3/30 WOD

WOD (18 min. cap) (3-6-9-12-15-18-21)
squat clean  (95/65)
dbl unders
dead lift (135/95)
box jumps

Cindy S.   231  Rx
Mark        190  Rx
Marco      155  Rx
Chris

3/29 WOD 13.4

WOD (7 min.)
3 clean and jerks (135/95)
3 toes to bar
6 clean and jerks
6 toes to bar
9  clean and jerks
9 toes to bar
and so on.


Melvin    50
Connie    44  (65)
Marco    37   Rx
Cindy     49   (75)
Abbie      53  (60)
Brian J.    66 Rx

3/28 WOD

WOD (7 rnds) (Most may want to do this since we just did clean and jerks yesterday).
10 box jumps with med ball
10 wall ball on the balance dome/ bosu
10  push-ups on med. ball
100 meter with med ball
1 wall hand stand (scale => 2 wall walks)

Cindy S.    23:21 
Colby         25:30  Rx
Ransom       35:50  Rx
Abbie           33:24
Marco          27:30 Rx
Justin             33:19
Brian            21:28   Rx
Mark             22:13  Rx
Cindy  L.       20:10   5 rnds

This was a hard one.    Please vote if you think it should go up on the wall.

This was a hard one

3/27 WOD Grace or Isabel

WOD
30 snatch or clean and jerk (135/95)

then cash out

push press (5-5-4-4-4)
GHAP (go heavy as possible) and keep the weight on shoulders for reps

Ransom        5:04  115 lb  Isabel
Cindy   L.      6:08  45lb     Grace (First time not for time. Good form.)
Melony         5:40   75lb    Grace
Marco          6:02   135lb   Grace  (previous 10:00)
Colby           6:19    115lb   Grace
Connie         4:30      45lb    Grace ( Go heavier)
Mark           alt. WOD
Cindy S.      alt. WOD
Chris            alt. WOD

3/26 WOD

WOD
80   pull-ups
80  box jumps
80   tire slams
80   dbl unders

Colby      28:46   Rx
Brian J.    20:50   Rx
Ransom   32:00
Cindy S.   27:56  Rx
Marco      27:03  Rx
Paul          33:37
Justin        33:22
Jason        27:50
Connie      32:15

3/25 WOD

WOD
4 deadlift on the min. for 6 min. (GHAP or 1.5 x body weight)
then for time

14 turkish get-ups (30/20)
15 toes to bar
10 turkish get-ups
15 toes to bar
8 turkish get-ups
15 toes to bar
4 turkish get-ups
15 toes to bar

Cindy L      22:26  (first full workout. Congrats)
Ransom      25:00 +  Rx+ (45 lb)
Missy
Melvin    14:48
Connie     19:26
Marco      21:07
Melony     21:08
Colby      16:26  (Rx toes to bar)
Cindy S.  Alt WOD
Mark S.   Alt. WOD
Brian J.   Alt. WOD

3/23 WOD Fight Gone Bad 2

WOD (3 or 5 rnds)( one min. each item)
pull-ups
box jump
push press (75/55)
db swings
bike
rest

Cindy S.   261  Rx
Mark         264  Rx
Marco        263   Rx
Melony       240  Rx
Jim             
Stewart
Cindy L.

3/22 WOD Your Choice

Choose a workout on the board. 

Get on the board or improve your spot on the board,

3/21 WOD 13.3

WOD (12 min. cap)
150 wall ball  (10'/9')
90 double unders
30 muscle-ups

12.4 (scores of last year of same workout)
Bryan B.    234
Brian J.      200
Mike S.      214
Marco        151

3/21 Scores
Colby         150  Rx
Cindy S.      240  Rx
Ransom      196   Rx
Chris E.       150   Rx
Jason           150
Justin            110
Paul              133
Mark S.         219  Rx
Marco           180  Rx
Brian J.          215 Rx  Bad day at the office.

3/20 WOD Elizabeth

WOD (21-15-9) for time
cleans
ring dips 

Please focus on dips.   This is a basic body weight movement.

Cash out  (2 or 3 rnds) not for time. Focus on strength on pull-ups.
12 ring jumps
8 strict pull-ups
200 meter

Colby  12:47  (115 lb)
Chris    6:35   Rx   (#1 spot on the board)
Mark    7:41  Mod WOD
Cindy  S.    8:34  (94 lbs)
Marco       11:08

3/19 WOD

WOD (12 min. cap)
low plank max time
then

100 burpees for time
cash out 50 v-ups (not for time)
        
               plank        burpees
Melvin      1:00          75 
Jackie       1:30           85
Abbie       1:05           57
Connie      3:05          50
Ransom     3:07          81
Jim            3:00          84
Cindy S.    3:45          10:25   100Rx
Paul           1:20          55
Justin         1:50           75
Mark         3:08           10:16    100Rx
Jason        4:00            11:34   100Rx
Brian J.      4:00          8:45     100Rx
Colby         2:44          9:32     100Rx
Marco       4:42           11:15   100Rx

3/18 WOD

WOD  (2 rnds)
5 rope climbs
50 wall ball

Cindy S.    14:11
Abbie        18:52
Colby         14:19  
Brian J.       12:20  Rx
Marco        16:58   Rx
Melony       18:05
Missy          Recovery WOD

3/16 Murphlite

WOD
1 mile
50 pull-ups
100 push-ups
150 squats

Mark    25:36  mod WOD
Colby   27:07  Rx
Marco   28:49  Rx
Cindy S.  31:20
Abbie       50:03
Missy      32:45
Melvin      38:05
Connie      48:52
Jim             29:40
Stewart      30:24

3/15 WOD

WOD (2 Rnds)
25 toes to bar
50 wall ball

Colby       11:51  Rx
Cindy S.   13:02 Rx
Abbie       16:05 

3/14 WOD 13.2

WOD (10 min. AMRAP)
5 shoulder to overhead (115/75)
10 deadlift (115/75)
15 box jumps (24/20)

Colby       187 (75 lbs)
Cindy S.   173  Rx
Abbie       150
Jim             146
Justin         125
Marco        170  Rx
Melony      141   Rx
Chris           203  Rx
Brian J.        205  Rx   215 Rx (with hard box)

3/13 WOD

WOD
Tabata squat test
Tabata push-ups
Tabata sit-ups

Cash Out 800 meter

Connie
Melvin
Destinee
Jackie
Hayley
Marco
Mark

3/12 WOD

WOD 3 floor to overhead on min 8 min (hap)
rest 3 to 5 minutes then

3 rnds (count floor to OH and pull-ups)
1 min floor to overhead (AMRAP)
1 min. to complete 7 box jumps
1 min. Pull-ups (AMRAP)
1 min rest
  
                  AMRAP         8min. Floor to OH Load
Chris E.      92 Rx                 135
Cindy S.     55 Rx                  75..../95/95
Jim             105                      95
Marco         82 Rx                 155
Justin           90                      100
Jason          72    Rx               95
Connie        74 
Stewart       139
Destinee      120
Hayley         124
Brian            102 Rx            185/185/165...../185

3/11WOD filthy fifty or dirty thirty

50 box jump
50 jump pull-ups
50 KB swings
50 T. lunges (6 mat lengths)
50 knees to elbow
50 push press
50 supermans
50 wall ball
50 burpees
50 dbl unders

Abbie   37:58  D. thirty
Cindy S.  40 :35 
Chris E.   40:35
Marco     45:38  Rx
Jackie      31:11  D. thirty
Connie    40:51 D. thirty
Melony     41:28
Mark S.  Alt. WOD

3/9 WOD Buddy Big Tire Run

WOD (5 rnds)

50   meter tire flip with your buddy

50   meter fireman carry

over wall

400  yard run (fast as your slowest man/woman)

Marco/  Colby   22:48  Rx
Mark/ Cindy      25:54   Rx
Melvin/  Connie   42:40
Jim/ Stewart        23:44   (3 rnds)
Destinee/ Haylay   45:08

3/8 WOD Fran Friday

WOD (21-15-9)
Thrusters
pull-ups

Colby   9:58
Cindy   11:43  Rx
Marco   9:36   Rx

3/7 WOD 13.1

WOD  (17 min. cap)
40 burpees
30 snatch (75/45/33) (Rx,RxLadies, RxLite)
30 burpees
30 snatch (135/75/45)
20 burpees
30 snatch (165/100/75)
10 burpees
30 snatch  (210/120/95)

Colby    140    RxLadies
Cindy    153     Rxlite
Abbie    130     Rxlite
Ransom   100   Rx
Chris       118    Rx
Justin       110    Rxlite
Jason       140    Rxlite
Jim           160
Stewart     135
Marco      135   RxLadies
Brian J       132 Rx

3/6 WOD

Warm
handstand walking  20 ft

WOD  
Clean and Jerk max

then 2 rnds for time
25 tire flip and hop
50 tire slams
25 knees to elbow

Jim          21:36
Connie    21:26
Jackie      21:00
Destinee   19:47
Hayley      22:40
Marco      19:25  Rx

No 8:30 am or 12:00 noon sessions this week

I have other work this week during the day.   I will have only afternoon sessions this week.
BrianJ

3/5 WOD Jack Rabbit

We have two of these to flip when the temperature gets warm.  They are quite heavy.   Also 15 lb bumpers, kettle bells, and a hard box jump.   Nothing new just slightly different.

WOD
50 jump squats
50 explosions
50 explosions
50 box jumps
50 slammers
50 jump lunges
50 plank knees to shoulder
50 hammer swings
50 double unders
Rx = complete with good reps under 20 min.

Colby    Rx
Brian J.   Rx
Ransom
Cindy
Abbie
Melondy  (first workout)
Paul
Jason
Justin
Marco
Jim
Stewart
Melvin
Connie

3/4 WOD Matrix 5

WOD (5 rnds)
5 floor to overhead (135/95) Rx+(155/ 105)
5 chest to bar
5 cleans
5 chest to bar
5 deadlift
60 sec rest

Colby 18:07    115
Cindy  alt. WOD
Abbie  alt. WOD
Connie  19:13
Melvin    22:07
Marco    20:25  Rx
Melony    16:55

3/2 WOD Buddy WOD

Warm
20 ft handstand walking

WOD  (30 min. AMRAP)
squat hold with AB wall ball
or
barbell hold (65/45) with turkey pull-ups (10 min./ person)

and 1 fireman carry every 5 min. ( scale = wheel barrell) 


Marco/ Brook      214
Melony/ Jennifer    215
Jim/  Stewart          182

3/1 WOD

Jog 400 meters ( Are your legs sore from yesterday?)
then 2 rnds
squat hold 20 sec
squat pulse 20 sec
10 squats

WOD (9-7-5-4-3-2-1)
muscle-up ( scale on the low rings)
snatch

Cash Out (2 rnds)
20 hammer swings
10 tire flips
20 plank knees to shoulder

Abbie      11:44
Ransom   18:01
Chris       
Marco      11:28
Colby        9:01