8/2 WOD

WOD
Clean and Jerk (3-3-3-3-3)

Cash out  (3 rnds)
20 sec straight arm bar hang
20 sec undulation
20 supermans
20 sit-ups

Birthday WODs

On your birthday, you make up the WOD.
You must however be able to Rx the WOD.

8/1 WOD

WOD (2 or 3 RNDS)  Record time on each round.
400 meter
40 box jumps
Franlite =  (21-15-9) Thrusters (65/45) and jump pull-ups
3 min. rest

This is a long one.   Big cardio.  2 Rnds = Rx.  3 Rnds= Rx+

                1           2            3 
Alison           11:15     14:15     12:00   Rx+
Greg             13:45
Gavin           11:35      24:05                Rk
Terran          12:17     17:00                 Rx
Shannon        16:03    17:45                  Rx
Nick              11:18     14:15                 Rx
Brian J           10:28     14:15      15:45  Rx+
Ransom          14:35     18:38                 Rx
Derrek(mod)  10:00     12:20
Jill                  15:10    19:12
Randy             16:35   21:02
Jon                  13:30
Karen              19:55
Mark S.           12:02   14:26         Rx
Cindy               10:09    12:44        Rx

This one broke me due to such a hard week of workouts.  BrianJ

7/31 WOD

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

Nick         155 Rx
Shannon   157
Terran      153  Rx
Ransom     92
Greg          132
Stevo          150 Rx
Chris         185   Rx
Cindy        115   Rx
Mark         180   Rx
Bagley        183   Rx
Ty               270
Jon            122
Jill              135
Randy         146
Alison          160
Gavin          195

We got a lot of Rxs on this one.   Toes to bar. Toes to bar.  Good core strength used here.

7/30 WOD

7/28 WOD

WOD
400 m
30 push-ups
30 sit-ups
400  m
20  squats
20 wall ball (20/13)
400  m
10  box jump
10 burpees

Luke  11:42 Rx
Alison    11:50      DQ
Greg       16:54
Jill            18:22
Mark        10:20  Rx  Winner
Cindy       11:20   DQ
Shannon    15:00   Rx
Terran       12:18   Rx
Bagley       8:50      Rx   Winner ( Wins his own WOD. mmmm)

7/27 WOD The 2012 Games Chipper Modified

WOD
10  OH squat (95/65)   Rxlite(65/45)  GamesRx (135)
10   box jump overs (20/16)
10 thrusters (95/65) Rxlite(65/45)  GamesRx(135)
10 toes to bar
10 burpee muscle ups(GamesRx), chest to bar(Rx), pull-ups (ladies Rx and mens Rxlite),jump pull-ups(ladie lite)
10 toes to bar
10 power cleans (185/135) Rxlite(135/95)
10 thrusters  (95/65) Rxlite(65/45)  GamesRx(135)
10 box jump over (20/16)
10 OH squats (95/65) Rxlite(65/45)   GamesRx(135)

Mike B. 11:19    Rxlite on power cleans
Brian J.  15:09    GamesRx on muscle-ups.  Rx on the rest.
Will        12:32  Rxlite
Dwayne    14:55  Rxlite
Ransom     20:22