11/30/2011 “Jacobs Ladder”

“Jacobs Ladder”
5 Deadlifts
5 Hang Cleans
5 Front Squats
5 Push Press

Start with 20/15 DB and perform evolution. Then immediately move to next higher weights by 5lbs. WOD ends with 50# or 10 min time Cap. Score your last COMPLETED Weight.
Big Dogs go through 55#

………Rx……RX+
Mike K…2:57….3:49
Van……4:21….6:38
Todd…..4:44….5:55
Ben……5:15….7:03
Mike R…5:21….6:59
Blaine…5:50
David B..5:55….7:59
Charlie..6:00….8:41
Jeff…..7:28….9:58
Jacob….7:39…10:05
Shawn….7:50
Steve….9:00…14:20

10 Min Time Cap
45# Club

Bryan
Don J.

40# Club
Lane
Kat
Kelly

35# Club
Amie
Anne
Heather
Celeste
Staci

30# Club
Melodie
Cathy
Kim
Brad

25# Club
Rebecca
Barbara
Diana
Sophia
Hannah G
Kathryn

20# Club
Elise…..First WOD

11/29/2011 “MENTAL”

W/U 500m Row HARD

500m
Todd…..1:33.0
Mike R…1:36.1
Charlie..1:36.8
Van……1:39.4
Mike E…1:41.1
George V.1:43.7
Ben……1:44.0
Weaver…1:44.0
Jeff…..1:45.0
Bryan….1:48.8
Hannah R.1:49.3
Kat……1:49.7
Don J….1:51.3
Jeff…..1:54.0
Meg……1:55.1
Sophia…1:57.7
Kelly….2:01.1
Robin….2:02.0
Kayla….2:02.6
Rick…..2:02.8
Cathy….2:04.6
Laura G..2:17.2
Anne…..2:17.7
Gray…..2:09.0
Brooke…2:12.1
Bre……2:12.9
Hannah G.2:19.4
Amie…..2:25.0
Celeste..2:27.1
Cheryl…2:35.1
Laura E..2:37.0

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 (Hl)
25 Box Jumps 24/20

RX
Weaver…27:31
Charlie..23:37
Van……29:06
Ben……29:10
Amie…..29:38
Mike R…3 + 121
Todd…..3 + 95
Hannah R.3 + 82
Mike E…3
Bre……3 + 61

Scaled
Cathy….29:53
Brooke…3 + 122
Kelly….3 + 103
Kayla….3 + 105
Meg……3 + 92
Kat……3 + 62
Anne…..3 + 61
Cheryl…3 +115
Don J….3
Jeff…..2 + 91
Hannah G.2 + 115
Bryan….2 + 105
Robin….2 +100
Gray…..2 + 50
Sophia…2 + 51
George V.2
Rick…..3 + 15
Laura E..2

11/27/2011 “Team Terror”

5 Rounds as a Team of 2

100m Barbell carry 135/95
40 Partner Plank Claps
30 Abmat Medball Tosses
20 Knees To Elbow
10 Burpees
then a Cash Out of
2000m Row

Team……WOD…..2000m ROW
STUDS…..26:56….7:50.1
BaldHawks.28:25….7:51.1
Milfs…..28:58….8:50.6
Krancs….32:10….8:26.3
YogaPants.35:35….10:20.0
B2……..37:30….11:20.0…PUKIE!!!!!
Hot Moms..41:10….10:28.0

11/26/2011 “Row In…Balls Out”

Buy In 1000m ROW
then
4 Rounds of
200m Run
40 DU’s/120 Singles
30 Airsquats
20 Pushups (HL)
10 Toes To Bar
Cash Out
25 Wall Ball 20/14 10ft Target

RX…….1000m……WOD
Weaver….3:46.3….18:43
David B…3:54.5….26:46
Rebeccah..4:37.0….30:56….CrossFit Hyperformance

Singles
Blaine….3:46.7….22:55
Laura G…4:47.0….28:13
Kat…….3:55.7….29:16
Elizabeth.4:13.6….29:35
Cooper….4:01.8….29:56
Buddy…..4:01.8….30:55
Burton….3:42.3….31:42
Kayla…..4:17.1….32:43
Mike E….3:38.4….37:50
Laura E…5:43.9

11/25/2011 “Turkey Time Buffet”

20 Min Buffet (amrap)

200m Row
10 Gobbler Squats 53/35
10 Barbell Dough Rollers 135/95
10 Deadlifts 135/95

* Barbell Dough Rollers…Start with barbell touching ankles then with straight legs push/roll barbell out to a Chest touching pushups position. Then pull/roll the barbell back to ankle touch for 1 rep.

RX
Weaver…..7 + 210
Phillip….7 + 65
Todd…….6
Alex K…..5 + 221
Laura G….5 + 210
Brandon….5 + 207
Kathy……5 + 208
Anne…….5 + 175
Cathy……5 + 150
Kat……..5 + 95
Garrett….5 + 10
Bryan.95/35.6 + 125
Brett110/35.5 + 210
Ali..95/26.4 + 219

11/24/2011 “JAN”

10 Rounds for time of
5 Clean and Jerk 135/95
5 STRICT Pullups

RX
Mike K……. 12:24
Mike Ray….. 12:26
Alex Kranc… 14:23
Charlie…… 14:57
David B…… 17:38
Jacob…….. 18:32
Mike E……. 20:32
Brandon 115.. 23:19

95 + Band
George V….. 13:15
Buddy…….. 15:04
Big Kat…… 15:12
Garrett…… 15:20
Cooper……. 15:48
Lane……… 15:55
Lawrence….. 17:58
Paul……… 18:00

65 + Band
Robert L….. 11:32
Bryan M…… 12:32
Anne……… 13:09
Laura J… 14:32
Cathy…….. 14:58
Elizabeth…. 15:06 CrossFit Northeast Atlanta
Brooke……. 15:10
Kathy…….. 15:27
Stephanie…. 16:45
Kayla…….. 16:58
Melodie…… 17:18
Robin…….. 17:32
Diana…….. 19:40

SATURDAY was BIG

20 People came to the Saturday Class. NEW RECORD

As a Team of 2 with a Medball 20/14
3 Rounds for time
50 Plank Hold Partner Claps
40 Medball Airsquats
200m Medball Run
30 Mountain Climbers (2ct)
20 Abmat Medball Tosses
10 Burpees
200m Medball Run

11-14-11 RUN FALL PULL

TOES 2 BAR

SKILL

TIMED MILE
REST 3 MIN
MAX BURPEES IN 1 MIN

WOD
10 MIN AMRAP 4 DEADLIFT 225/155
8 TOES TO BAR

11-9-11 THRUSTA BUSTA

120 LB THRUSTERS

2 MIN EMOM

1 THRUSTER 95/65
5 BAR PUSHUPS – CHEST TO BAR
100M RUN
+ 1 THRUSTER EVERY MIN

BEN 11
STEVE 9+12
AMY 9
CHARLIE 12+13
SHAWN 11+17+75M
BURTON 7+5
KAT 10
KATHY 11+17+90M
ROBIN 10+1
WENDY 6+12
JENNIFER 8+14
DIANA 6+12
JACKIE 8
LANE 7
MATT 8
PAUL 8
KAYLA 8
BUDDY 6+12
HEATHER 6
TODD JR 10 RUNS
LAURA 8
CATHY 11+16+40M
HANNAH G 8+4
DEB 6
BRETT 7+3
JACOB 9
MEG 7+14+100M
MIKE R 14+19
COURTNEY 7+8
KATHRYN 10
BON 10+16
ROBERT 7+13+50M

11-7-11 4RFT HC right-left

4 RDS

30/20

10 HANG CLEAN PRESS RIGHT
5 BURPEES
10 HANG CLEAN PRESS LEFT
5 BURPEES
10 GOBLET SQUATS
400M RUN

BLAINE 11.35
BRANDON 15.49
KATHRYN 20.43
MIKE R 15.01
COURTNEY 19.07
HANNAH G 19.52
JACOB 20.41
ROBERT 16.22
TYLER 26.59
COLE 12.32
BEN 14.04
STEVE 14.53
BOBBY 17.42
KATIE 18.15
AMY 18.30
REB 23.03
BAR 23.42
BUTLER 16.40
BURTON 23.07
ROBIN 19.55
KATHY 17.55
ALYSSA 21.38
DAVID 21.03
JENNIFER 21.03
WENDY 20.26
KAYLE 21.10
KIM 27.15
HEATHER 27.17
LAURA 18.36
KAT 16.15
GEORGE 15.28
SKARP 17.55
CATHY 17.21
VAN 14.12
LANE 14.15
BUDDY 23.01