6/1 WOD "Fight Gone Bad"

WOD (3 rnds) (1 min. AMRAP each item)
wallball
sumo dl high pull
box jumps
push press
bike
rest

Connie
Marco   239

5/31 WOD Catch Up

Do a WOD that you missed this week.

5/30 WOD

WOD (AMRAP 15 min.)
3 large tire flips
3 inverts

                   Rounds + reps
Cindy S.       14                     Rx
Ransom        12                      Rx
Chris             ?                        Rx
Marco           11 +4                Rx
Oskar           12                       Rx
L. Mel                         
B. Mel                    
Eddy             ?                     Rx
Connie         
Brian J.          14+3               Rx
Abbie           
Cindy L.        
      

5/29 WOD

WOD ( start with 1 on the min. and increase by one each min. until failure)
floor to overhead (135/95)

Colby     5 @  135
Ransom  6 @  135
Marco    7 @ 135

5/28 WOD

WOD (21-18-15-12-9-6-3)
sumo high pull (95/65)
floor wipers

Cash Out (2 rnds)
50 dbl unders
25 squats

Cindy S.    10:17  Rx
Abbie        11:37  Rx
Cindy  L.    13:19
Ransom      13:42  Rx
Mark          alt  WOD
Colby         9:55   rx
Melony      11:19   Rx
Mel
Brian          8:10  Rx
Marco        9:27   Rx
Connie

5/24 WOD

WOD
max dead lift

then for time
30 burpee pull-ups
30 dips

Or just 30 purpee muscle-ups

Memorial Day WOD at 9:00 am only

For memorial day we will do one workout at 9:00 am.

We will do a fallen hero WOD.

David Blake McLenden
(2 rnds)
2 mat lengths T. lunges (35/25)
30 box jump
20 wall ball
10 handstand push-ups

Cash Out
tire flip race

Chris E.
Abbie
Connie
Destinee
Cindy S.
Mark

5/23 WOD

WOD (4 RNDs)
25 undulation
25 bag punch
25 squats
25 bag kick (alternate legs)
25 hammer swings
200 meter run

5/22 WOD

Congradulations to Melony.  She earned a T-shirt by doing 4 pull-ups in a row.

WOD (5 rnds/ 30 sec each item)
Max pull-ups unbroken
Rest
Max thrusters (95/65) unboken
Rest

5/21 WOD Take a Walk

WOD
400 meter
50 burpees
40 db swings (40/30)
30 suspended push-ups
20 knees to elbow
10 wall walks
400 meter

Chris        22:00 Rx
Cindy S.   
Abbie     
Ransom    29:15  Rx
Melvin
Oskar        20:00  Rx
Destinee 
Edy
Colby
Brian  J.      17:27  Rx
Marco         24:50  Rx
Connie

Due to the easy wall walks at the end I name this workout  "Take a Walk".  This one goes on the board.

5/20 WOD

Work on muscle-ups skills.
bar swinging
max height on chest to bar
dips
open and closing hips drill

WOD (21-15-9)
deadlift (275/185)
box jump

                                  lbs for the rnd
Cindy S.    11:25    (185-165-165)
Cindy L.     12:35   (115-115-115)
Ransom      14:50   (255-235-235)
Colby        6:59      (245-245-245)
Marco       8:12      (275-275-275) 

5/18 WOD



WOD  (5 rnds)

5 handstand push
10 pistols
15 push-ups

5/17 WOD

WOD
Max snatch
or Max clean and jerk

the for time
400 meter
     ten RNDS of 10 toes to bar
                  and   10 hug a twinkie
400 meter

Cindy S.   
Abbie
Ransom  28:12  Rx
Cindy L.
Deb
Donna
Brian         17:13  Rx
Oskar
Marco       17:54  Rx

5/16 WOD

WOD
dead lift (21-15-9) (225/160)
50 meter log overhead run
50 meter  log travel lunges

Cash Out 3 RNDs
12 suspended push-ups
10 rope pull-ups

Cindy S.   10:30 Rx
Mel  
Chris       12:28  Rx
Melony
Colby       9:40  Rx
Marco      13:00  Rx

5/15 WOD

WOD (3 RNDS)
50 wall ball
4 mat lengths bear crawl

5/14 WOD

WOD
5 floor to overhead on the min. for 12 min. (135/95)

Ransom  5 rounds at 135 and finish with 115
Cindy S.   2 rounds at 95 and finish with 75
Abbie      65
Cindy L.   60/45
Oskar      115
Eddy        75
Marco      135
Courtney   45/22
Mark         8 rnds at 135 finish with 115
Brian J.    145 minus one rep
Connie      60 minus one rep

On this one you should pick a weight that you can not quite finish with or you miss a few reps to maximize effort.

5/13 WOD Jackie

WOD
5 OH squats on the min. for 5 min.

then for time
100 rows
50  thrusters (45/33)
30 pull-ups

Colby          9:05  Rx
Cindy S.       9:30  Rx
Cindy L.      
Ransom       11:22  Rx
Abbie
Mark
Courtney
Connie
Marco
Melony
Mel
Brian

5/11 WOD

WOD  (10 RNDs)
100 meter
8 floor to overhead (115/75)
5 pull-ups

Mark   14:29   Rx
Cindy S   17:04 
Marco      17:47
Brian        15:33  Rx
Oskar      17:09

5/10 WOD

WOD (3 rnds)
30 undulation
30 hammer swings
30 bag punch
30 rows
3 large tire flips

5/9 WOD

Fast twitch vrs. slow twitch muscles =>   Fast twitch muscles burn considerable more energy in less time and can lead to gain in muscle mass that can help trigger weight loss, lower blood pressure, and improve strength.  During high intensity excercises that require quick powerful moverments, fast twitch muscles are ingaged before slow twitch muscles.

WOD

5 front squats on the min. for 6 min. (80% of body weight or 80% of max)

then

(15 min. AMRAP)

10 tire slams

run around building, over wall, and under barbells

8 kneess to elbow

Eddy      8:38  Rx
Oskar    8:29  Rx
Colby    
Marco    9:03  Rx
Chris      6:25   Rx
Ransom   8:44  Rx
Cindy S.   9:13  Rx
Cindy L.     ?      Rx 
Abbie

5/8 WOD

WOD for time
5 rope climbs
50 wall ball
50 dbl unders
50 toes to bar
50 dead lift (135/95)

Cash out (3 rnds)
20 bag punches
20 undulation

Mark S.     14:58   Rxlite knotted rope
Marco         25:53  Rx
Melony
Colby
Brian J
Cindy S    13:48  Rx
Lisa
Ransom
Justin

5/7 WOD Frelen

Word of the Day = > Power
Power is the rate that work is done.  Power = (force x distance)/time
In other words, it takes power and not just strength to quickly do a workout.

WOD (21-15-9)
400 meter
thrusters
pull-ups

Cash Out  = 10 large tire flips

Chris    10:33  Rx #2 on the board
Cindy S.  
Cindy L.
Destinee
Abbie
Connie

5/6 WOD

WOD(word of the day) = integrity
Integrity is the inner sense of "wholeness" deriving from qualities such as honesty and consistency of character.  As such, one may judge that others "have integrity" to the extent that they act according to the values, beliefs, and principles they claim to hold.

WOD  (3 rnds)
20 cleans (95/65)
10 dips

Cash Out  (3 rnds)
8 rope tricepts
20 sit-ups

Abbie
Cindy L.
Mark         4:55  Rx
Marco        7:35  Rx
Melony      
Connie     
Brian J       5:28  Rx  (120 lbs)

5/4 Sat. Buddy WOD

WOD
50 tire flip and hop through (buddy 1)
barbell held overhead (buddy 2)
run 200 meters after every 10 flips

One member holds barbell overhead while the other flips the tire.  Buddies run together for 200 meters.

5/3 WOD 2012 Games Masters Chipper

WOD
10  dead lift (275/195/ 135) (Rx+/Rx/RxLadies)
20  pull-ups
30 box jumps(24/20)
40 kettle bell swings (55/35)
50 dble unders
40 kettle bell swings
30 box jumps
20 pull-ups
10 deadlift

Abbie 
Cindy L
Brian J.
Marco     18:30  Rx
Connie
Chris        15:38  Rx
Cindy  S.  

5/2 WOD

WOD
3 push press 80% max  on the min. for 5 min.
rest 2 min.
then for time

(7 RNDS)
7 push press (95/65)
7 pull-ups
7 sit-ups

Cash Out (3 rnds)
1 m in. plank
200 meter

Chris   8:10 Rx
Jim
Cindy    10:47  Rx
Ransom  10:21  Rx
Deb
Lisa
Edy
Oskar
Mark     7:53  Mod
Marco
Connie   10:18