9/28 WOD Around the World

WOD (4 trips)
5 turk get-ups (45/30)
15 roman dls (75/55)
20 shoulder to overhead (75/55)

Mike B.  13:48   Rx+  (95 lbs)
Brian J.   16:17    Rx+  (95 lbs)
Alison      17:55   Rx
Luke       17:17    Rx
Cindy      15:50  
Misty       lookin good
Chris       19:10
Ransom   25:19  Rx
Bagley     12:41  Rx+ (95 lbs)
Hailey      9:54    Rkids
Tooth       7:00   Rkids
Marco     15:11

Rate updates

I published new rates on the main web site.
 
The published rates are back to the old original rates; however, new members will be charged a ramp up training fee for initial training of the basic movements.   This new rate design better covers the true cost of members versus new members.  

Also,  I will leave Sat. 9:30am as a standard time for trial workouts for non members.  

BrianJ

9/27 WOD

WOD   (10-9-     -2-1)
deadlift    (225/160)
push-ups
v-ups

Mark      10:08 Rx
Alison      7:17
Nick         8:25  Rx
Shannon    12:00
Ransom     15:29  Rx
Brian J.      7:45    Rx+ (245)
Marco        11:47   Rx

9/26 WOD "ST"

WOD   (5 rnds)
200 M
over the wall
5 RR tie flips
1 rope climb

Alison    21:29
Nick      16:18
Terran     20:32  Rx
Shannon   24:46
Brian J.     14:15  Rx
Ransom     21:48
Bagley       14:59  Rx
Hailey         16:30
Tooth          10:05
Luke           20:34  Rx
Marco         18:15  Rx
Cindy            16:42 Rx

9/25 WOD

WOD (3-3-3-3-3)
push-press

cash out (3 rnds)
15  box jump (30/25or go as high as you can. Push your limits)
30 sit-ups
                 box            PP
Mike B.     30 in        175
Brian J.      36 in        155 
Chris E.     36            175
Cindy S.    30             85
Ransom     30             165
Misty         25               na
Kyle          25  (shin kicker)
Marco
Daniel

9/24 WOD Frelen

WOD  (21-15-9)
400 meter
db thrusters  (30/20 dbs)
pull-ups

Need more people on the board.

Chris    14:18  Rx
Alison    14:15 
Cindy    19:39   Rx
Ransom   24:17   Rx
Mark       11:29   Rx
Marco     20:00    Rx
Daniel      20:00
Brian J.      9:40  Rx

9/22 WOD

WOD  5 min. AMRAP each couplet.  2 min. rest between each

1     7 DB swings  (60/30)
       7  Burpees

2   7 OH squats (95/65)
     7 box jumps  

3   7 med ball cleans (20/13)
      7 pull-ups

                    1                   2               3          total
Mark         80+84         56+56         64         200
Cindy                                                            204
Marco                                                           154
Mike                                                              201   Rx
Bagley                                                            209   Rx
Alsion                                                            218
Shannon                                                         158
Terran                                                             157  Rx