3/30 WOD

WOD (18 min. cap) (3-6-9-12-15-18-21)
squat clean  (95/65)
dbl unders
dead lift (135/95)
box jumps

Cindy S.   231  Rx
Mark        190  Rx
Marco      155  Rx
Chris

3/29 WOD 13.4

WOD (7 min.)
3 clean and jerks (135/95)
3 toes to bar
6 clean and jerks
6 toes to bar
9  clean and jerks
9 toes to bar
and so on.


Melvin    50
Connie    44  (65)
Marco    37   Rx
Cindy     49   (75)
Abbie      53  (60)
Brian J.    66 Rx

3/28 WOD

WOD (7 rnds) (Most may want to do this since we just did clean and jerks yesterday).
10 box jumps with med ball
10 wall ball on the balance dome/ bosu
10  push-ups on med. ball
100 meter with med ball
1 wall hand stand (scale => 2 wall walks)

Cindy S.    23:21 
Colby         25:30  Rx
Ransom       35:50  Rx
Abbie           33:24
Marco          27:30 Rx
Justin             33:19
Brian            21:28   Rx
Mark             22:13  Rx
Cindy  L.       20:10   5 rnds

This was a hard one.    Please vote if you think it should go up on the wall.

This was a hard one

3/27 WOD Grace or Isabel

WOD
30 snatch or clean and jerk (135/95)

then cash out

push press (5-5-4-4-4)
GHAP (go heavy as possible) and keep the weight on shoulders for reps

Ransom        5:04  115 lb  Isabel
Cindy   L.      6:08  45lb     Grace (First time not for time. Good form.)
Melony         5:40   75lb    Grace
Marco          6:02   135lb   Grace  (previous 10:00)
Colby           6:19    115lb   Grace
Connie         4:30      45lb    Grace ( Go heavier)
Mark           alt. WOD
Cindy S.      alt. WOD
Chris            alt. WOD

3/26 WOD

WOD
80   pull-ups
80  box jumps
80   tire slams
80   dbl unders

Colby      28:46   Rx
Brian J.    20:50   Rx
Ransom   32:00
Cindy S.   27:56  Rx
Marco      27:03  Rx
Paul          33:37
Justin        33:22
Jason        27:50
Connie      32:15

3/25 WOD

WOD
4 deadlift on the min. for 6 min. (GHAP or 1.5 x body weight)
then for time

14 turkish get-ups (30/20)
15 toes to bar
10 turkish get-ups
15 toes to bar
8 turkish get-ups
15 toes to bar
4 turkish get-ups
15 toes to bar

Cindy L      22:26  (first full workout. Congrats)
Ransom      25:00 +  Rx+ (45 lb)
Missy
Melvin    14:48
Connie     19:26
Marco      21:07
Melony     21:08
Colby      16:26  (Rx toes to bar)
Cindy S.  Alt WOD
Mark S.   Alt. WOD
Brian J.   Alt. WOD

3/23 WOD Fight Gone Bad 2

WOD (3 or 5 rnds)( one min. each item)
pull-ups
box jump
push press (75/55)
db swings
bike
rest

Cindy S.   261  Rx
Mark         264  Rx
Marco        263   Rx
Melony       240  Rx
Jim             
Stewart
Cindy L.