6/24/2013 “Kelly O-Hill”

Kelly O’Rourke Hill’s Birthday WOD

20 min AMRAP

WOD I

3 Rounds

200 Run

10 Pullups

10 Wall Balls 20/14

WOD II

3 Rounds

5 Deadlifts 135/85 115/75 95/65

10 Push Press

15 Floor Wipers (1ct)

WOD III

Remainder of 20 min complete the LADDER:

1 Over Head Squat (same weight as WOD II)

10 Mountain Climbers(2ct on the Ground)

Add 1 OHS rep each round

Score is “Time” for WOD I and II combined and then TOTAL OHS!

Results        WOD 2     OHS/FS

Mike K RX    10:20       21

Hoop RX      20:00

Van RX        12:44       11

Shawn RX   13:52        1

Kat RX         16:30       9

Kelly OH RX 13:15       17

Couch RX     15:01      7

Seth 115     15:02      10

Jake 95       10:53       15

Brantley 95 13:25       15

Carole 75     17:32      7

Craig 115    16:15       2

Sarah 75     13:35       15

Charlie 115  9:56        24  

Robin 65      13:16      10

Hal 117        10:36      24

Caroline 55   11:17

Jessica 65     16:15      10

Jeff 135        18:02      1

Marcos          16:10      3

Scott 95       16:30       6

Ish 115        14:57      13

Sandy 65      19:55  

Bryce 65       14:16      15

Alexa 55       20:00      

Emory 55     16:40       6

K-Rev 65      18:30 

Anne 75       14:35

Joanna 65    18:43       6

Amber 75     14:20      15

Jason R 75    14:15      10

Mandy 65      17:56      3

Buddy 115     18:10      1

Sean 95         19:08      1

Don 95           20:00  

Shelby 65       18:25     3

Giery 135       17:22

Kristy 75        15:52     1

Hannah 65     16:24     6

Miranda L 75  19:00     1

Joe L 95          19:37

Chuck 115      19:04     1

Bryan 95         19:35

George 135     19:03

Taylor 65        18:29

Krista 55         17:35

Rachel 55        19:40

Miranda 65      18:17     1

Jacob 135        18:47

Nancy 55         15:59

Erin 85            12:17     5

Tripp 135         25:16

Tess 55            22:00

6/21/2013 Make-Up Friday or “DIANE”

WOD Options

Monday–Walking Lunge WOD

Tuesday– Shawn’s B-DAY

Wednesday-Cleans or “SHIP”

Thursday– DU/GHD/KB

Friday-IF YOU HAVE DONE ALL 4 already do…

DIANE

21-15-9

Deadlifts 225/135

HSPU

6/20/2013 “GO NON-STOP”

“FIGHT the WANT to STOP with the WILL to WIN”

GO NON-STOP

WOD

5 Rounds for time

25 Double Unders/ 75 Singles

25 Abmat Situps/ (X-Grit 10 GHD)

25 Bicycles (1 ct)

10 KB Side Lifts (each side)

200m Run

 

6/19/2013 Power Clean or HERO “Ship”

WOD Option I

10-1

Power Cleans 

Bar Pushups

Mountain Climbers (2ct)

WOD Option II

“Ship”

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

Fair winds and following seas on your journey, warrior!

9 Rounds

7 Squat Cleans 185/125

8 Burpee Box Jumps 36″/30″

 

 

6/18/2013 Shawn Haugen’s Brithday WOD

WOD “Haugen’s Birthday”

BUY IN-38 Cal Row

3 Rounds of

10 Burpee Pullups

Bear Crawl to Other Pull Up Rack

10 Toes To Bar

Bear Crawl Back

Cash Out 1 Mile Run

Post WOD

Max Unbroken Overhead Squats

2-3 Attempts 95/65

Results

Gritter      Time

Seth         21:24

Jacob        28:53

Hannah    29:06

Mike E      28:48

Luara E    30:14

Debbie      30:49

Megan      31:27

Brett        23:13

Shelby      28:00

Jane         25:35

Craig         23:38

Scott         18:59

Katie         23:02

Burton      25:34

Lane         21:17

Couch       21:39

Bryce        25:12

Kelly R      27:35

Sarah       20:05

Todd         19:32

Anne        25:05

Robin       28:32

Emory     27:20

Charlie     18:15

Mike K      20:15

Cole          16:51

Giery        21:17

George     22:47

Euell        21:40

Celeste     18:58

Brantley    28:00

Jimmie      29:30

Lil John     30:20

J. Pope      22:50

Tripp         33:00

Richard     33:00

Jessica      33:00

Sean        26:29

Kristy       23:53

Ava          29:25

Bryan       22:15

Miranda    28:08

Hal           17:30

Van V       20:32

Hoop        22:17

Ish          19:12

Shawn V  19:35

Joe V       23:55  

6/17/2013 MedBall Cleans…OHWL!

Pre-WOD Skill

Med Ball Cleans

WOD

Buy-in 1000m Row

4 Rounds of 

25 Overhead Walking Lunges 45/35/25

25 Floor Presses

200m Sprint

Cash Out 500m Row

POST WOD

100 Flutterkicks (2ct-Plate Pressed)

6/12/2013 Hannah Melton’s Birthday!!!!!

WOD  “100 Burpees”…Yep, SHE PICKED IT!

100 Burpees to plate touch 35/25

200m Run @ 1:00

400m Run @ 4:00

600m Run @ 8:00

15 min Time Cap

You will get a Finish Time or Number of Burpees Completed.

Post WOD Strength

5×5 Strict Press 95/65 and go UP!!!

Results

Gritter       Time/Burpees

Seth          14:11

Sean         14:06

Katie         14:37

Charlie       11:20

Sarah        12:20

Ish            12:18

Emory        14:50

Sean          13:33

Celeste       14:37

Rachel        13:40 

Jeff             12:43

Scott R       14:02

Mandy        14:37

Kelly O        13:49

Shelby        14:59

Fluff            13:41

Steve S       14:37

Joe F           12:23

Hal              8:00

Bryan          14:29

Hoop           14:46

Nicole          13:10

Laura E        52

Debbie         63

Hannah       78

Nicole          58

Haley           92

Jacob           78

Jane            50

Mandy         51

Butler          80

Carew         65

Steve          79

Bailey         50

Erin            89

Angela        59

Richard       73

Cliff             93

Joe L           84

Joanna        89

Couch         92

Euell           92

Steve          44

Rachel         93

Alexia          54

Brett           94

6/11/2013 DU/GHD/HSPU

WOD  5 rounds for time

50 Double Unders/100 Singles

10 GHD/25 Abmat Situps (straight leg)

5 HSPU/10 Pushups (HR)

CORE

30-20-10

Mountain Climbers (2ct)

Flutterkicks (2ct)

Results

Gritter         Time

Seth X         24:16

Gil X            24:05

Kristy X       12:07

Anne X        18:00

Clayton       16:27

Haley          10:57

Jane            13:21

Brad            13:32

Sean           15:54

Mandy         15:59

Giery           11:58

Kathy          11:55

Katie            8:41

J. Kent         11:44

Alexo           11:28

Bryce           11:07

Couch          16:08

Taylor          13:26

K-Rev          22:03

Meagan       17:58

Ali               12:55

Jackie          12:45

Shelby         13:24 

Erin             19:05

Marissa        18:58

Amy            19:28

Sarah          14:34

Emory         18:33

6/10/2013 “Don’t Drop the Baby”…Strength-DHP

WOD 1 “Dont’ Drop the BABY”

5 rounds for time of

10 KB Swings 53/35

10 Lunge steps (Out and Back) 53/35

10 Goblet Squats 53/35

If you DROP(or even set down) the BABY…run 200m.

Post WOD Strength

5 Evolutions of DHP…100%/60% Bodyweight and go Up!

“DHP”

3 Deadlifts

2 Hang Cleans

1 Push Jerk

2 Hang Cleans

3 Deadlifts…BAR CANNOT REST ON GROUND THROUGH ENTIRE EVOLUTION!

6/8/2013 “Mental”

WOD “Mental”

4 Rounds for time of

25 Goblet Squats 53/35

25 Pullups

25 KB Swings 53/35 (American)

25 Pushups (Hr)

25 Boxjumps 24/20