5/30/2012 Squat Clean Ladder then DL-BFBurpees

Squat Clean Ladder

Guys start at 95# and girls start at 65#

1 Squat Clean @ :00

add 10#/5# then 1 Squat Clean @ 1:00

continue up every minute until failure.

WOD

5 rounds for time of

5 Deadlift 250/175

10 Bar Facing Burpees

SqClean………RX-WOD

Joshua……235……3:58

Todd………245……4:16

Van………..205……4:50

Charlie……205……5:28

David B…..175……5:50

Kat…………135……6:33

Nat…………145……6:59

Kelly………..115…..7:46

Jacob……….185…..7:47

Couch……..195……8:58

Jeff B………185…….9:19

Kayla………130……9:21

SqClean……..Scaled 175 WOD

Joe F………145……4:37

Tygh……….155……4:57

Brad………..175…..6:33

Bryan……….145…..6:53

Craig……….165……8:09 @ 225#

Woody……..165…..8:35

Rick…………105……10:05 LEGIT!

SqClean……….Scaled 135 WOD

Jessica…….95…….4:50

Robin………105…..5:02

Alicia……….100……5:48

Celeste……100……6:18

Anne……….100……6:29

Trey B……..125……10:12….Second WOD

Troy………..125……11:30

SqClean……..Scaled.115 WOD

Katie……….80……..9:55

Melody…….90………7:32

Kristy………95………5:42

Ray…………95………5:15 @ 100#….First WOD

Meg…………75……..6:53 @80#

Bryce……….50……..2 rds @ 80#…..First WOD

Kelly R……..65………9:00 @ 80#

Mara………..65………4:11 @65#…..First WOD

Britni………..95………Had to leave for Baby Ryder!

5/29/2012 Push Press then Row WOD

Stength

30 Reps Push Press 95/65

Excellent Form

WOD

500m Row

50 Abmat Medball Situps 30/20

250m Row

25 Toes To Bar

100m Row

10 Burpees

5/28/2012 Memorial Day MURPH

Memorial Day MURPH

1 mile run

100 pullups

200 pushups

300 airsquats

1 mile run

RX+20# VEST

Joshua…….43:07

Charlie…….44:18

Van…………44:55

Cole………..47:50

Todd……….55:10

Brant………63:43

RX

Celeste…….45:02

Tim…………47:17

Jeff A………48:14

Kelly O…….48:40

Nat…………49:59

Katie B……50:30…Vested Runs!!!

Cathy……..51:17…Vested Runs!!!

Kent……….53:39

Steve S……60:04

Joe F……….62:43

Robin………62:57

Kat………….63:52

Buddy……..66:49

White………67:34

Scaled

Taylor…Green..53:17

Carole…Blue….58:59

Kathy M.Bluex2.46:32

Stephanie.Green.47:29

Nicole..1/2………42:26

William…800/BL+Gr..51:22

5/25/2012 Overhead Walking Lunges

10 Min Amrap of

Overhead Waliking Lunges 45/35 Plate

Start with 3 Burpees then walking lunges

then 3 Burpees every minute on the minute!

5/24/2012 “PUSH MOUNT BALL” Phillip’s Bday

PUSH MAN BALL

43 Pushups

800m Run

43 Mountain Climbers 2ct

800m Run

43 Wall Ball

5/22/2012 Brandon’s BDay

 Brandon’s BDay

3 Rounds of

5 Bear Complex repetitions 95/65

35 Abmat Situps

400m Run

Cash Out

35 Burpees

5/21/2012 Down Run Up

 Down Run Up

21-15-9 of

Kb Swings 53/35

Burpees

400m Run

9-15-21 of

Kb Swings

Box Jumps 24/20

5/19/2012 615am X-GRIT

615am X-GRIT Class

Warmup
21/15/9
200m Run
Bar FAcing Burpees
Ring Pushups

WOD
5 rds 2min EMOM
5 Deadlifts 225/155
4 Cleans 165/95
3 Frt Squat 165/95
2 Snatch 115/75
1 OHS 115/75

Endurance
50 Flutterkicks (2ct)
50 Mountain Climbers (2ct)
25 Kb Swings 53/35

Chucker
Joshua
Blaine
Todd
Kitty Kat

5/18/2012 1 Rep Max Overhead Squat

1 Rep Max Overhead Squat

1x1x1x1x1x1x1

Todd……225
Joshua….205
Blaine….185
Van…….185
Jeff B….135
Robin…..105
Kat…….105
Britni….105
Bryan…..105
Alicia….95
Carol…..85
Katie…..80
Charlotte.70
Laura…..70
Lightning.60

5/17/2012 BODYBLASTERS

BODYBLASTERS

20 Min AMRAP
30 Double Unders/ 90 Singles
200m Run
10 Bodyblasters

*Bodyblaster- Burpee to Pullup to Toes to Bar