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Friday Morn WOD 8/20/10

W/U 50 Jumprope, 20 airsquats, PVC, 30secs Overhead Sloshpipe

Skill Power Clean 5x5x5x5

WOD 4 rounds for time of
15 DB Push Press 50/25
15 Handlift Pushups
5 Pullups

Josh——Rx—–7:33
Shawn–120bar—8:30
Andrew—80bar–8:15
Brandon—45/35–11:10
Steve—–50/35–12:50
Tim——-45/35—13:08
Mike——25——6:00 3 rnds+
T——–20——-8:30 3 rnds+

Sweet morning…tons of sweat, I need a mop for the Box now! Everyone stayed as heavy as possible the whole time!

Thursday Morning WOD “TRANNY”

W/U 50 Jumprope, 25 Jumping Jacks, 20 Slow down-jump up air squats, Stretch

Skill Rope Climb Progression

WOD “TRANNY”

5 rounds for time of

10 Kettlebell Swings 50/25

15 V-situps

20 Airsquats

“Catch that Tranny” Sprint

6:15am Class

Shawn—Rx—–8:40

Brant—-Rx—–8:51

Wesley–Rx—–9:30

Jersey—Rx—–9:57

Steve—-Rx—–10:30

Conner–Rx—–12:04

Brandon-45#—9:57

Tim——-40#—11:04

Nicole—-10#—12:08

Mike——15#—6:53–3rounds

9:30am Class…Yea thats right people…the first 9:30am class!!!

Todd—-Rx—–7:40

Trey—-Rx——9:59

What a great morning, not only a full 6:15am class with a drop-in…Tim from Atlanta, but a 9:30am class with another drop-in…Trey from CrossFit “The Garage” in Atlanta. Thank guys and girls for helping me break in the “TRANNY”.

Spent the rest of the day painting the baseboards and pullup station “Cannonball” Black….It look sweet. Thanks Shawn for helping with that.

Tuesday Grit WOD 8/17/2010

W/U 100 Jumprope, 30 Abmat situps, 1min Plank hold, Stretch

Skill/Strength Deadlift 10,8,6,4,2 Start medium and add weight after each

Josh——-275

Andrew—170

Brandon–170

Steve—–155

Vicky——100

Travis—–100

WOD 5 rounds for time of

25 Jumping Pullups

10 1 Arm Snatches (each arm)

Andrew—–50/30—–10:59

Josh———50———11:07

Steve——-35———-11:38

Brandon—-35/30——12:11

Vicky——–20———-13:03

Travis——30/15——-14:40

Great Work!! Everyone pushed really hard. Josh, huge weight. Sterve, you rock. Travis, you pushed through the pain. Andrew, way to try and stick it our with 50’s as long as possible. Brandon, you are coming on strong. Vicky, steady work non stop!!

Monday Underconstruction BOX WOD 8/16/2010

Skill Hand stand Pushups

WOD 3 rounds for time
10 Box Jumps 24/20
15 Knees to Elbows
10 DB Thrusters 50/25
Dumpster Run

Wesley—–30lb—8:30

Andrew—–40lb–8:56

Brandon—-25lb–10:04

Josh———50lb–10:15

Vicky——–15lb—10:26

Sarah——-15lb—10:39

Shawn——50lb—10:46

Steve——-35lb—11:01—Sub 20 Abmat Situps for Run
Great jobs ladies and gentlemen. The Box is gonna Rock!

Saturday Morn WOD “GRACE” 8-14-2010

W/U Jumprope, PVC

3 rounds of 10 Air Squats, Situps, Pushups

Skill Sled Drags

WOD “GRACE”

30 Reps of Clean and Jerk

Shawn—-130#—4:32

Jersey—-80#—–2:35

Brandon–80#—–3:18

Steve—–30#db–2:04—round 2—2:11

Michelle—50#—–2:06

Nicole—–10#db–2:35

It was a good morning!!!! Thanks Michelle and Nicole for coming out for your first class, you girls did great! Michelle, will be having you teach some more Bar moves for sure! Steve….I love that you did her twice!!!

Friday WOD 8/13/2010

W/U Stretch, PVC, Walks!
Skill 2 minute Tabata Squats

WOD Stations…..1 minute on, 1 minute off..2 rounds of each
Jumprope
Abmat Situps
Knees to Elbows
Kb Swings 50/35/25
Dips

Tom King—50#—-542 reps visiting from CrossFit Bloomington Normal
Joshua—–50#—-530 reps
Shawn—–50#—-496 reps
Andrew—-50#—-435 reps
Brandon—-50#—-423 reps
Jersey—–50#—–398 reps
Vicky——25#—–362 reps
Travis—–35#—–350 reps
Tara——10#—–195 reps
Sara——-25#—-176 reps

What a morning. The sun was coming up, the Kingfish tournament boats were speeding offshore. We had Tom King visiting from CrossFit Bloomington Normal, what a great guy and hell of a crossfitter.
Ran the “Stations” this morning and it was sweet! Huge numbers for everyone. Travis brought his sister to the workout and dispite it being her first workout and in FLIP FLOPS, she put up very good numbers! Thanks all who helped with the new box. It is gonna be awesome!

Can you say BOX!!

It is ON now! The new BOX is in stage 1…clean and prep!

Wed Morn WOD 8/11/2010

W/U Stretch, PVC
Skill Overhead Squat 5x5x5x5
30#/50#/80#/80#

WOD “DECK OF CARDS”
Hearts—-Burpees
Spades—DB Push Press
Clubs—–Air Squats
Diamonds-DB Dead lift

Brandon—-25#DB
Jersey——30#DB
Shawn——35#DB
Todd——-45#DB(stupid choice)

Beautiful morning. Had a light shower to wet everything but clouds cleared for a nice sunrise. Shawn from Colorado joined us for his first class. He just moved here and used to workout at CrossFit Agoge! Super Strong guy! Jersey did great holding in his anger for me!!! Brandon, way to fight through and finish out. thanks everyone for playing.

Tuesday Morn WOD 8/10/10

W/U
Jog the Block, at every corner complete 30 Jumprope and 10 airsquats
Stretch, PVC Progression, Snatch movements
Skill
Pullups and Ring Dips
WOD 5 Rounds for Time
10 Kb Swings 50/25
10 Box Jumps 24″/20″
10 Pushups(hand lift)
250 yard run

Weaver–Rx+50/30″—14:14
Jarad—-Rx+50/30″—16:14
Wesley–Rx———–13:15
Brandon-Rx———–17:45
Rhett—-Rx———–15:51
Andrew–Rx———–18:03
Brian—-40/24″-20″—-17:45
Steve—IR-50/Stepup–17:06
Sara—–25/12″——–20:53
Vicky—-25/12″——–21:48

Had a great morning, plenty of pullup and ring dip work! Lots of energy on the WOD. Weaver Pr’d from last May with 50# up from 25# and 30″ box jumps up from 24″. Way to stay strong Jarad, big weight and TALL box! Wesley, Rhett, Brandon, and Andrew crushed the WOD Rx’d. Brian was smoking the box jumps with touch and goes and kept the intensity high!! Steve, despite being on the IR list pushed through the pain and threw the 50# along with stepups and the runs, hugh heart Steve. Vicky is back! Great job girl keeping that momemtum up. Sara you did great with the 25#! What a morning!

Monday Morn WOD 8/9/10

W/U 50 Jumpropes, Stretch, PVC, Snatch progression, Squats
3 rounds of
10 pullups
20 airsquats
30 abmat situps

Skill Snatch

WOD 3 rounds for time
10 Ground to Overhead 80/50/25
200 Yard shuttle run

Rhett——Rx—6:59
Brian——-50—5:06
Mike——-50—5:19
Courtney-20/12–4:51
Wesley—-80/60-4:36
Anne——30—-6:49

Nice work this morn. Courtney, Brian, and Mike decided it would be fun to run to the workout from a mile and a half away!!!
Mike, great first workout, hope you decide to keep coming.
Rhett, way to push through Rx!!!
Wesley…super speed, we got to get you your own bar for sure!!
Anne, you are amazing!! And I am not just saying that because you birthed my children!!!