12/16/2011 “Get in Line”

“Get in Line”

20 Minutes to Work
20 Cal Row
Walking Lunges to the Door
20 Hang Power Cleans 95/65
Then Get In Line for the next Rower…Repeat

12/15/2011 “Charlie’s B-Day WOD”

“Charlie’s B-Day WOD”

33 Abmat Situps
33 Box Jumps 24/20
3 Handstand Kickups
33 KB Swings 53/35
33 Deadlifts 135/95
3 Handstand Kickups
33 Flutterkicks 4ct
33 DB Push Press 50/35
3 Rope Ascents

RX
Todd……8:46
Charlie…8:55….Not this Time BIRTHDAY BOY!!!

Shawn…..12:07
Steve…..12:46
Kat…….13:54
Patti…..14:13
Don J…..18:01
Jacob…..20:35

Scaled

Kayla…..10:10
Cathy…..11:38…ROPE CLIMBS
Kelly…..11:55
Brett A…12:40
Wesley….13:10
Jeff……13:25
Laura E…14:00
Mike E….14:02
Lane……14:28
Kathryn…14:58
Gray……16:20
Buddy…..15:25
Robin…..15:06…ROPE CLIMBS
Diana…..15:55

Kathy…..14:45
Anne……13:16
Laura …13:54

Brett…..13:45

Debbie….17:00

12/13/2011 “In RUN…Out ROW”

“In RUN…Out ROW”

BUY IN…400m RUN

CASH OUT…20 Calorie ROW

RX
Mike K……11:10
Blaine……11:20
Charlie…..11:58
Van………12:22
Weaver……12:34
Cole……..12:37
Todd……..12:47
Ginn……..12:52
Kat………13:11
Mike R……13:36
Ben………13:48
Kayla…….13:54
Bre………13:57
Kelly…….14:00
Phillip…..14:22
Blake…….14:35
David B…..14:37
Kent……..14:50
Bryan…….15:08
Brooke……15:23
Hannah R….16:26
Robin…….16:46
Courtney….16:48
Brett A…..17:04
Cathy…….17:09
Katie…….17:22
Amie……..17:32
Hannah G….17:35
Tygh……..17:44
Lane……..17:47
Kathryn…..18:03
Patti…….18:23
Barbara…..18:54
Alicia……19:20
Don J…….19:20
Jeff……..19:29
Jay H…….19:35
Rebecca…..19:43
Brett…….20:55
Jacob…….21:26
Sophia……21:45
Kim………22:23
Rick……..22:24
Jessica…..22:28
Nicole……23:18
Debbie……28:07

12/14/2011 “BackSquats…Death By Pullups…MILE”

“BackSquats…Death By Pullups…MILE”

Strentgh WORK…3 Attempts for Max Reps of BackSquats 135/95
RX…….Total Reps for 3 Attempts
Weaver….150
Ben…….145
Van…….140
Amie……136
Blaine….131
Mike E….121
Cole……105
Cathy…..100
Todd…….90
Patti……85
Mike R…..76
Kelly……75
Mike K…..73
David B….65
Don J……52
Anne…….51
Kat……..50
Laura ….50
Jacob……46
Jay H……45
Giery……42
Jeff B…..38
Robin……34
Buddy……30

“Death by Pull Ups”…Start with 1 pullup and add 1 pullup at each minute. When you can no longer complete the needed number of pull ups in the required minute your 1 Mile run time starts at the end of that minute. Your score is the Pullup Rounds you COMPLETED!

Rounds of Death…..Mile Time
RX
Weaver…..21…….8:37
Mike R…..18…….7:27
Blaine…..18…….8:27
Cole…….17…….8:14
Todd…….15…….9:09
Ben……..14…….7:55
Van……..14…….8:45
Patti……14…….11:24
David B….12…….7:52
Don J……12…….8:35
Mike E…..10…….10:10
Cathy……10…….10:24
Jacob……10…….10:25
Anne…….10…….10:15
Bryan…….9…….8:33
Kat………8…….8:10
Steve S…..7…….10:23

12/12/11 21-18-15-12-9-6-3 SDHP/PP

21-18-15-12-9-6-3
Sumo Deadlift High Pull 75/55
Push Press 75/55

RX
Mike K……3:59
Todd……..6:14
Kat………6:28
Ben………6:51
Patti…….6:57
Mike R……7:51
Van………7:52
Cole……..8:07
Charlie…..8:14
David…….8:51
Shawn…….9:08
Kayla…….9:19
Celeste…..9:51
Amie……..9:53
Cathy……10:00
Steve……10:45
Mike E…..11:22
Jeff B…..11:52
Alicia…..11:54
Anne…….12:02
Kelly……12:22
Buddy……12:39
Kent…….12:44
Alyssa…..12:59
Craig……13:22
Bre……..14:11
Gray…….16:00

Scaled

Tyler…55#…9:58
Jay H…55#..11:12
Bryan…55#..13:02
Nicole..50#..13:35
Katie…50#..16:30
Diana…45#..12:49
Laura .45#..13:31
Steve S.45#..19:54
Brooke..30#…7:12
Courtney.30#..8:08
Kathryn.30#…8:44
Barbara.30#…8:47
Heather.30#..10:02
Rebecca.30#..10:19
Kim…..30#..12:00
Staci…30#..12:10

12/9/2011 “KAREN”

“KAREN”
150 Wallball for Time 20/14

YES…The Dreaded KAREN…Get your Ball!

RX

Kat……6:43
Melody…7:40
Cole…..8:10
Van……8:14
Shawn….8:14
Kathy….8:30
Charlie..8:41
Robin….8:47
Alicia…9:47
Blaine…9:57
Katie….11:36
Craig….12:02
Mike E…12:11
Mark…..17:15____First WOD!!!!!!!!!!!AWESOME

Scaled
20/150/Depth
Jacob…..12:25
Buddy…..14:55

14/150/Depth
Rebecca…10:20
Diana…..11:48
Jay…….12:15
Wendy…..12:20
Barbara…12:24

10#
Elise….10:38
Laura E..10:00___100 Reps

12/8/2011 “Man Makers”

Man Makers

4 rounds for time of
5 Man Makers 25/20
10 Knees to Elbows
50 Jumprope (singles)
200m Run

12/7/2011 “Speedy”

“Speedy”

200m Run
20 Pullups
400m Run
40 Airsquats
600m Run
60 Medball Sidetaps 20/14
400m Run
40 Abmat V-Situps
200m Run
20 Calorie ROW

Rx
Blaine…..11:36
Steve……12:09
Mike K…..12:15
Shawn……12:18
Mike R…..12:44
Ben……..12:49
Kent…….13:11
George…..13:12
Phillip….13:20
Blake……13:58
Brant……14:18
Mike E…..15:31
Hannah R…15:46
Bryan……16:11
Patti……16:29
Amie…….16:40
Celeste….16:48
Jacob……17:31
Anne…….18:26
Nicole…..19:59

Scaled
Kelly……15:02
Elise……15:13
Brooke…..15:25
Kayla……15:30
Alicia…..16:11
Cathy……16:20
Robin……16:48
Melody…..16:51
Shasta…..17:08
Lane…….17:14
Katie……17:23
Laura G….17:43
Tyler……18:08
Robert…..18:36
Jeff J…..19:44
J. Hyde….20:24
Jeff…….21:42
Steve……22:20..Not Mansfield
Sam……..22:40
Rick…….23:39

12/5/2011 “VICTORY” …..SEALFIT

“VICTORY” from SEALFIT

10 rounds for time of
1 Evolution Bear Complex 95/65 (7 reps of Clean, Front Squat, Push Press, Back Squat)
5 Burpees
100 Step Ups 24″/20″

Reduce Step Ups by 10 Reps for each Round.
Round 1….1 Bear, 5 Burpees, 100 Step Ups
Round 2….1 Bear, 5 Burpees, 90 Step Ups
and so on till
Round 10…1 Bear, 5 Burpees, 10 Step Ups..TIME!

RX
Todd……39:52
Weaver….43:25
Van…….51:38

30 Minute Amrap of “Victory”
RX

Todd….7 + 2/7 Bear
Mike R..6 + 6/7 Bear
Weaver..6 + 5/7 Bear
Ben…..5 + 22
Mike K..5 + 18
Van…..5 + 11
Patti…5 + 1
Shawn…5 + 6/7 Bear
Cole….5 + 5/7 Bear
Amie….5 + 3/7 Bear
GeorgeV.5 + 3/7 Bear
Jacob…4 + 66
Blaine..4 + 51
Bre…..4 + 53
Kat…..4 + 41
Steve…4 + 33_____PUKIE!!!
Anne….3 + 74
Robin…3 + 72
Mike E..3 + 66
Alicia..3 + 53
DavidB..3 + 39
Alyssa..3 + 4/7 Bear
Jeff B..2 +18

Scaled
75#
Kent…..4 + 11
Craig….4 + 5/7 Bear
Gray…..3 + 22
Jeff J…3 + 2/7 Bear
Buddy….3 + 1 Bear
Brett….3
Joe……3

65#
Bryan….4 + 2
J. Hyde..3______2 PUKIES!!!!!!

50#
Katie….5 + 1
Kathy….5 + 2/7
Sophia…4 + 72
BrettA…4 + 2/7
Courtney.3 + 42
Kathryn..3 + 1
Debbie…3 + 3/7
Bali…..2

Diana….3

12/2/2011 “THRUSTER UP!”

“THRUSTER UP!”
1x1x1x1x1x1x1

Todd…..225
Ben……205
Mike K…195
Cole…..185
Van……175
David B..175
Jeff…..175
Wesley…165
Mike E…165
Blaine…155
Charlie..155
Brad…..115
Lane…..115
Kat……105
Amie…..105
Robin…..95
Alyssa….90
Kathy…..90
Katie…..80
Elise…..60
Rebecca…60
Barbara…60
Laure E…60