9/20/2012 15 Min AMRAP LADDER

WOD  15 Min AMRAP LADDER

1,3,5,7,9,11,13,15…

Power Cleans (X-155/105) 135/95

Over Box Jumps 24/20

Pullups

Go up the ladder as high as possible in 15 mins.

Score is the final number completed plus reps…ie. 9 + 13…Completed all the 9′s plus 11 Power cleans and 2 OBJ’s.

Post WOD CORE

200 Flutterkicks (2ct)

Flip over to pushup plank IMMEDIATELY for 10 secs after each time you have to stop Flutterkicking!

X-GRIT

Todd…….15

Mike K…..15

Angela…..13+31

Scott……..13+24

Nat……….13+4

Daniel……13+3

Couch……13

DavidB….11+11

White……11+9

Jacob……11

RX

George….11+10

Joe F…….11+7

Giery…….9+30

Buddy…..9+20

Scaled

JeffB..155/Blk..11

Kent..125?…13+10

95#

Bryan…..13+5

Lane…….11+33

Carole.blue…9+6

Craig………13

Joe B..Grn…13

Cliff….Blue..13+5

85#

Robin……..13

Anne…….11+11

Laura…….9+1

Melody..Blue.11+5

Scaled

Mandy..65….11+35

Hannah……..11+5

Nicole..65…..11+5

JeanM..65…..11

Miranda.35…11+8

Kelly R..65/Grn.13+7

9/19/2012 ROW IN…TIRES…Race to the BALLS

SKILL  5,4,3,2,1 KB Windmill Hold.  Get heavy

WOD

Buy In  1000m Row

5 rounds of 

30 DU’s/90 Singles

200m Run w/

2 Tire Flips each approach 400#/200# (Girls can do 1 400#)

UNBROKEN Wallballs 20/14 (If you drop you must restart at 1.  If someone is waiting for your spot you must get behind them and wait until they go)

5 Burpees

RX/400# Tire

Van…………17:56

Charlie…….18:11

Kent………..19:40

Troy………..22:04

Cole..30#….22:59

Kat…………22:55

Craig………22:57

David B…..22:55

Kelly O……23:15

Couch…….28:00

Melody……29:15

RX

Kristy……23:58

Laura……26:40

Singles/400# Tire

Josh H……29:11

Hogan…….24:40

Jeff………..27:53

Lane………23:40

Cliff……….27:59

Shawn……19:05

Giery……..20:01

Joe B……..23:25

White…….21:23

Ewell……..24:00

Jacob……..26:31

Bryan…….21:31

Robin…….24:12

Steve…….24:22

George…..21:38

Jason……..21:13

Wiliam……26:40..Row

Seth……….14/400#(1)

Singles/200#

Kathy M…..23:18

Shannon….26:38

Anne……….24:46

Carole……..28:01

Sandy……..26:00

Royer……..24:20

Joanna……25:07

Hannah…..25:10

JeanM…….21:39

KatieH……28:28..Row

Nancy…….28:25..150#/10

Rachel……27:00…10#

Miranda….24:11…10#

9/18/2012 “Diane”

WOD  “DIANE”

21-15-9

Deadlifts 225/135

HSPU

Post WOD Barbell Work

5×2 Back Rack Push Press 95/65 and Up.

X-Grit 5×2 Back Rack Push Press w/ OHS after rep 2

RX

Trey W…4:50…The Garage “A CrossFit Gym”..Total BADASS!!!

Todd…….6:13

Cole………6:36

Van………6:49

Charlie…..8:13

Daniel……12:16

Kelly O…..13:16

Couch…….15:26

Scaled  225#

David B..2pd…..7:52

Jeff B….Pike…..9:37

Nat…….2pd……13:12

Robin…2pd…….11:47

Jacob…2pd…….10:28

George..pike…..8:49

White….2pd……11:15

Buddy.205/pike.8:40

Ryan..205/2pd..8:35..The Garage

Craig..185/pike.5:08

Joe F..185/1pd..13:16

Jon C..195/pike.4:50..The Garage

Steve..165/pike..4:10

Bryan.155/pike…3:00

Cliff…135/pike…7:50

Kristy.135/2pd..9:38

Giery..135/pike..4:07

Seth…135/pike..7:15

Carole.125/2pd..9:41

KathyM.115/2pd.9:23

Laura…115/pike.9:34

Bryce…115/pike.6:16

JeanM..105/20db.6:35

SiXon2.105/20db.6:09

Melody.105/pike..9:10

KatieT..105/pike..4:12…The Garage

KellyR..105/pike..4:10

Mandy..85/pike…3:29

Hannah.85/15db.6:09

9/17/2012 KB 300 Chipper

KB 300 CHIPPER

25 Burpees
50 KB Goblet Squats 53/35 (XGIRT 70/53)

50 KB Sumo Deadlift Highpulls

50 Pushups

50 Abmat Situps

50 KB Swings

25 Burpees

If you have a time from Last Jan use the same KB for measuring purposes.

 

X-GRIT

Mike K….19:17

George…20:08

Cole…….22:30

RX

Charlie…12:54

Kelly O…13:45

Van……..14:47

Kat………15:10

Kathy…..15:11

Tim……..15:19

Chris……16:15…CrossFit Torch

Kelly R…16:56

Shawn….17:17

Anne……17:32

Nat………17:34

Joe F……18:04

Kristy…..18:22

Robin…..18:27

KatieB….18:37

Hannah…18:40

Jean M….18:44

Amber…..18:46

Jed………18:50…North Macon CrossFit

Buddy….19:10

Dan……..19:12

Kent…….19:12

Alix………19:34

Carole….19:41

Couch…..20:22

David B..20:29

Laura…..20:32

White…..20:54

Geiry……21:14

Bryan…..21:29

Jason……24:20

Craig……24:14

Jacob…..26:40

Jeff B…..31:38

Scaled

Joanna.26.17:32

Mandy..26..17:50

Bryce.26….19:41

Rachel.26…20:03

Miranda.26.20:40…PUKIE

Sandy.26…21:01

Ewell..35…22:28

Cliff..35…..23:57

Shannon.26-10/25…10:30

Nancy…..26-10/25…13:00

Chris…….26-10/25…14:12

9/16/2012 “Sunday Funday EMOMS BABY”

WOD 1

2 min EMOM of

3 Deadlift 155/135/95/75…Pick one!

2 Hang Clean

1 Front Squat

…after 5 rounds double all reps to 6,4,and 2.

Get at least 10 rounds then rest 5 minutes and reset weights

WOD 2

2 min EMOM of

3 Power Snatches 135/105/85/65…Pick one!

2 Overhead Squats

1 Squat Snatch

100m Run

9/12/2012 “HEAVY and HIGH”

BB  5×5 Hang Squat Clean  75/55/35 go up each round

X-GRIT WOD ”Heavy and High”

5-4-3-2-1

Squat Clean and Jerk 185/125

Muscle Ups

400m Run

HEAVY WOD

5-4-3-2-1

Squat Clean and Jerk  155/105

C2B Pullups

400m Run

Conditioning WOD

15-10-5

Clean and Jerk  135/95

Pullups

400m Run

This is SUPPOSED to be a HEAVY WOD

9/11/2012 “9/11 Tribute”

Remembering ALL who have sacrificed and given their all for the sake of others.  Take this Day to look inside you and ask yourself…”Am I making a difference, are the things I do in my life helping those around me?”

“A coward gets scared and quits. A hero gets scared, but still goes on.”

WOD  9/11 Tribute

Buy in 343m Row (Firefighters Lost)

5 rounds of

9 Medball Ground to Shoulder 50/30/20

11 Abmat situps

200m Run

Cash out 60 Kb Swings 53/35 (Police Officers Lost)

X-Grit

Charlie.11:33

Van……12:36

Cole…..13:08

Nat……13:08

Daniel..13:23

Dan…..13:35

Amber..13:56

DavidB.14:12

Celeste.14:23

White…14:47

Kent…..14:49

Mandy..15:04

Kristy…15:18

Hannah.15:23

Joe F….15:25

Alix……17:21

SteveS.17:43

JeffB….17:47

Jacob…18:54

Jeff……21:56

JeanM..17:02..30/20

Rx

Buddy..14:47..GRN

Mary…..14:47

Robin….14:50

SixOne..15:09

Lane…..15:44

KatieB..15:44

Bryan…16:03

KellyR..17:50

Jessica.17:51

Blake….17:57

Seth….15:25..30/26

9/10/2012 I Have Been Warning you…Curtis P’s

BB  5×3 Push Press @ 50% 1rm  or 95/65/50

Go up each round 10/5#

WOD  ”Just a little Curtis”

10-9-8-7-6-5-4-3-2-1

Curtis P X-Grit 95/65–Rx  75/55

Bar Over Burpees

20 Flutterkicks (2ct)…EACH ROUND

Cool Down…work up to a 1rep max Curtis P!!!

X-Grit………………1Rep Max

Todd……17:20…..225

Charlie…17:45…..185

Van……..18:10…..175

Daniel….21:02

Shawn…21:06

Weaver..21:30

Kelly O…22:19

Mike K…23:02

Nat……..24:16…..175

Kat……..25:01

Jacob….35:00

Rx

Cole……16:22

Troy……18:59

Celeste..19:19

Dan…….19:53

JoeF……20:02

Robin….21:02…..105

Tim…….21:20

Craig…..22:19

Kristy….22:46

Jason…..23:15

Kent…….23:20

SixOne..23:49…..95

Alix…….24:10…..85

Ewell…..24:15

KateB….25:14

Jessica..25:23

Kelly R..25:50

KerriA…25:53

Laura….27:04

Bryce….27:27

JeanM…28:00

Katie H..29:08

Blake…..29:32

Lane……29:36

Jeff B…..34:06

Scaled

Shannon..5-1/40..7:50

Nancy……5-1/35..8:15

Mandy….35….19:49

Joanna…35….20:39

Sophia….35….23:00

Hannah…35…23:03

Mary…….45…19:37

Bryan……55…18:05

Cliff………55…26:53

Seth……..65…20:00..10-9-8

Buddy…..75/Clean.21:20

Jeff………75/Clean.20:00

9/7/2012 “Let’s get RANDY”!

BB  Burgener Warmup

3 reps of each @ 45/35

WOD  ”Randy”

75 Snatch 75/55

X-Grit

Max unbroken Overhead Squats @ Bodyweight…Shoot for 15!

Todd……3:59…(After a 4:37)

Kat……..4:14

Mike K…4:26

White….4:44

Cole…….5:22

Van……..5:35

Nat……..5:37

Dan…….5:41

David B..5:51

Craig……6:07

Robin…..8:25

Jacob…..8:26

Jeff B…..9:14

Buddy….9:17

SixOne…11:04

Anne……11:21

Alix……..12:43

Joe B……13:00

Scaled

Wiliam..65…10:12

Cliff…….55…7:36

Mandy…45…6:56

Hannah.35…4:55

9/6/2012 Max Unbroken WallBalls?…then it’s WOD TIME!

Skill Max UNBROKEN Wall Balls 20/14  (If you are a BADASS just do “Karen” UNBROKEN)

Do as many unbroken, non stop, no drop Wall Balls.  You get 3 attempts if you get under 10 reps

WOD 15 min Amrap

10 Pushups

10 Abmat Medball Situps 30/20

200m Run with Medball