Helen
OPT CF Games Champ in 2007 crushes Helen
3 rounds
Run 400 meters
21 KB Swings 53/35
12 Pull-ups
RX
MIKE K 8.41
STEVE 8.50
WESLEY 9.44
WEAVER 9.57
VAN 11.39
DAVID 11.53
HANNAH 12.05
SHAWN 12.12
CONNOR 13.03
BRETT ALLEN 13.06
SCALED
JAMEY 10.00 35/2 BLUE
SHANNON 10.57 GREEN+RED
STEPHANIE 11.14 BLUE
CELESTE 11.21 RED
GEORGE 11.21 GREEN
CATHY 11.28 RED
NICK 11.40
ZANE 12.00
KATIE B 13.07
STEPHEN 13.34 GREEN
BAR 14.10
ANNE 14.17 BLUE
KAT 14.29 35/GREEN+RED
REB 14.30
RYAN C 15.20 JUMPING
SAM 15.25 35/BLUE
JEFF 15.30 GREEN
BRETT 15.35 JUMPING
JILL 15.40 35/BLUE+RED+GREEN
LANE 16.33 JUMPING
BUDDY 16.37 BLUE+RED
DEBBIE 17.28 JUMPING
RICK 20.15 JUMPING
WOD
1 REP MAX STRICT PRESS
1 REP MAX BACK SQUAT
1 REP MAX DEADLIFT
GRITTER / PRESS
BLAINE / 125
MIKE E / 105
LAURA E / 45
BARB / 55
REB / 45
NICK / —
BRANDON / 125
KATIE B / 55
–
–
–
JEFF / 165
DAVID / 155
CHARLIE / 155
SHAWN / 115
CHRIS / 145
KAT / 55
ABIGAIL / 70
–
ANNE / 70
MALLORY / 75
ZANE / 75
CATHY / 45
STEPHEN / 145
WEAVER / 145
MELODY / 65
–
SAM / 125
BACK SQUAT
345
325
75
105
75
175
175
115
205
225
235
305
285
285
225
275
105
125
–
165
165
145
125
275
345
—
—
—
DEADLIFT
295
385
145
145
125
265
295
145
255
315
385
390
390
365
265
335
165
135
–
195
235
205
165
335
315
—
—
—
TOTAL
665
815
265
305
245
440
595
315
545
655
745
860
830
805
605
755
325
330
–
430
475
425
335
755
805
—
—
—
SOME PEOPLE CAN DO HANDSTANDS WITHOUT PUTTING HOLES IN THE WALLS…AHEM…CHARLIE/BUDD
SKILL
1 MIN MAX WEIGHTED JUMPING SQUATS
WOD
20 MIN AMRAP
5 KICK UPS
10 WALL BALLS 20/14
15 KB SWINGS 53/35
20 ABMATS
200M RUN
GRITTER
FAIN
WEAVER
KATIE B
VAN
REB
BAR
NEAL
JEFF
DAVID
CONNOR
KATHY
CHARLIE
CHRIS
ANNE
HANNAH
CATHY
BRACK
SHAWN
SAM
ZANE
CELESTE
BRE
BUDDY
WES
STEPHEN
LANE
CHARLIE P
MELODY
KAT
MATT
RICK
BRETT
DEB
BRETT ALLEN
MEG
BRANDON
JUMPING SQUATS
36
44
30
30
20
25
30
23
30
35
39
38
46
33
34
42
41
50
35
22
41
41
34
–
39
26
22
45
35
43
23
25
25
20
15
31
ROUNDS
6+150M
6
5+150M
5
4+4
4+4
6+5
3+1
5
5
5+23
5+50
6+5
4+22
5+32
5+9
4+32
5
3+15
4+45
5+23
5+13
3+10
6 GHD SITUPS
4+21
2 PUKIE
2
4+50
4+26
5+48
3
4 PUKIE
2+50
5
2+50
5+30
“Curtis’ Turkish Toes”
5 rounds of
400m run
10 Curtis P’s 75/50 (without the Press)
10 Turkish Getups 35kb/26kb
10 Toes to Bar (toes must touch)
WOD
20-15-10
Sumo Deadlift High Pull (SDHP) 75/50
Push Press 75/50
Bar Over Burpees
Gritter/Weight
STEVE RX
COLE RX
WESLEY RX
KATIE RX
TODD RX
JEFF RX
JILL RX
JUSTIN 50
JOSH RX
CHRIS RX
SAM RX
BRACK RX
PAUL 50
CATHY RX
GINN RX
BUDDY RX
STEVEN RX
RICK 50
LANE 50
KAT RX
MANDY 35/30
HANNAH RX
ANNE RX
CELESTE RX
BRE RX
ALIX RX
SHELBY RX
GEORGE RX
BRANDON RX
KATIE W 30
DEB 30
COURTNEY 30
BRETT 50
Time
9.27
7.10
6.20
10.42
6.09
14.05
13.02
16.40 20-15
5.36
7.06
13.31
6.43
19.06
10.21
7.01
9.17
8.53
12.45
DNF–FIRST DAY
9.13
10.07
7.26
10.40
7.38
8.57
11.20
10.25
7.24
10.08
10.43
12.18
10.31
12.21
30 MIN AMRAP
5 PULLUPS
10 BOX JUMPS (NEW GAMES STANDARD)
15 PUSHUPS
20 AIRSQUATS
200M RUN W/ TIRE JUMP
GRITTER
BLAINE
MIKE E
LAURA E
BARBARA
REBECCA
MIKE K
COLE
KATIE
WES
KATHY
NEAL
–
RACHEL
DAVID
JEFF
CAROLINE
–
HANNAH
STEPHANIE
–
SHAWN
VAN
CATHY
CELESTE
BRE
ANNE
STEVEN
SAM
KAT
BRETT
DEB
BRETT JR
MEGAN
CHARLIE
–
–
SHANNON
ROUNDS
11+10
7+50
5
5+50
7+15
10+30
10+5
8+22
9+13 WALLBALL GHD
8+150M
10+8
10
8+50
8
6
5
6+27
6+175M
8+25
6+40
6+30
8+30
7+5
8+30
8+100M
6+25M
6+15
6
6
5+15
5+5
7+15
3+35 PUKIE
9+15
10+75M
10
9+150M
“Death by Front Squats”
with 135/95
Preform 1 Front Squat to start, then every minute add 1 more rep. Once you cannot perform the required Front Squats in that allotted minute, Run 800m. Only full rounds count.
GRITTER
VAN
–
NEAL
MIKE E
ZANE
LAURA E
REB
BAR
STEPH
KATHY
WES
DAVID
JEFF
CHRIS
RACHEL
–
CHARLIE
ALI
PAUL
SHAWN
–
KAT
STEVEN
BUDDY
CHARLIE P
CATHY
ALIX
COURTNEY
KATIE W
ROBERT
SAM
–
WEIGHT
115
RX
RX
RX
75
25
30
30
60
60
115 (CLEAN)
RX
RX
RX
RX
RX
RX
50
95
115
RX
60
115
95
75
75
60
45
50
65
115
75
ROUNDS
11
12
8
11
7
12
12
11
13
12
12
10
8
9
9
9
11
13
7
10
8
8
10
7
8
9
9
9
13
9
9
8
Skill
Overhead Squats
WOD
Hearts = Burpees
Diamonds = Tuck Jumps
Clubs = DB Deadlifts 30/20
Spades = DB Push Press 30/20
Ace = 15
10 – King = 10
Joker = 400m Run
Since we don’t have one of these…
We have to do this…
Core Work
BUY IN: 200m forwards/200m backwards
2 Rounds
50 Flutterkicks (2 count)
40 Abmats
30 Squat Thrusts
20 V (Pike) Situps
10 Toes to Bar
Cash Out 20 Wall Balls 14#/20#…if you have to wait for a ball…wait in bottom squat
TIMES
COLE 13:06
CHARLIE 14:15
STEVE 14:51
BRANDON 15:22
MIKE E 19:03
STEPH 19:22
KATHY 16:50
KATIE 17:27
LINDA 18:38
BAR 15:35
REB 15:30
LAURA 18:40
SHAWN 19:05
MELISSA 19:48
NEAL 12:45
CHRIS 15:00
CONNOR 15:56
DAVID 15:55
JEFF 26:39
KAT 21:30
JILL 19:52
SAM 25:53
As a team of 2:
200m run
100 Box Jumps
100 Kb Swings
100 Abmat Situps
100 Jumping Lunges
The team member runs the 200m while the other starts the movements. when the member gets back from running they take over where their team member is, and then they run. Chipper style. If there is an odd number of clients the trainer has to do it!
