3/21/2012 DU/AB/Figure 8’s/Pullup

3 rounds
30 Du’s/90 Singles
20 Abmat Situps
10 Kb Figure 8 w/ Hold 53/35
9 Pullups (Rx+ 3 Muscle Ups)
Rx+
Charlie..9:12
Todd…..9:13

Rx
Van……6:21
Holly….6:43
Hannah R.6:56/7:52..Yes she did it Twice!!!
Celeste..6:58
Kelly….7:37
Kat……7:43
Kent…..7:57
Cathy….8:31
David B..8:58
Kayla….9:02
Larua G..9:35
Lane..bl.10:52
Buddy….11:48

53#/Singles

Jacob….7:28
Bryan….7:50
Buddy….8:21
Tygh…..9:03
Jeff B…10:09
Alicia…10:12
Don J….10:22
Jay……11:20
Craig….11:40
White….13:46

Singles/35
Kathy M…7:50
Robin…..8:10
Carol…..8:40
Kristi….8:44
Joe…….8:50
Anne……9:02
Jonathan..10:50
Sam…….10:55
Joe…….12:17

Singles/26
Gray vj…8:59
Amie……9:32
Meg…….9:32
Mary……9:40
Mandy…..9:47
Britni….9:50
Melissa…9:53
Debbie….9:55

Taylor….10:30
Adair…..10:40
Kathy S…10:59
Rick…..13:58

3/20/2012 Thrusters……then…20-15-10-5 Run/Swing

Strength

Thrusters 10x8x6x4x2

Guys 45/75/95/115/135

Girls  35/55/65/85/95

then

20-15-10-5

200m Run

Kb Swings  53/35

RX

Joshua……5:05

Brandon….5:14

Todd……….5:38

Van…………5:42

Tim…………5:46

Couch………5:48

David B…….5:49

Cathy……….5:53

Kelly………..5:53

Kayla……….6:02

Courtney…..6:11

Bryan………6:20

Kathy M……6:23

Amber………6:25

Kent………..6:33

Katie……….6:38

Robin………6:49

Lane……….6:50

Anne……….6:58

Steve S……6:59

Mary……….7:05

Celeste……7:05

Carol……….7:09

Jeff…………8:23/7:18…Redo for Pr!!!!

Buddy……..7:20

Taylor……..7:20

Mike E…….7:21

White……..7:50

Jessica……7:56

Melissa….9:21

Jeff J…….10:01

35#

Jimmy……6:30

Ewell……..6:47

Tyler……..6:57

Joe………..7:19

Blake…….7:24

Patrick…..7:38

Sam………7:50

Joe………..9:09

26#

Mandy…..6:36

Adair…….7:11

Laura E….2 rds

3/16/2012 15min DL/Dough Roller/Clean

15 Min Amrap

15 Deadlift  135/95/65

10 Dough Rollers 135/95/65

5 Power Cleans  135/95/65

Rx

Van…….7 +15

Kat……..6 +18

Craig…..5 +6

Joshua..5 +7

Kayla…..5 +18

Jacob….5

Jeff B….4 +21

Robin….3 +24

95#

Jimmy…4 +2

Blake…..5

Sam…….4

Katie.80.4 +15

Carol.83..4 +23

Kathy M.85.5

Kathy S.80..4 +23

65#

Sophia….4 +25

Mary.60..3 +5

Tara…….4 +29

Britni…..4 +18

Diana…..4 +15

Adair……4 +17

3/15/2012 5,4,3,2,1…TIME

5,4,3,2,1…TIME

500m Row
50 Airsquats
400m Run
40 Jumping Lunges
400m Run
30 Pushups (25# Plate under Toes, Hand Release)
400m Run
20 Pullups
1000m ROW
10 Burpees with Ring Touch

Rx
Blaine…..15:48
Cole…….16:34
Charlie….17:58
Mike S…..18:45
Holly……19:08
David……19:56
Kelly……20:07
Bryan……20:15
Kent…….20:23
Don……..20:35
Celeste….22:04
Kat……..22:40
Cathy……22:48
Craig……22:59
Alicia…..23:08
Steve S….23:22
Kayla……23:23
Anne…….23:27
Katie……24:19
Mike R…..24:24
Laura……25:04
Jacob……27:32
White……28:48

Scaled
Jimmy……20:16
Melissa….26:20
Mary Brooke.28:00
Taylor…..26:59
Carol……25:08
Kathy M….22:00
Lane…….25:55…..PUKIE!!!!
Jeff…….25:24
Tara…….27:14
Adair……25:27
Britni…..26:08
Sophia…..28:10
Diana……29:22
Ewell……20:41
Jessica….27:00
Meg……..28:30
Mary…….24:30

3/13/2012 “The Equalizer”

“The Equalizer”

RX…….MILE….WOD
Joshua…6:32….12:38
Todd…..7:34….14:05
Brant….7:34….14:22
Cole…..6:24….15:10
Blane….6:02….15:47
Phillip..7:15….17:28
Charlie..6:49….18:23
Kat……7:34….18:48…55/75/95/125#…BEAST!!!!
Kelly….8:01….19:29
Jacob….9:25….19:39
White….11:14…21:33
Mike S…7:28….22:21
Mike E…10:30…22:32
Jeff…..10:58…23:06
Caig…..8:11….23:21….BIG RX!!!!!!!!!!!
Buddy….10:26…25:37….BIG RX!!!!!!!!!!!
Kayla….8:45….26:54
Gray…..11:10…27:49

3/8/2012 OPEN WOD 12.3 18min Amrap

OPEN WOD 12.3
18min Amrap
15 Box Jumps 24″/20″
12 Push Press 115#/75#
9 Toes to Bar

RX

Mike K.10+9….369
Holly..8+19….307
Joshua.8+15….303
Cole…8…….288
Kat….7+28….280
Todd…7+18….270
Van….7+15….267
Blaine.6+24….240
Kelly..6…….216
Carole..5+29….209
Buddy..5+15….195
Tim….5+14….194
Ben….5+13….193
Cathy..5+6…..186
White..5…….180
Jacob..5…….180
Anne…3+26….134
Bryan..3+24….132

Scaled
Amie…5+27
Mike E.5+19
Reb….5+23
Don….4+4
Alicia.5+29
Jeff…6
Lane…5+27
Blake..4+8
Robin..5+32
KathyM.6+21
KathyS.5+30
Gray…5+27
Britni.5+15
Mary…5+23
Alex…5+8
Taylor..4+17
Sophia.4
Mandy..5+17
Ewell..5
SteveS.5+30
Craig..6+15
Tyler..4+26
Courtney4+34

3/7/2012 MANMAKERS and RUN

MANMAKERS and RUN

8-7-6-5-4-3-2-1
ManMakers 30/20
200m Run

8 MM-run
7 MM-run
6 MM-run…
..1 MM-run..TIME.

RX
Joshua……12:57
Mike K……13:08
Charlie…..14:13
Van………14:32
Holly…….15:40
Ben………16:23
Kat………16:33
Celeste…..17:24
Courtney….18:44
Butler……18:53
Don………19:30
Kayla…….19:45
Steve S…..19:48
Cathy…….19:49
Bryan…….19:50
Amie……..19:59
Robin…….20:56
Anne……..21:05
Laura G…..21:37
Jeff……..26:00
White…….26:12
Jacob..35…27:07
Gray……..28:13
Rick……..33:12…First RX!!!!!!!!

Scaled
Lane..25….21:55
Taylor.15…20:54
Alicia..15..18:58
Trevor..15..20:19
Blake…15..23:18
Joe…..20..23:50
Sam…..20..31:14
Adair…10..22:36
Jessica.20..23:16
Britni..10..20:54
Diana…10..22:20
Sophie..15..23:20
Brett…25..21:31
Meg…..15..21:21
Debbie..10..26:08
Mary….10..20:57

12/5/2012 25-20-15-10-5.ROW/LUNGE/BALL/SDHP/GOBLET/RUN

4 Rounds of
25 Cal Row
20 Walking lunges
15 Wall Ball 20/14 @ 10′
10 SDHP 70/53/35
5 Goblet Squats 70/53/35
200m Run

Rx
Joshua….18:03
Ben…….18:30
Charlie…18:50
Chucker…19:10
Van…….20:07
Kelly…..22:58
Shawn…..23:03
Butler….23:13
Mike S….24:27
Don…….24:27
Craig…..24:35
Brandon…24:41
Kayla…..25:30
Alicia….26:00
Holly…..26:18
Jay…….26:20
Kat…….26:46
Couch…..26:50
Kathy…..27:03
Cathy…..27:08
Bryan…..27:15
Carol…..28:44
Jeff……29:05
Buddy…..29:30
Robin…..31:00
Lane……31:07
Jacob…..31:11
Steven S..31:11
Anne……33:35
White…..24:45…3rds

Scaled
Amie……20:50
Reb…….24:00
Bar…….24:10
Taylor….23:30..3rds
Adair…..20:00..2rds
Joe.53….30:22
Mary..35..33:40
Britni….30:16
Tara……27:39
Jessica…29:24
Ewell…..23:10
Alex……31:34
Austin….22:50
Laura….29:10
Mandy…..34:00
Meg…….32:56
Tim.53….23:39
Celeste…27:51
Amber.8′..23:48
Sam…….2 rds
Courtney..30:16
Tyler…..32:05

12/3/2012 Open WOD 12.2 Snatch-a-Thon

Open WOD 12.2 Snatch-a-Thon

10 min Amrap Snatch Ladder
30 Snatch @ 75/45
30 Snatch @ 135/75
30 Snatch @ 165/100
AS many as Poss @ 210/120

RX
Ben…..65
Todd….63
Cole….60
Blaine..60
Joushua.60
Kat…..60
Kelly…60
Blaine..60
Kayla…56
Van…..51
charlie.49
Holly…48
Buddy…35
Anne….32
Steve M.30
Blaine..30
Cathy…30
Don…..30
Bryan…30

Scaled

Craig…74
Bryan…62
Jay…..75
Carol…68
Laura J.60
Alicia..60
Adair…62
Lane….65
Robin…61
Tara….70
Britni..72
Sophie..90
Diana…60
Reb…..60

3/2/2012 Tabata Squats and Side Taps

Tabata Squats and Sidetaps
20 secs of Airsquats
10 sec rest
20 sec Med Ball Sidetaps (2ct)
10 sec rest
repeat for 8 mins
Lowest score of each counts and then combines for Total Score.

Celeste…39
Shawn…..38
Brooke….37
Kelly…..36
Kat…….35
Van…….35
Charlie…35
Mike S….35
Mandy…..35
Kayla…..35
Cathy…..34
Ben…….34
Amie……33
Alicia….33
Steven S..33
Courtney..32
Robin…..31
Carol…..29
Buddy…..29
Meg…….29
Tyler…..29
Jacob…..29
Craig…..29
Barb……28
Lane……28
Sophie….28
Jeff……28
Lightning.27
Don…….28
Jessica…26
Brandon…26
Henry…..26..First WOD
Britni….25
Kristi….25
Taylor….25
Alex……23