1/28 & 1/30 WOD (The 500)

WOD (500 or 300 reps of any combo of the below. 100 reps max of any single)

sumo DL high pull
shoulder to overhead
box jump
wall-ball (20/13)
pull-ups
burpees
tire flips
sled push
bar kickers (low to high)
double unders/ 10 singles = 1 rep

Jen M          300
Jill             400
Charlene   270      36;10
Anthony    500       57:50
Marco       500        70:00
Randy S.   300       31:00
Alison         500      56
Cindy         330      32:12
Brian  J.      500     50:40
Mike           500     51:14
Nick           300      62
ST               500     65:30
Priscilla        300     26
Julie             500     62:00
Abie             300      38:25
Jenn M.
Gracie           300     36:40
Reagan         300        34:00
Beth             300     36:00
Bryan B.      300?      35:00
Danny          300       38:28
Nick             250       38:05
Shannon       300       45:00
Brittany        300        29:00

This time we took out ring jumps since we do not have hour rings set up like we want them yet.   We put the sled push in its place.   It made a big difference.    Next time for sled we will count each length of the mat as two reps. 

1/27 WOD

Skills
work on muscle ups/ kip pull-ups/ rope climb

WOD
Find your push-press max

1/26 WOD (Indoor obstacle)

WOD ( 5 or 3 rounds for time)

log walk over mat
med. ball over tires
log carry back
bag carry
10 gh sit-ups
under barbells
10 undulation
10 hanging pull-ups
rope climb
rope swing on tires
10 ring jumps

Randy S.   24:30  Rx  (5 rounds)
Cindy         40:00        (5 rounds)
Misty          46:30       (5 rounds)
Julie            42:55       Rx
Charlene      33:13 (3 rounds)
Anthony     29:00  (3  Rnds) Rx
Gracie         32:48
Derrek        24:24  (3 rnds)  Rx
Mark           23:11 (3 rnds) Rx
Bryan           17:30  (3 rnds) Rx
Kevin         20:46    (3 rnds) Rrx
Beth            32:53    (3 rnds)  Rx
Jenn  H.       24:17  (3 rnds)
Alison          27:45  (3 rnds)

1/25 WOD (Jumping Karen)

WOD (Jumping Karen - 2 cycles)
50 wall ball    (20/13 lbs)
25 box jumps  (3 tire/ 2 tire)

Alison      9:28     (20 in. box)  Rx+
Will         13:30  (30 in. )  Rx+
Randy  S.  9:25    ( 30in.)  Rx+
Priscilla      12:27
Brian  J.   10:43   (30 in.) Rx+
Mike S    9:39     (30 in.) Rx+
Reagan     9:23
Gracie      10:05
Charlene  11:52
Anthony   11:54 (26 in)  Rx
Derrek      8:58 (30 in)  Rx+
Marco      9:08
Mark        9:40
Beth         9:13  ( 18 in.) Rx
Cindy       8:17  (18 in.) Rx
Bryan B.    9:19 (30 in.) Rx
Jenn M.     15:20 (18 in.) Rx

1/24 WOD

WOD (3 cycles)

Floor to overhead (95/65)  (reps 21-15-9)
toes to bar  (reps 21-15-9)/ scale => knees to elbows(reps*2) or sit-ups (reps*4)
200 meter
60 sec rest (mandatory)

Kyle    13:35
Cindy   17:48
Misty    17:48
Anthony 18:03 Rx
Mark      17:00
Bryan      13:35
Marco      14:12
Randy    16:25   Rx
Alison     14:04   Rx

1/23 WOD

WOD (AMRAP 16 min.)

10 jump pull-ups
10 dbl unders / 50 singles <= not Rx
10 dips on bar (chin to bar)/ bench 

Alison  6 Rx
Misty  8  
Cindy  9 Rx
Bryan B.  8 + 10 jumps + 10 dblu+ 6 dips
Reagan  5
Anthony  6
Charlene  5
Jill           6  
Randy      6
Marco     6
Danny   4.3
Mike    7  + 10 jumps +6 dips Rx
Derrek  8 Rx
Brian J    8 Rx

11/19 WOD (FIGHT GONE RAD)

WOD (1 min ea. for three rounds)
floor to overhead (75/55 lbs)
dbl unders / 10 singles Rx
hammer swings
sled (135 lbs+20lb vest/ 135 lbs) each length of mat = one rep
rope inverts
rest

Everyone got Rx; however, the Rope Inversts were questionable for some.  We should all be able to hold a stationary bar/rope/ ring and throw our feet over our heads.  Also, I need to get a better measurement on hammer swings.   I will work on that.  

Regardless, everyone hussled on this one and got a good workout.  

Julie          146  Rx
Randy  S.  225 Rx
Mike        239  Rx
Nick         189 Rx
Shannon   173 Rx
Alison       174 Rx
Marco      212 Rx
Mark        152 Rx
Cindy        191  Rx
Will           172  Rx