11/8 WOD

Work Out  (21-15-9)
Shoulders to OH (115/45)
DB lawn mowers (10/5 lb)
knees to elbow
wall ball (20/13 lb)
15 sec ea.  (low plank/high plank/ left plank/ right plank)
30 sec rest and water

Mike S.  22:50 (30 sec planks)
Derrek  24:25  (30 sec planks)
Anthony 24:07 @ 145lbs on last set (30 sec planks)
Brian 32:15   (30 sec planks)
Cindy 22:00
Kyle 14:45    15 lb bar for OH
Renea 31:55
Jennifer  20:00 

11/7 WOD (Jack Rabbit)

Work Out (15 sec rest will be needed between excercises)
50 jumping squats (butt to tire)
50 explosions
50 box jumps
50 slammers
50 jumping lunges
50 plank knees to shoulder
50 hammer swings
50 floor wipers (25 ea. side)
50 double unders

Brian 26:35
Anthony  28:45
Marco   40:00
Dusty   36:16

11/5 WOD

Work Out ( 2 cycles/rounds)
400 meter (100 slow, 100 fast, 100 slow, 100 fast)
30 sit-ups
15 ea. leg travel lunges with MB twist
15 ea. arm ring side pull-ups
400 meter (as above)
2 laps bear crawl
2 laps tire drag
20 criss cross abs

Will 36:50
Caroline
Jill

11/3 WOD

Work Out (AMRAP)
10 db thrusters (20/10 lb)
10 tire flip & hop with push-up
10 ring dips
10 box jumps

Linda 4
Beth 4.5
Shannon  4
Cindy  6
Kyle 3
Gracie 5
Dusty 4
Charlene 3
Anthony  4.5
Derrek 5
Brittany 6
Alma 5
Randy 7 and 10 thrusters and 9 tire flips
Will  5 and 10 db thrusters and 3 tire flips

11/2 WOD (Power 15)

Work Out (2 cycles for time)
15 dead lift (225/135)
1 400 meter
15 RR tie flips
15 pull-ups/ 30 rope pull-ups
15 toes to bar/ 30 knees to elbow/ 50 sit-ups
50 double unders

Brian 30:00
Shannon  40:20
Anthony 24:46
Dusty 19:55
Brittany  33:51

11/1 WOD (Fight Gone Bad)

Workout (1 min. each- 3 rounds-count total reps)
wall ball (20/13 lb)
undulation (explosions or slammers)
box jumps (3tire/2 tire)
push press ( 95/ 45 lbs
hammer swings (rock hammer/5 lb hammer)
rest

We will do this one again soon.   We will eliminate the undulation and insert sumo high pulls.  We will also insert small tire flips in for hammer swings.  Undulation and hammer swings are difficult to count full reps on. 

Below, I posted reps that I know are valid. 

Anthony    258
Bill            276
Derrek      300
Mike  S.    313
Brian         320
Shannon    305







 

10/31 WOD

Workout (21-15-9)
front squat (95/45)
side suicides (each side)
sumo high pull dead lift
plank knees to shoulder (ea. side)
swinging dumbell flies (20/10 lb)
mountain climbers (ea. side)
supermans
1 min. rest

Cindy 24:50
Mike S.
Brittany
Beth
Anthony  32:33