11/06/12 1 Bar…Many Sit Ups

WOD  15 Min Amrap

5 Deadlifts  155/115…135/95…115/85…

3 Hang Cleans

1 Push Jerk

25 Abmat Situps

X-GRIT…GET HEAVY!

185#

Todd…….9+9(am)…11+12(pm)

Cole……..10+9

RX 155/110

Charlie…..10+18

Couch……10+14

Kat……….10+9

Daniel……9+8

Jeff B…….6+26

135/95

Kelly O……10+27

Buddy…….9+19

Shawn……9+18

Jacob…….8

Kent……..7+25

Craig…….6+28

115/85

JeanMarie.10+29

Lane……..10+17

Kathy M….10+9

Robin……..10+1

Carole…….9+32

Bryan…….9+16

Blake…….8+19

Melody…..8+5

Joe F……..8+3

Anne……..7+28

Scaled

Richard..95…5+5

Alix…75…9+8

Laura.75..7+29

Taylor.75..8+7

Nicole.75..8+22

Mary…65…10+17

Sarah..65…9

HannahG.65.8+20

Miranda.65…6+14

KatieB..65…7+25

Nancy…50…6+15

POST WOD WOD

3 rounds of

10 Overhead Squats 135#

50 Double Unders

Todd…..6:00

Couch…9:53

11/7/12 Double Under Sprint

WOD

Buy-In  500m ROW

4 rounds of

50 Du’s/150 Singles

200m RUN

Cash Out 500m ROW

CORE

10 KB Windmills (each side) 53/35/26

11/5/12 “Mental”

WOD “MENTAL”

4 Rounds for time with a 30 min time cap
25 Goblet Squats 53/35
25 Pullups
25 Kb Swings 53/35
25 Pushups (HR)
25 Box Jumps 24/20

11/2/12 “1 Minute to Win It”

WOD    “1 MINUTE TO WIN IT”

Each Athlete will have 1 minute to do as many reps of each exercise (IN THE ORDER LISTED BELOW) as possible, followed immediately by 1 minute to REST and set up for the next exercise.

1 minute of MAX REP DEADLIFTS: RX (275/195) Scaled I (225/155) II (185/135) III (135/95)Full hip extension at top of lift bumpers must touch floor at bottom of every rep.  NO BOUNCING!

1 minute of MAX REP AIR SQUATS: (bottom must hit Medball target or below parallel for each squat and full hip extension at the top).

1 minute of MAX REP PUSH-UPS: Chest must touch the floor at the bottom, and arms must be fully extended at the top. If stomach touches floor before chest – NO REP. Snaking the body (losing the plank) will result in NO REP.

1 minute of MAX REP PULL-UPS

1 minute of MAX REP DOUBLE UNDERS.

1 minute of MAX REP BOX JUMPS (24in/20in). Full hip extension on top of Box.

11/1/12 Dough on the Floor, Wipe It Up

WOD 15 min Amrap

5 Dough Rollers  135/115/85/65

5 Floor Presses

5 Floor Wipers (2ct)

15 Bar Hops

Core

30 Stick Situps

10/31/12 It’s NASCAR…Turn Left!

WOD

1000m Row

10 Laps Nascar KB Carry 70/53/44

100 Du’s/300 Singles

500m Row

5 Laps

50 Du’s/150 Singles

BB  Pick a Barbell Movement and do 20 reps at 50% 1 rep Max

10/30/12 DT

BB  20 Push Jerk 95/65  Work on the “Jerk”..stay in the bottom for a second.

Strength WOD  “DT”

12 Deadlifts  155/110

9 Hang Cleans

6 Push Jerks

OR

Metcon WOD

5 rounds of

10 Deadlifts 135/95

25 Abmat Medball Tosses 20/14

CORE

4 Evolutions of Tabata Plank

RX

Todd……7:23…..2:39 PR

Mike K….9:31….2min Pr

White…..9:49

Cole…….12:32

10/29/12 5 Lunges Forward…5 Back…Marry Your Cousin?

BB  25 Backsquats 135/95/65  With a 2 sec pause on Med ball…NOT sitting on it…Just touching it!

WOD

5 Rounds of

10 Burpee to Plate touch

5 Walking Lunges Forward

10 Jumping Airsquats 

5 Walking Lunges Backwards

10 Pushups w/ Feet on Plate

20 Flutterkicks with Plate Pressed (2ct)

Core

25 Cousins  30/20/14 (All to the 8 foot target)

10/26/12 Kat’s Birthday WOD

Happy Birthday to Kat Adams.   This is ALL her Favorite Stuff!

WOD

BUY IN….

10 Evolutions of The Bear Complex 95/65

then

26 Kettlebell Swings  53/44 (yep, girls gotta go heavy)

26 SDHP 53/44

26 Walking Lunges 53/44

200m Run with Tire Flips IN/Out 2x 400#/400#

26 Medball Abmats 30/20

26 Wall Balls 30/20(yes that’s right)

Box Jumps 24/20

200m Run with Tire Flips In/Out 2x 400#/400#

26 Snatches 95/65

26 Pushups

26 Pistols

Cash Out

83 Double Unders/ 249 Singles

BOOM!!!!!!!!!!!!!!!!!!!!

RX

Mike K……19:48

Van……….20:32

Ali…………21:08…Classic City CrossFIt

Nikko…….21:33…Classic City CrossFit

Kat………..21:52

Holly……..22:26

Todd……..22:45

HannahR..25:01

Daniel……27:08

Craig……..32:37

Scaled

Clayton….37:00

Jacob…….35:34

Kathy…….33:51

Jason…….33:08

Blake…….29:03

Jeff B…….36:02

Sandy…….24:50

Royer…….24:01

DavidB…..28:24

Joanna…..26:56

Brandon…35:30…1st WOD

Richard….33:40

Sara………26:02…1st WOD

Carole……27:51

Taylor……37:21

White…….29:11

HannahG..27:22

Miranda….38:19

10/25/12 3,2,1…Can you pick up a TON?

WOD  “3,2,1…Can you pick up a TON”

How many TONS can you lift in 20 minutes!

Every min on the min for 20 min perform:

10 Double Unders/30 Singles

1 Squat Clean

Pick your weight…You get 1 Opportunity to complete the lift with ANY weight.

Your total goes up each round with a SUCCESSFUL lift.  You may increase weight each round, but must complete the Evolution in the required minute.

Examples: 

20 rds @ 225#=4500lbs…2 TONS

15 rds @ 147#=2205lbs…1 TON

10 rds @ 135# then 5 @ 155=2125lbs…Almost a TON

Todd………5210

Mike K……4325

Cole………4150

Van………4050

White…..3705

Jeff………3600

Daniel…..3385

Shawn…..3190

David…….3100

Giery…….3015

JoeF……..2870

Tim………2705

HannahR.2500

Kelly O….2465

Cliff……..2450

Bryan…..2430

Kat………2380

Jacob…..2300

Robin…..2255

Jason…..2165

Anne……1955

Carole….1930

Mike F….1785

Laura…..1665

CathyM…1650

K Rev…..1525

Richard..1520

Mary……1465

KatieB…..1460

Sarah……1430

HannahG.1390

Taylor…..1370

Bre………1230

Mara……1050

Nancy….775