sit-ups
20 box jumps
20 push-ups
20 hang clean (65/45) Rx+(95/65)
20 DB thrusters (30+30/20+20)
20 pull-ups
20 overhead squats (65/45) Rx+(95/65)
20  db swings (40/30) Rx+ (60/40)
20 push press  (65/45) Rx+(95/65)
20 dips
20 sumo dlhp
20 back squat (65/45) Rx+(95/65)
20 v-ups
2 mat lengths T. lunges
20 deadlift  (135/ 95)Rx+(185/135)
20 toes to bar
20 front squat(65/45) Rx+(95/65)

Melvin  20:00  10 reps
Jackie   25:00  10 reps
Terran   37:30 
Phillip    DNF
Brian J.   35:54  Rx+ too much
Cindy S  26:41
Chris E.    26:00  Rx