5/29/2012 Push Press then Row WOD

Stength

30 Reps Push Press 95/65

Excellent Form

WOD

500m Row

50 Abmat Medball Situps 30/20

250m Row

25 Toes To Bar

100m Row

10 Burpees

5/28/2012 Memorial Day MURPH

Memorial Day MURPH

1 mile run

100 pullups

200 pushups

300 airsquats

1 mile run

RX+20# VEST

Joshua…….43:07

Charlie…….44:18

Van…………44:55

Cole………..47:50

Todd……….55:10

Brant………63:43

RX

Celeste…….45:02

Tim…………47:17

Jeff A………48:14

Kelly O…….48:40

Nat…………49:59

Katie B……50:30…Vested Runs!!!

Cathy……..51:17…Vested Runs!!!

Kent……….53:39

Steve S……60:04

Joe F……….62:43

Robin………62:57

Kat………….63:52

Buddy……..66:49

White………67:34

Scaled

Taylor…Green..53:17

Carole…Blue….58:59

Kathy M.Bluex2.46:32

Stephanie.Green.47:29

Nicole..1/2………42:26

William…800/BL+Gr..51:22

5/25/2012 Overhead Walking Lunges

10 Min Amrap of

Overhead Waliking Lunges 45/35 Plate

Start with 3 Burpees then walking lunges

then 3 Burpees every minute on the minute!

5/24/2012 “PUSH MOUNT BALL” Phillip’s Bday

PUSH MAN BALL

43 Pushups

800m Run

43 Mountain Climbers 2ct

800m Run

43 Wall Ball

5/22/2012 Brandon’s BDay

 Brandon’s BDay

3 Rounds of

5 Bear Complex repetitions 95/65

35 Abmat Situps

400m Run

Cash Out

35 Burpees

5/21/2012 Down Run Up

 Down Run Up

21-15-9 of

Kb Swings 53/35

Burpees

400m Run

9-15-21 of

Kb Swings

Box Jumps 24/20

5/19/2012 615am X-GRIT

615am X-GRIT Class

Warmup
21/15/9
200m Run
Bar FAcing Burpees
Ring Pushups

WOD
5 rds 2min EMOM
5 Deadlifts 225/155
4 Cleans 165/95
3 Frt Squat 165/95
2 Snatch 115/75
1 OHS 115/75

Endurance
50 Flutterkicks (2ct)
50 Mountain Climbers (2ct)
25 Kb Swings 53/35

Chucker
Joshua
Blaine
Todd
Kitty Kat

5/18/2012 1 Rep Max Overhead Squat

1 Rep Max Overhead Squat

1x1x1x1x1x1x1

Todd……225
Joshua….205
Blaine….185
Van…….185
Jeff B….135
Robin…..105
Kat…….105
Britni….105
Bryan…..105
Alicia….95
Carol…..85
Katie…..80
Charlotte.70
Laura…..70
Lightning.60

5/17/2012 BODYBLASTERS

BODYBLASTERS

20 Min AMRAP
30 Double Unders/ 90 Singles
200m Run
10 Bodyblasters

*Bodyblaster- Burpee to Pullup to Toes to Bar

5/15/2012 “DT”

“DT”

5 Rounds of
12 Deadlift 155/110
9 Hang Cleans
6 Push Jerks

Rx

Todd…….10:04
Mike K…..12:21
Joshua…..12:27
Couch……15:56
Kat……..17:09
White……18:52

Scaled..135
Butler…..12:08
Jacob……18:35

Scaled..115
Marc…….12:01
Buddy……12:35
Jeff B…..12:57
Tim……..14:21
Brandon….15:20
Joe F……16:37
Calvin…..17:31
Woody……3 rds..IR Finger

Scaled…95
Nat……..6:19…TOO LIGHT SANDBAGGER
George…..7:01…TOO LIGHT SANDBAGGER!
Tygh…….10:26..Borderline Too Light
Steve S….11:52
Blake……12:47
Bryan……13:34
Ewell……15:00

Scaled…85
Kayla……11:50
Holly……16:05
Carol……16:40
Cathy..75..12:44
Robin..70..14:25

Scaled…65
Alicia…..8:50…TOO LIGHT
Brett A….10:40
Jessica….10:44
Melody…..11:17
Amber……11:18
Alix…….11:50
Laura……12:34
Kristy…..12:38
Taylor…..16:13

Scaled….55

Diana…..11:14
Anne..50..7:15…IR
Stephanie.11:03
Debbie….12:36
Mandy…..13:24
Kelly R…8:07..30#..First WOD
Bill……3 rds.30#..69 years old!!!