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9-16-11 HURRICANE FRAN!!

FRAN BEFORE IT MADE LANDFALL ON ST SIMONS ON FRIDAY MORNING…

GRITTERS WENT OFF!!
SOME EVEN ELECTED TO SHOW THIS HURRICANE THAT IT WASN’T ENOUGH TO THROW THEM OFF THEIR GAME…THEY RAN A 20# VESTED MILE AFTER FRAN…

WOD
21-15-9
THRUSTERS 95/65
PULLUPS

*OPTIONAL VESTED MILE AFTER

TIMES
RX

GRITTER      FRAN        VESTED MILE      TOTAL
WEAVER      3.25 PR    +    7.55        =   11.20
MIKE K         4.29 PR    +    7.55        =   12.24
TODD           4.46 PR    +    9.36        =   14.22
COLE            5.58 PR
BLAINE         6.35 PR   +    6.32         =   13.07
STEVE           7.24 PR   +     7.15        =   14.39
VAN              7.30 PR
SHAWN        7.37 PR    +    7.59        =   15.36
CONNOR       9.20

SCALED

GRITTER          MOD           FRAN
JENNIFER        30/JUMP    4.31
ANNA              30/JUMP     6.10
REB                 30/JUMP     6.15
DIANA              30/JUMP    6.36
BAR                 30/JUMP      6.41
JOANNA           30/JUMP    7.05
HEATHER         30/JUMP     7.05
SHANNON        50/BAND    7.07
KATIE B            50/BAND    7.07
LANE                60/BAND    7.10
KATHY              45/BAND    7.52
KAT                  60/BAND     8.58
ROBIN              45/BAND     9.24
JEFF                 95/BAND     9.33

9-14-11 1ST CROSSFIT THROWDOWN WITH CF BRUNSWICK!! CINDY!!!

1ST CROSSFIT THROWDOWN WITH CF BRUNSWICK!! CINDY!!!

WOD

CINDY
20 MIN AMRAP
5 PULLUPS
10 PUSHUPS
15 AIRSQUATS

RESULTS

RX

WEAVER 23+10

COLE 22+5
MIKE K 21
STEVE 20+15
SHAWN 18
CHARLIE 18
MIKE E 16+5
BUTLER 15+13

STEPHEN 12+10

SCALED

SHANNON 21
CELESTE 19
REB 17+5
BAR 17
CATHY 16+1
KAT 15+15
KATIE 15+5
LINDA 15+5
SHASTA 14
BRETT ALLEN 13+5
JENNIFER 12+5
ALYSSA 12+4
PAUL 12
GEORGE 12
ROBIN 11+5
JILL 11
DON 11
BUDDY 11
DEB 10+5
JEFF 9+13
DIANA 8+6
LANE 7

9-13-11 BEAR COMPLEX

BEAR COMPLEX

7 REPS x 5 ROUNDS

DO NOT SET THE WEIGHT DOWN TILL YOU ARE DONE WITH THE ROUND

INCREASE WEIGHT EVERY ROUND

BEAR COMPLEX DEMO FROM BIG MIKE AT CF CENTRAL IN TX

9-12-11 Deck of Cards (Vested?!?)

Some people got the priveledge of making a normally hard Deck of Cards workout harder by doing the WOD wearing a 20 lb weight vest.

WOD
DIAMONDS – DB PUSH PRESS 30/20
HEARTS – PUSHUPS
CLUBS – KNEES TO ELBOWS
SPADES – ABMATS

JACK= 11
QUEEN=12
KING=13
ACE=200M RUN
JOKER=400M RUN

LAST CARD IS AN ACE…SPRINT 200M FOR TIME!! (SORRY TO THE 615AM AND 715AM CLASSES FOR BEING ABLE TO DO THIS)

RUN TIME
VESTED
BRACK 0.46
ZANE 0.48
CONNOR 0.55
CATHY 0.59
HANNAH 1.01
DAVID 1.13

UNVESTED (LUCKY)
CHARLIE 0.38
SHAWN 0.42
ALYSSA 0.54
JILL 0.57
ANNE 1.00
JENNIFER 1.10
JEFF 1.12
PAUL 1.25
BUDDY 1.28
JOANNA 1.33
CHARLIE P 1.55

9-8-11 OVERHEAD SQUAT OR RUN

DON’T LET THE BAR COME OUT OF OVERHEAD POISTION OR RUN

100 OVERHEAD SQUATS 95/45
OR
200M RUN

RX
HANNAH 7.48 2 RUNS
WEAVER 9.12 3 RUNS
BRACK 10.08 2 RUNS
TODD 13.41 4 RUNS
ANNE 15.30 5 RUNS
MIKE K 15.56 6 RUNS
KAT 16.02 4 RUNS
DAVID 21.08 10 RUNS
JEFF 21.17 6 RUNS
COLE 23.13 7 RUNS

SCALED
PHILLIP 65 12.57 4 RUNS
BAR 40 17.02 4 RUNS
REB 30 19.00 4 RUNS
CONNOR 65 15.21 6 RUNS
ROBIN 30 75 OHS 3 RUNS
SHASTA 30 6.25 1 RUN
KATHY 30 9.58 3 RUNS
SHAWN 95/65 20.28 10 RUNS
ALYSSA 30 13.54 4 RUNS
JENNIFER 30 17.22 4 RUNS
JOANNA 30 18.09 4 RUNS
HEATHER PVC 18.48 3 RUNS
DIANA PVC 17
BROOKE 30 6.21 1 RUN

9-8-11 QUADS ALL LOCKED UP

QUAD ANATOMY

WOD

25-15-5
DEADLIFT 185/100
BOX JUMPS 24/20
BURPEES

RX
WEAVER 5.42
COLE 5.45
MIKE K 6.05
GINN 6.18
CHARLIE 6.41
CHRIS 7.58
HANNAH 8.16
SHAWN 8.29
KAT 8.29
BRE 8.48
CELESTE 8.56
BRACK 9.07
STEPH 9.11
VAN 9.16
CATHY 9.20
MELODY 9.37
TYLER 10.01
BROOKE 10.54
BUDDY 12.38
JEFF 12.52
PAUL 16.13 PUKIE

SCALED
MIKE E STEPUPS 7.47
KATIE STEPUPS 11.44
JAMEY 100 8.49
ZANE 115 7.47
CHARLIE P 20″ 15.13
CATHY STEPUPS 8.00 2ND WOD

9-7-11 3 MINUTES TO WIN IT!

WOD

400M RUN
1 CLEAN 75% BODYWEIGHT
+1 CLEAN EACH ROUND

RX
TODD 145 12+10
GINN 135 12+9
MIKE K 130 11+7
SHAWN 125 10+10
STEVE 135 10+3
CHARLIE 150 7+7
BRACK 185 5+4

SCALED
REB 50/200 8+7
BAR 50/200 11
CRAIG 95/400 7+8
RICK 50/SITUPS 7
JEFF 155/200 6+5
JILL 95/200 7+8
PAM 75/200 6+8
KAT 80 MIXED 400/200 11+12
ROBIN 60/200 10
SHASTA 85/200 11
ALYSSA 80/200 8+5
ALIX 80/200 8+8
JEFF J 95/200 9+6
ANNE 80/200 8+9
MELODY 60/400 8
BROOKE 60/400 3 THEN 60/200 8
LANE 95/400 2 THEN 95/200 5+6
BUDDY 145/200 5+5
CHARLIE P 125/200 7+6
DEB 50/200 9+10
BRETT 5 SITUPS+/200 5+25
STEPH 80/400 7+5
CATHY 60/400 5+2
PAUL 155/400 3 THEN 145/200 2
BRETT ALLEN 80/60/400 5+5

9-5-11 HELFRAN

HELFRAN
21-15-9
Thruster 95/65
KB Swings 53/35
Pullups
400m Run

DIE

TIMES
RX
HOLLY 13.02 (SHE FINALLY WON ONE!)
MIKE K 13.54
TODD 13.56
CHRIS 15.15
STEVE 15.50
ANGELA 16.54
CHARLIE 19.25
VAN 20.06
MICHELLE 20.10
DAVID 20.26
SHAWN 20.31
JEFF 21.31 (W/ 8 MIN POTTY BREAK)

SCALED

BAR 30/26/5 16.30
BECCA 30/26/5 19.10
CATHY BLUE 18.59
ALYSSA 20.12
KAT BLUE 20.19
CELESTE BLUE 17.10
KATIE W 45 BLUE 12.38
COURTNEY 30 BLUE 12.42

 

9-6-11 “Why don’t Turkish people do something the hard way?”

“Why don’t Turkish people do something the hard way?” -Cole

Cole approved this message…

 WOD

20 MIN AMRAP
10 SDHP 35/26
6 TURKISH GET-UPS 35/26
10 PLYO PUSH-UPS (HANDLIFT W/ ONE HAND ON KB)

TIMES

RX
MIKE K 12+16
CHRIS 10+10
COLE 10+2
STEVE 9+11
CHARLIE 9+9
VAN 8+13
HANNAH 8+11
CONNOR 8+11
SHAWN 8+3
BUTLER 8
FAIN 7+25
PHILLIP 7+11
BRACK 6+18
HOLLY 6+10
BURTON 6+10
GEORGE 6

SCALED
NICK 1/2 11+12
BECCA 10 4+13
BARB 10 6+13
LINDA 15 5+10
CRAIG 20 6+21
RICK 10 4+10
KATIE 15 7+13
JAMEY 6+12
KAT 20 8+3
BRE 20 7+23
CATHY 20 7
MAL 20 7
ANNE 20 7+12
TYLER 30 6
CELESTE 20 7+13
JEFF 20 4+11
ALICIA 15 9+18
KELLY 15 9+16
SOPHIE 10 4+10

9-2-11 BRENTON

Brenton

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.


Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

TODD 7.05
SHAWN 7.26
NICK 8.00
DAVID 8.40
STEVE 8.41
HOLLY 9.02
MIKE K 9.30
KAT 11.19
CONNOR 11.35
ROBIN 12.10
SHASTA 12.21
SAM 12.31
REB 14.03
BAR 14.42
ANNA 19.53
JOANNA 18.02 (3 ROUNDS)
HEATHER 21.01 (3 ROUNDS)