3/26/2012 NO-MO ROW

100 Calorie Row
100 Back Squats 95/65
50 Calorie Row
50 Weighted Stepups 53/35 KB 24/20 Box
25 Calorie Row
25 Burpees

RX
Van…….20:58
Ben…….21:20
Cathy…..21:39
Kelly…..22:42
Kent……22:44
Celeste…24:44
George….24:50
Brooke….25:03
Buddy…..25:31
Nat…….25:49
Courtney..26:15
Kayla…..26:26
Carol…..26:50
Holly…..26:56
Don J…..27:45
David B…28:18
Brandon…28:48
Whitwe….32:58
Mike E….34:30
Laura G…35:03
Jacob…..35:37

Scaled
Tara..55/26.28:03
Mary..35/26.29:11
Bryan..65…29:28
Mandy.35….24:16
Frank..as/su.26:39..First WOD!!
Jeff J.75…32:22
Joe F..45…31:58
Tim….75…26:47
Amie……..24:20
Allen…….21:43..First WOD!!
Taylor..35/26.27:23
Joe………23:41
Adair..50…25:19
Lane.75/35..27:03
Blake..65/35.32:37
Kathy S…..27:01

3/23/2012 Friday FRAN-DAY

FRAN-DAY

Open WOD 12.5 FRAN LADDER
7 Min Amrap
3 Thrusters 100/65
3 Chest to Bar Pullups
6 Thruster
6 CtB
9…

Joshua…106
Cole…..97
Todd…..91
Holly….90
Mike K…90
Blaine…86
Van……83
Chucker..75
Charlie..71
David B..60
Anne…..53
Kayla….53
Bryan….50
Kelly….49

Fran
21-15-9
Thrusters 95/65
Pullups
Rx

Mike E…..7:01
Kat……..9:02
Kathy M….9:12
Jacob……10:03
Craig……12:30
Katie……15:30
Alicia…..17:44…-9 Pullups…Live to Fight another Day!!

Scaled
Lightning..2bl..9:51
Carol….Bl…..10:46
Robin….Bl…..10:14
Lane…..lt bl..12:22
Jeff……Blk…11:11
Adair…50/G….10:59
Amie….45/Bl…7:08
Melissa.35/2Bl..8:35
Laura E.35/J….8:39
Marsha..35/Bl…8:51
Erin….35/G….9:08
Tara….35/G….9:10
Mary….35/B….9:24

3/22/2012 DEADPUSH

10 rounds
15 Deadlift 135/95
15 Pushups HR (25#Plate for Toes)

RX

Blaine……12:27
Kat………12:57
Kayla…….13:33
Todd……..13:53
Cathy…….14:35
David B…..15:00
Celeste…..15:20
Kent……..16:22
Don………17:05
Jessica…..17:16
Mike E……17:25
Buddy…….17:38
Alicia……17:41
John……..18:06
Robin…….18:10
Jacob…….20:11
Nat………20:58
Carol…….21:45
Mike S……22:14
Dwayne……22:33
Steve S…..23:13
Jonathon….23:54
Craig…….24:28
Jeff B……32:35

Scaled 95
Joe………18:36
Ginny…….23:29
Tyler…….29:45…BIG FIGHT!!!!!

Scaled 85/80
Kathy M..85..18:53
Courtney.85..20:14
Katie….80..20:58
Lightning.80.24:25
Barbara..80..20:29
Adair….80..20:30

Scaled 65/60
Mandy..65….16:33…BALLING!
Amie..60…..22:51
Laura E.60…5 rds
Marsha.65….20:13
Britni..65…20:16
Kathy.S..65..21:24
Kristi…65..19:58
Taylor…65..24:24

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