1/10/2012 Clean,Pushup,Toes2Bar

Clean,Pushup,Toes2Bar

20 Min Amrap of
200m Run
5 Clean 135/95/60
10 Pushups
15 Toes To Bar

RX
Blaine…..8rds
Weaver…..7
Kat……..6 +209
Ben……..6 +203
David……6
George…..5 +200
Jacob……4 +215
Jeff…….4 +204
Buddy……4 +200

Scaled 95#
Kip……..7 +200
Jay……..6 +200
Bryan……5 +222
Craig……5 +210
Lane…….4 +205
Jeff J…..4
Ryan…….3 +221

60#
Kayla……6 +217
Elise……6 +215
Brooke…..6 +200
Melody…..6 +100
Robin……5 +221
Shasta…..5 +218
Celeste….5 +218
Katie……5 +215
Alicia…..5 +209
Amie…….5 +205
Kelly……5 +202
Anne…….5 +202
Nicole…..5 +200
Sophia…..5 +175
Laura……5 +150
Cathy……5
Kayla E….5
Jimmy……4 +210
Lightning..4 +208
Heather….3 +215

50#
Barbara….6 +200
Brigett….4 +202
Mandy……4 +200

1/9/2012 “It’s Monday Baby…do some Pullups!”

5 Rounds for time of
15 Kb Swings 53/35
15 Pullups
15 BoxJumps (Games Standards)
200m Run

1/08/2012 Sunday Funday

Buy in 500m Row
then
5 Rounds for time of
6 Deadlift 185/135
4 Squat Cleand 135/80
2 Squat Snatches 95/50
then
Cash out of 1000m Row

Todd….RX..19:09
Mike K..RX..20:00
Kent……..23:00 Row for Run
Anne….RX..27:53

1/6/2012 “ROW-RUN”

“ROW-RUN”
1000m Row
1000m Run

1/5/2012 “2 Min-its 2 Win-it”

“2 Min-its 2 Win-it”

RX
Cole………273
Hannah R…..269
Kat……….268
Shawn……..267
Todd………266
Mike R…….265
Van……….258
Phillip……253
Blaine…….248
Mike K…….238
Ryan………233
Kayla……..232
Bryan..35….230
Kelly……..227
Amie………224
Kent………213
Buddy……..211
Robin……..208
Celeste……205
George…….204
Cathy……..199
Bre……….198
Don……….195
Katie……..193
Jacob……..192
Courtney…..192
David B……191
Anne………190
Shasta…….188
Craig……..179
Rebecca……171
Jeff………170
Jessica……167
Mandy.26/10..161
Barbara……158

1/4/2012 “Burp in, Dead Pull, Burp out”

“Burp in, Dead Pull, Burp out”

15 Bar Facing Burpees
then
21-15-9 of
Deadlift 225/155
Pullups
then
15 Bar Facing Burpees

RX
Cole…….6:42
Todd…….6:57
George…..7:52
Shawn……8:07
Mike K…..8:36
Shawn……8:07
Roncus…..9:09
Mike R…..8:06
Van……..9:06
Blaine…..10:45
Brant……11:06
Kat……..11:23
Ben……..11:43
Cathy……14:25

155#/Pullups
Kent…….9:51
Don J……10:18
Bryan……12:28
Jason……13:25

100#/Pullups
Nicole…..11:12
Anne…….11:52
Celeste….12:12

225#/band
Jeff B…..12:08

155#/band
Buddy…G..8:20
Lane….G..13:12
Jay H…G..14:12
Tygh….G..15:16
Rick….J..12:48

100#/band
Kelly…R…8:57
LauraG..rb..9:17
Brooke..B…9:39
Courtney.G..9:56
Meg…..J…10:10
HannahG.B…11:11
Kayla.135/r.11:52
Alyssa..G…12:36
Ginny…G…12:36
Ryan….G…12:58
Sophia..B…13:00
Katie…R…13:55
Wendey..J…14:35
Diana…J…15:20

80#/band
Elise…G..9:11
Carole..G..11:45

01/03/2012 “Can you go Fast for 10”

“Can you go Fast for 10”

10 Min Amrap of
20 Pushups (HR)
20 Mountain Climbers (2ct Knee touches Elbows)
20 Jumping Lunges (Knee touches Ground)
20 Double Unders—80 Singles

RX-DU

Mike K……6 rds
Todd……..5 + 15
Charlie…..4 + 58
Kat………4 + 40
Hannah R….4 +26
Mike R……4 + 5
Van………4
Chris R…..3 + 73
Laura G…..3 + 71

Singles
Amie……..5 + 20
Bre………5 + 19
Ben………5 + 13
Blaine……5
George……5
Chucker…..4 + 80
Bryan…….4 + 49
Ryan S……4 + 40
Kelly…….4 + 26
Kayla…….4 + 16
Cathy…….4
Brooke……4
Alicia……3 + 100
Courtney….3 + 90
Heather…..3 + 43
Barbara…..3 + 40
Buddy…….3 + 30
Craig…….3 + 30
Jay H…….3 + 20
Staci…….3 + 20
Elise…….3 + 12
Mandy…….3
Rebecca…..3
Sophia……3
Jeff B……2 + 100
Rick……..2 + 76
Gray……..2 + 56
Carole……2 + 50
Steve S…..2 + 42
Ryan……..2 + 25

01/02/12 HAPPY NEW YEAR…IT’S MY BIRTHDAY!!!

TODD’s WOD…he’s 38!

3 Rounds for time of (30min Cap or FINISH)
38 Calorie Row
38 Abmat Medball Tosses
38 Burpee Box Jumps 24/20
38 Goblet Squats 70/53
…that’s a 2POOD!!

RX FINISHERS
Ben……..32:40
Todd…….33:33
Mike Ray…35:56
Van……..36:00
Shawn……37:12
Hannah R…38:13
Brant……39:35
Ryan S…..46:16
RX
George V…2 rds +38
David B….2
Chris R….2
Laura G….2
Kayla……2
Jeff B…..1 +76
Scaled
53#
Bryan……2 +22
Kat……..2
Jay H……2
Craig……2
Lane…….1 +114
Rick…….1 +86
Gray…….1 +32
35#
Amie…….36:12
Kelly……2 +76
Heather….2 +29
Celeste….2
Staci……2
Kayla E….2
Barbara….2
Alicia…..1 +139
26#15″
Courtney…1 +99
Wendy……2
Meg……..2
Diana……2 +25
NEWBIES……………2 rounds of 20’s
Tracy and Shannon!!

12/30/2011 “Marlin did it”

“Marlin did it”

40-30-20-10
Row for Calories
KB Swings 53/35
Box Jumps 24/20

Rx
Charlie…….15:24
Ben………..16:10
Blaine……..16:13
Ryan S……..18:18
Marlin……..18:33
Mike K……..19:10
Shawn………20:33
David B…….20:33
Bre………..21:04
Kat………..22:08
Kelly………22:16
Nicole……..22:46
Scaled
Jay….35…..20:49
Craig..35…..21:19
Bryan..35…..21:29
Amie……….24:20
Courtney……27:32

12/28/2011 10 ROUNDS!?!?

600 Medball Side Taps?

10 Rounds of
5 Burpees
10 Knees to Elbows
20 Db Push Press 30/20
30 MedBall Side Taps 20/14
30 Minute Time Cap…or Finish It!

RX
Todd…….22:39
Cole…….24:51
Kayla……26:22
Brooke…..31:18
Kat……..31:45
Kent…….32:37
Hank…….34:55
Buddy……35:04
Kara…….36:17
Anne…….38:46
Laura ….40:52
Nicole…..40:55
Bryan……42:44
Robin……8 rds
Jacob……7 rds
Steve S….6 rds
Connor…..4 rds
15# because no more 20#
Celeste….32:41
Kathy……33:15
Bre……..33:28
Ellen……38:24
10#
Amanda…..28:36
Stephanie..33:58
Katie……38:10