12/31/2012 WOD

WOD
bench (5-5-4-4-3-3)

then  Frelen
                                                           Frelen
Phillip  225/275/275/295/315/315      14:08  Rx
Alison  95/95/95/95/115/115               14:40  Rx
Terran   95/95/95/95/95/95                 16:30  Rx
Chris     225/ 225/ 245/245/245/245   17:10 Rx
Cindy                                                   17:46  Rx
Travis                                                    18:15
Shannon                                                    22:57
Dustin                                                      13:14 Rx
Brad                                                        16:00 Rx
Marco                                                       15:42 Rx

12/29 WOD Sumo Buddy Ball Run

WOD  Sumo Buddy Ball Run (15 min. AMRAP)
100 meter med. ball run (20/13)  count reps
sumo dl high pull  (75/55)   count reps

12/28 DBL Sitting Karen

WOD (2 rnds)
50 wall ball
25 sit-ups
25 dbl unders (200 singles)

Terran   9:43  Rx
Alison    12:07
Phillip    8:16    Rx
Tara      13:10
Gavin     11:50  kids

12/27 Heavy and High

WOD
push press  (5-5-4-4-3-3) go heavy as possible. Post loads

then 3 rnds
20 undulation (big motions)
20 box (go high  38 in./30 in.)
10 pull-ups (weighted with 20 lbs/13 lbs)

Terran   85/85/85/85/85/85
Brian J.   135/155/185/185/185/185fail
Marco   135/135/135/135/155/155

12/26 WOD Elizabeth

WOD (21-15-9)
Squat or power cleans (previously we required squat cleans but not this time)
ring dips

Terran      13:58
Shannon   15:25
Brad         10:19
Ransom     14:20
Dustin       6:56  Rx
Alison       7:54
Chris         6:53
Marco      11:04
Mark         5:52    Mod
Cindy S.    8:38 

Some better ring dips this time.  Ring dips are a good functional body weight movement.

12/24 WOD 12 days of Xi-fit

WOD ( Just like the song) (Everyone should try this one)
and 1 pull-up burpee
2 push-ups
3  toes to bar
4 front squats
5 power cleans (95/65)
6 ring dips
7 hang snatches
8 sit-ups
9 kness to elbow
10 tire slams
11  sumo high pulls (95/65)
12 double unders


Alison  29:58
Chris     32:24
Tara    37:45
Cindy  37:50
Brian J.   30:30 Rx
Jay 
Brad  52:46  with 20lb vest
Ransom   58:00  Rx  (good Rx)
Dustin      40:00  Rx+ with 20lb vest

12/22 WOD Buddy Blaster

WOD  (15 min. AMRAP)
buddy 1 =>  burpee pull-ups
buddy 2 =>  over tires and under barbells
Alternate

David S. / Camden   60+30 = 90    Rx
Cindy /  Chris             46+52 = 98 Rx
Marco/ Tony               35+45  =  80 Rx
Jordan/ Emma          35+30   = 65  Rkids
Tara/  Roger             28+ 44   =  72    (Roger Rx)
Terran/ Brian J.          47 + 60     107  Rx