Saturday’s WOD will be a 5K Race for our Veterans

Monday 11/01/2010

Warmup
Airsquats, 1/2 Bodyweight Backsquats, Abmats, GHD, Ropeclimbs, Sled Drags, Box Jump ring swing obstacle course.

Wod

5 rounds for time of
10 Left arm db snatches 40/20
10 Handlift Pushups
10 Right arm dm snatches 40/20
2 Rire flips 400#/150#

No 6:15am class Monday……….SORRY

10-28-2010

WOD
4 Rounds/time

3 Ground to Overhead to Overhead Squat 95/75/50
6 Box Jumps 30″/24″/20″
9 Toes to Bar/Knee To Elbows
400 m

Josh Rx+ 12:50
Steve Rx+ 15:10
Mark Rx 14:30
Mike Sub 15:30
Vicki 30/15″ 17:20
Linda 30/15″ 19:48

10-26-2010 “CrossFit Total”

Warm-up WOD
2 rounds of
5 squats
5 Burpees
5 Pullups
5 V-situps
5 Pushups

Todd 1:11
Sarge 1:12
David 1:41
Crystal 1:48
Steve 1:48
Mark 1:55
Mike 2:10
Alyssa 2:40
Jeff 3:45

“CrossFit Total”

Mike 705
Steve 655
Jeff 645
David 560
Mark 555
Wilks 520
Crystal 415
Alyssa 325

10-26-2010 “House of Pain”

WOD “House of Pain”

1 min on and 30 secs off at each station for 2 rounds:
All for Reps

Clean and Press 115/85
Switch Drill
Back Squat 155/115
Superman situp to Star Jump
Pullups
Jumprope
Lateral side raises 20/10db
Heavy bag lift and twist drop

Lizard 468
Crystal 477
Blake 389
Wes 352
Calvin 431
Michelle 503
Kersey 341

10-25-2010 “Jacob’s Ladder”

WOD “Jacob’s Ladder”

5 Deadlift
5 Hang Clean
5 Front Squat
5 Push Press

Starting with 20# DBs complete the evolution as fast as possible, then move up to the next heavier DB in 5# increments. Time stops when you complete evolution with the 50# DBs or at 10 minutes. Women start with the 15#.

Todd 4:40
Josh 5:12
Steve 7:30
Wesley 8:17
Blake 9:31
David 9:42
Jeff 30#
Vicki 30#

10-22-2010 “Running Man”

WOD “Running Man”

200m run
rest 1 min
400m run
rest 2 min
600m run
rest 3 min
800m run
rest 3 min
600m run
rest 2 min
400m run
rest 1 min
200m run………..TIME

Steve 22:32
Weaver 22:36
Wesley 22:41
Mark 24:05
Sarge 25:40
Vicki 29:54
Linda 32:10

10-21-2010 Todd and Anne’s 10th Anniversary

WOD
“Todd and Anne’s 10th Anniversary”

10 rounds of
100 Jumprope
10 Burpees
10 Situps
10 Pushups
10 Squats
10 Pullups

Wesley Rx+ GHD 41:38
Steve Rx GHD 37:43 10 Jumprope
Calvin Rx GHD 36:54 10 Jumprope
Mark Rx 38:07 10 Jumprope
Mike 8 rounds JUmping 36:54
David 32:52
Brent 33:58

10-20-2010

WOD “ANNIE’s SINGLE”

150-120-90-60-30
Jumprope
50-40-30-20-10
Situps

Weaver 8:58
Andrew 10:06
Vicky 11:39
Vic 11:53
Mark 13:02
Alyssa 13:33
Steve 14:20
Blake 16:02
Linda 20:00
Mike 21:15

F.Y.I. Alyssa is Steve’s wife……….better step it up Steve!!!