10/31/12 It’s NASCAR…Turn Left!

WOD

1000m Row

10 Laps Nascar KB Carry 70/53/44

100 Du’s/300 Singles

500m Row

5 Laps

50 Du’s/150 Singles

BB  Pick a Barbell Movement and do 20 reps at 50% 1 rep Max

10/30/12 DT

BB  20 Push Jerk 95/65  Work on the “Jerk”..stay in the bottom for a second.

Strength WOD  “DT”

12 Deadlifts  155/110

9 Hang Cleans

6 Push Jerks

OR

Metcon WOD

5 rounds of

10 Deadlifts 135/95

25 Abmat Medball Tosses 20/14

CORE

4 Evolutions of Tabata Plank

RX

Todd……7:23…..2:39 PR

Mike K….9:31….2min Pr

White…..9:49

Cole…….12:32

10/29/12 5 Lunges Forward…5 Back…Marry Your Cousin?

BB  25 Backsquats 135/95/65  With a 2 sec pause on Med ball…NOT sitting on it…Just touching it!

WOD

5 Rounds of

10 Burpee to Plate touch

5 Walking Lunges Forward

10 Jumping Airsquats 

5 Walking Lunges Backwards

10 Pushups w/ Feet on Plate

20 Flutterkicks with Plate Pressed (2ct)

Core

25 Cousins  30/20/14 (All to the 8 foot target)

10/26/12 Kat’s Birthday WOD

Happy Birthday to Kat Adams.   This is ALL her Favorite Stuff!

WOD

BUY IN….

10 Evolutions of The Bear Complex 95/65

then

26 Kettlebell Swings  53/44 (yep, girls gotta go heavy)

26 SDHP 53/44

26 Walking Lunges 53/44

200m Run with Tire Flips IN/Out 2x 400#/400#

26 Medball Abmats 30/20

26 Wall Balls 30/20(yes that’s right)

Box Jumps 24/20

200m Run with Tire Flips In/Out 2x 400#/400#

26 Snatches 95/65

26 Pushups

26 Pistols

Cash Out

83 Double Unders/ 249 Singles

BOOM!!!!!!!!!!!!!!!!!!!!

RX

Mike K……19:48

Van……….20:32

Ali…………21:08…Classic City CrossFIt

Nikko…….21:33…Classic City CrossFit

Kat………..21:52

Holly……..22:26

Todd……..22:45

HannahR..25:01

Daniel……27:08

Craig……..32:37

Scaled

Clayton….37:00

Jacob…….35:34

Kathy…….33:51

Jason…….33:08

Blake…….29:03

Jeff B…….36:02

Sandy…….24:50

Royer…….24:01

DavidB…..28:24

Joanna…..26:56

Brandon…35:30…1st WOD

Richard….33:40

Sara………26:02…1st WOD

Carole……27:51

Taylor……37:21

White…….29:11

HannahG..27:22

Miranda….38:19

10/25/12 3,2,1…Can you pick up a TON?

WOD  “3,2,1…Can you pick up a TON”

How many TONS can you lift in 20 minutes!

Every min on the min for 20 min perform:

10 Double Unders/30 Singles

1 Squat Clean

Pick your weight…You get 1 Opportunity to complete the lift with ANY weight.

Your total goes up each round with a SUCCESSFUL lift.  You may increase weight each round, but must complete the Evolution in the required minute.

Examples: 

20 rds @ 225#=4500lbs…2 TONS

15 rds @ 147#=2205lbs…1 TON

10 rds @ 135# then 5 @ 155=2125lbs…Almost a TON

Todd………5210

Mike K……4325

Cole………4150

Van………4050

White…..3705

Jeff………3600

Daniel…..3385

Shawn…..3190

David…….3100

Giery…….3015

JoeF……..2870

Tim………2705

HannahR.2500

Kelly O….2465

Cliff……..2450

Bryan…..2430

Kat………2380

Jacob…..2300

Robin…..2255

Jason…..2165

Anne……1955

Carole….1930

Mike F….1785

Laura…..1665

CathyM…1650

K Rev…..1525

Richard..1520

Mary……1465

KatieB…..1460

Sarah……1430

HannahG.1390

Taylor…..1370

Bre………1230

Mara……1050

Nancy….775

10/24/12 Dumbbell Snatch-Sprint

BB  25 Overhead Squats  95/65/45/35/15…Get some weight on!  FULL DEPTH!

WOD 

5 rounds for time:

10 Dumbell Snatch 50/35 (X-Grit 65/45)Alt arms each rep

200m Sprint

**5 Burpee Penalty AND No rep immediatley for allowing DB to fall to ground UNCONTROLLED**

X-GIT

Todd……7:27

Cole…….8:03

Kat……..9:04

Hannah R.9:38

George…9:44

Kelly O…10:38

RX

Shawn….7:31

Couch…..7:33

David……7:43

Kent…….8:13

Jacob……8:30

Jeff.B……8:59

Melody….9:22

Robin……9:23

Kristy…..10:02

Buddy…..10:04

Carole…..10:11

Seth……..10:47

Laura……11:23

Lane…….11:39

Scaled

Bryan.45..8:21

Cliff…45…9:50

Ewell.40…8:46

Mike..35…10:16…1st WOD!!

Katie..30…10:41

Bryce..30…9:31

Steppy.30…10:17

Royer..25…9:21

Sarah..25…8:39

Bre…..25…10:10

HannahG.25.8:43

Sandy…20…9:33

Mary…..20…8:46

Rachel..20..12:16

10/23/12 2000m Row

WOD

2000m Row for the Board

**Find that smooth repeatable stroke then leave it ALL out there in final 500-250m**

CORE

100 Abmats

Gritter

Cole…….7:04.7

Shawn…7:14.2

Van…….7:26.2

Couch….7:33.3

Buddy….7:38.6

Jason…..7:34.8

Joe F……7:34.9

Bryan…..7:48.5

Lane…….7:56.5

Jeff B…..7:58.7

SiXone…8:01.3

Chris……8:01.9

Seth…….8:03.4

Kent…….8:04.0

Cliff……..8:09.8

Jeff J……8:25.5

Celeste…8:36.1

Carol……1)8:59.9…2)8:37.3

Robin…..8:47.8

Richard..8:58.7…1st Row EVER!

Bryce…..9:07.8

K-Rev…..9:12.0

Laura…..9:23.3

Melody…9:25.6

HannahG.9:25.8

Katie……9:48.5

Nicole….10:05.5

Miranda.10:13.8

Shannon.10:21.0

Taylor….10:36.5

Nancy….10:49.4

Rachel…11:09.5

10/22/12 “The Equalizer”

WOD  “The Equalizer”

1 Mile Run

20 Ground to Overhead 95/65

15 GTO 115/80

10 GTO 135/95

5 GTO 155/110

**We have reach the new and Final girls weights.***

RX……….Mile…..Total WOD

Todd…..7:26…..12:41

White….9:18…..15:24

Nat…….6:53…..15:54

Cole……6:19…..15:59

Van…….7:05…..16:12

Shawn…7:18…..16:24

HannahR.8:25….16:29

Kat…….7:28……17:00

Couch….8:02…..17:11

David B..8:44…..17:36

George…8:21…..18:40

Giery……8:01…..18:51

Kelly O…7:57…..18:58

Jeff B…..10:15….20:36

Craig……8:42…..21:04

Buddy….9:40…..21:08

Jacob…..9:35…..22:59

Robin…..8:34…..23:30

Clayton..11:47….24:26

Carole….9:39…..24:47

Jason……8:57…..28:06

10/19/12 Team WOD on Friday?

WOD Team on Friday?

As a Team of 2-3 complete (with 2 Barbells)

100 Push Presses X-115/95/85/75/65

50 Burpees to High 5 for pass off.

400m Barbell Carry 

50 Toes to Bar

100 Deadlifts

***2 barbells can be in use but only 1 going at a time!***

CORE

…It’s Friday…Go Crazy!

10/18/12 Don’t Scare the Golfers!

WOD   5 Rounds of…Pick Your Poison Week!

5 Sumo Deadlift X-106/70/53/44/35

5 Goblet Squats…SAME

10 Air Squats

10 HR Pushups

200m Run with come-n-go Tire Flips…X-600/400/150

CORE

50 Bar Hang Knee Raises…30/20/14 Medball in your feet!