11-16-2010 “LUCY”

LUCY
5 rounds of
5 Pullups
10 Burpees
400m run

Steve 11:18
Wesley 12:25
Todd 13:00
Crystal 13:24 Blue
David 14:32
Jeff 18:57 Green
Jarad 18:58
Vicky 21:21 Blue
Jersey 21:36

11-15-2010 “100 Thrusters of Death”

WOD “100 Thrusters of Death”

Arrange pairs of 20lb, 25lb, and 30lb Dumbells in a circle. Eveyone takes a position on a set weight and at “3, 2, 1, Go!” begins their 100 Thrusters. At every 30 sec interval yell shift and everyone drops their DBs and rotates right.

Scale DB Weights per clients skill.

Sarge Rx 5:25
Josh Rx 5:55
Vicki 10,15,20 7:30

11-12-2010 “FRAN’s UGLY SISTER”

WOD “FRAN’s UGLY SISTER”

21-15-9 of
Thrusters 95
Burpee Pullups

Josh Rx 8:10
Blake Rx 15:55
Mike E. 65 12:46
Vicky 40 14:35
Wesley Rx 8:42
MJ 30 11:12
Fain 45 8:43

11-11-2010 “Dead Over Lunges” then “Hand Jump Run”

Wod 5 rounds of

3 Deadlifts @ 75% of max
6 Up and Overs 25# plate (from chest to full press, above head, behind neck and return)
10 1 arm OH Walking Lunges 40/20 DB

Steve 225/40 5:25
Mike E 225/40 5:55
Wilks 155/40 5:45
Vicki 135/15 6:57
Donna 95/15 5:49
Josh 275/40 5:06
Todd 305/40 3:58

6:30pm second WOD

5 rounds of
5 Handstand Pushups
10 Box Jumps 24″
200 m run

Wilks 6:56
Todd 7:30

Wilks and I ran 2 wods today…felt pretty good!

11-10-2010 “Marine Corp Birthday”

Marine Core PFT WOd

235 Jumping Jacks
235 “Gun Overhead” Step ups
100 yard Buddy Carry
Max Pullups
Max Pushups–1 min
Max situps—-2 min
1 mile run

11-9-2010 “10 min Amrap”

10 min Amrap

3 Deadlift 95/45
3 Hang Power Clean
3 Front Squat
3 Pullups

Josh Rx+ 135# 10 +3
Steve Rx 13 +4
Mike E Rx 8
Michelle J Rx 10 +6

11-8-2010 “SDHP/PUSHPRESS”

21,18,15,12,9,6,3
SDHP 75/45
PushPress 75/45

Sarge Rx 5:38 Pr by 3 min
Todd Rx 6:00 Pr by 1:14
Mike K Rx 9:13 1st CrossFit WOD
Steve Rx 10:45 Pr by 2 min
David B Rx 14:15
Vicki Rx 14:19
Jersey Rx 15:23
Blake Rx 15:25
Jeff Rx 19:10
Linda (30) 10:00

11-6-2010 5K

5K

11-4-2010

3 rounds of
10 OHS 95/65
15 GHD or 30 Abmat

Todd Rx 4:15
Steve Rx 4:15
Sarge Ab 4:40

5 Rounds of

10 Deadlift 135/50
10 GHD or 20 Abmat

Wilks Rx 9:10
David Rx 9:12
Donna Ab 10:25 (10sits)
MB Ab 12:36 (10sits)
Alyssa AbRx 14:00
Linda AbRx 16:53
Yolanda AbRx 12:12
Jeff 4rds/decline 18:53

11-3-2010 “Pull-Jump-Run”

Pull-Jump-Run

4 rounds of

10 Pullups
100 Jumprope
400 m run

Sarge 10:40
Josh 11:28
Wesley 11:48
Wilks 13:08
Steve 16:33
Anne Blue 18:25
Vicki Blue 21:45
Donna Green 15:30
Alyssa Green 18:23
Michelle Jones 17:03 Jumping Pullups