8/4/2012 Make-up Monday or 1000-1000-100

Make up one of the WODs you missed from yesterday or

WOD

1000m ROW

1000m RUN

100 Double Unders

RX

Todd…..11:44

Kelly O..12:35

David B.12:47

Couch…13:02

Craig…..13:56

Scaled with 3x singles

Dan……11:10

Shawn..11:20

Bryan…11:56…11:35…BALLER

Joe F…..12:35

Jean Marie…12:43

Steve…..12:53

Robin….14:08

Buddy….14:40

Jeff…….15:25

White….16:44

Jason…..17:02

Cliff…….17:58

Joe B……20:00

Sophia…21:00

Miranda..21:40

8/3/2012 It’s LABOR Day…”Don’t Drop the Baby”….It’s all about “WORK”

It is Labor Day…We are celebrating all the Hard Workers that have made America what it is TODAY…and Yes Mom’s who gave birth.  Come and GRIT SOME.  Post WOD Beach Party to follow.  Place TBA!

WOD 1  “Dont’ Drop the BABY”

5 rounds for time of

10 KB Swings 53/35

10 Lunge steps (Out and Back) 53/35

10 Goblet Squats 53/35

If you DROP(or even set down) the BABY…run 200m.

WOD 2   “WORK”

Clock In-100 Double Unders

5 rounds of

5 Deadlift 75% 1Rm Clean/50% 1rm Clean

3 Squat Cleans

1 Push Jerk

200m run

Clock out-20 Pullups

Don’t Drop the Baby

RX………WOD1…WOD2

Charlie..5:11…..13:30 @150#

Todd…..5:13…..15:23 @ 205

Van…….5:24…..13:35 @ 150

Cathy….5:32

Kat……..5:40…..

Kelly O..5:45…..15:15 @95

Kimi……5:50…..17:07 @105

Shawn..6:02…..13:16 @125

Kayla….6:11

Daniel…6:31…..16:07 @155

Tim…….6:38…..13:11 @95

Anne…..6:39…..15:52 @55

Celeste..6:49….14:00 @75

Nat……..6:55…..16:34 @135

Kathy M.7:05…..17:03 @75

Mara……7:20…..16:25 @65

Kent……7:26…..14:53 @115

Kristy….7:46…..14:36 @55

Steve….7:56…..22:05 @95?

Courtney.7:58

Hannah..8:10…..17:00 @55

Dan…….8:14

David…..8:22

Craig……8:40…..15:15 @115

Carole….8:54

Garrett…9:00…..16:45 @115

Weaver..9:10…..14:49 @185…Both WODs with TITIN

Joe F……9:18…..17:27@ 125

Troy…….9:30…..17:03 @115

Giery……9:37

Sophia…10:10

White…..10:15

Jeff B…..10:30

Laura…..11:35…..20:22 @65

Jason…..13:05

Melody…13:07

Jacob…..13:05

Lane……15:43

Blake…..16:24

Joe B…..16:57

26# WOD1……WOD2

Sandy…7:53

Seth…..8:46

Mandy..6:49…..16:06 @55/Blue

Mary….6:49…..12:29 @ 55/Blred

Miranda.7:00

Joanna…..8:30

Kelly R…..8:45

Bryce……10:11

Bryan.35…5:38

Ewell..35…6:10

Shannon..26/15..14:19

Nancy…..26/15…14:30

WOD2

Buddy…..19:21 @135

Jessica….20:00 @95

LABOR DAY… 8:30am ONLY

Come in early and Get your WOD ON…then go play with your family.

HINTS for WODS

1.  It is LABOR DAY…

2.  Respect and Honor those who have given us America!

3. It is MONDAY…and MONDAYS ALWAYS ROCK!