2/1/2012 “Annie Kicked A Bear” then “Death By Pullups”

“Annie Kicked A Bear”

50-40-30-20-10
Abmat Situps
15m Bear Crawl
10-8-6-4-2
Handstand Kickups
15m Sprint

*50 situps, 15m Bear Crawl, 10 Kickups, 15m Sprints, then 40 AB/Bear/8 Kickups/Sprint and so on!

RX
Ben………5:35
Kat………5:42
Van………5:44
Charlie…..5:45
Weaver……5:59
Kayla…….6:14
Kelly…….6:21
Steve…….6:29
Mike R……6:30
Blaine……6:32
Shawn…….6:36
Mike S……6:36
Kathy…….6:41
Holly…….6:43
Hannah……6:54
Kathy…….7:28
Robyn…….7:36
George……7:46
Brooke……7:51
Celeste…..7:53
Amie……..8:12
Bryan…….8:14
David…….8:31
Alicia……8:33
Anne……..8:46
Brett…….9:25
Meg………9:29
Katie…….9:38
Ginny…….9:39
Carole……9:46
Don J…….9:49
Chloe…….9:50
Staci…….10:32
Jeff J……11:08
Jacob…….12:00
SteveS……12:46
Brande……13:04…First WOD
Scaled..Wall Planks
Lane……..9:20
Abbey…….9:20
Reb………9:38
Bar………9:42
Jessica…..9:47
Diana…….10:41
Jeff B……14:10
Debbie..WC..15:00
Lee…..WC..13:56…First WOD

WOD 2…DEATH BY PULLUPS
1 pullup in first min, 2 pullups in second min, and so on until you cannot finish the required pullups of that minute. Score is the round you COMPLETED!
RX

Weaver……21 rounds
Holly…….18
Charlie…..16
Mike R……16
Shawn…….15
Van………15
Todd……..13 then 7
Hannah R….13
Ben………13
Don J…….12
Kelly…….11
Cathy…….11
Celeste…..11
Anne……..10
David…….10
Bryan…….10
Kat………9
SSteven S…8
Alicia.rd…11

1/31/2012 “Do All these Lunges make my Butt Look Big?”

“Do All these Lunges make my Butt Look Big?”

10 Rounds of
10 Airsquats
15m Walking Lunges
10 BoxJumps 24″/20″
15m Walking Lunges

*Every 2 mins STOP and do 5 Burpees!

RX
Blaine….12:46
Todd……12:53
Cole……12:56
Van…….13:29
Steve…..14:30
Mike R….14:34
Charlie…15:45
Ben…….15:53
Celeste…15:59
Holly…..16:20
Kayla…..16:24
Brooke….16:31
Kent……16:47
Shawn…..17:04
Mike K….17:20
Katie…..17:27
Cathy…..17:33
Alicia….17:40
Kelly…..17:59
Kat…….18:54
Kip…….19:09
Craig…..19:20
Mike S….19:34
Jay…….19:41
David…..20:12
Anne……21:09
Bryan…..21:27
Stephen…21:31
Robyn…..21:40
Kathy…..21:59
Laura …22:33
Brett…..22:38
Jacob…..22:42
Sophia….22:45
George….23:20
Carole….23:46
Jessica…24:34
Nicole….24:49
John……24:50
Don J…..25:06
Buddy…..25:15
Shasta….25:40
Courtney..25:54
Meg…….27:24
Chloe…..31:30

Scaled..Stepups
Amie……17:49
Mike E….19:25
Reb…….20:48
Barbara…21:10
Gray……22:38
Jeff……25:50
Abbey…..30:00
Debbie….30:00

1/30/2012 “Stay on the Bar”

“Stay on the Bar”

5 Rounds of
10 Dough Rollers 115/83
8 deadlift
6 Cleans
4 Front Squats
* If you let go of the bar, 5 Burpees.

RX
Mike K….7:00
Cole……7:14
Ben…….7:24
Van…….7:26
Todd……7:36
Charlie…8:44
Holly…..10:44
Blaine….11:05
Kat…….11:09
Steve…..11:27
Kayla…..12:17
Don J…..12:30
Kelly…..12:37
David…..12:44
Couch…..13:25
Cathy…..14:41
Jeff B….15:51
Jacob…..16:31

Scaled 83
StevenS.95.12:32
Stephen.103.11:48
Craig…..9:12
Jay…95..10:05
Bryan…..10:10
Ryan..75..12:23

Scaled…63
Brooke…..8:06
Laura ….8:36
Robyn…..10:25
Anne……10:27
Shasta….10:44
Diana…..11:00
Heather…11:59
Jessica…12:09
Stephanie.12:17
Staci…..12:38
Courtney..12:43
Meg…….12:49
Carole….13:55
Kathy…..14:53
Chloe..50.11:56
Abbey..50.11:36
Britni.53.9:30…3rds
Jennifer..2 rds
Jeff..95..4 rds

1/26/2012 “Pick Your Ass UP…100 Times”

“Pick Your Ass UP…100 Times”
10 Rounds for time of
10 Deadlifts @ Bodyweight
200m Run

Scaled is 75% or 50% BW

RX

Van……170…14:34
Charlie..175…14:56
Shawn….175…14:58
Todd…..195…14:59
Brooke…113…15:39
Mike R…195…15:45
Holly….105…16:23
Bryan….145…16:35
Cathy….128…17:18
Kip……135…17:25
Jacob….205…19:05
Don J….185…20:11
Kent…..170…21:03
Anne…..128…21:21
Celeste..128…21:22
Kat……145.5.21:23
Mike E…215…22:33..RX+
Mike S…185…22:43
Ben……210…23:21

Scaled…75%
Elise….80….15:06
Courtney.103…16:50
Craig….155…17:03
Alicia…113…17:18
John…..205…17:25
Amie…..105…17:55
Kayla….128…17:56
Robin….100…18:38
Lane…..140…19:27
Stephen..205…19:37
Kelly….123…19:53
Buddy….175…25:48
Jeff J…145…27:43

Scaled…50%
Sophie…80….18:47
Carol….80….20:09
Jessica..105…21:56

1/25/2011 “Don’t Drop the BABY” then “ANNIE”

“Don’t Drop the BABY”

5 Rounds for time of
10 KB Swings 53/35
10 KB Lunges
10 KB Goblet Squats

Once the WOD begins you CANNOT set the KB down or you must do 5 Burpees and Run 200m.
There is no resting KB on body parts EITHER!

REST EXACTLY 5 mins then

“ANNIE”

50-40-30-20-10
Double Unders
Abmat Situps

Single Jumprope is 3x the reps.

GRIT…….RX-BABY…..RX-ANNIE……..TOTAL

Charlie……4:51……..8:00……….12:51
Holly……..5:29……..6:20……….11:49
Cole………6:34……..7:27……….14:01
Todd………6:51……..7:10……….14:01
Weaver…….6:58……..8:44……….15:42
Mike R…….7:12……..10:02………17:14

GRIT…….RX-BABY…..ANNIE………..TOTAL
Ben……….4:51……..7:11……….12:02
Kayla……..5:24……..9:03……….19:27
Van……….5:43
Melody…….5:47……..8:33……….19:20
Cathy……..5:54……..8:12……….13:06
Brooke…….5:59
Amie………6:02……..7:45……….13:47
Elise……..6:05……..9:30……….15:35
George…….6:30……..7:35……….14:05
Kelly……..6:56……..9:25……….17:21
Celeste……7:09……..8:32……….15:41
Kat……….7:10……..8:10……….15:20
Robin……..7:20……..8:53……….16:13
Mike S…….7:29……..10:08………17:37
Jacob……..7:40……..14:53………22:37
Carol……..7:44……..11:12………23:56
Jimmy……..7:56
Kent………8:09……..10:53………19:02
Nicole…….8:35……..10:39………19:14
Don……….8:54……..12:10………21:04
Mike E…….9:10……..10:37………19:47
Staci……..9:49
Blaine…….9:56……..7:50……….17:46
Lightning….9:56……..13:24………28:20
Courtney…..10:17…….10:05………20:22
Kip……….11:00
Heather……11:40
Steven S…..12:24…….18:23………30:47

GRIT………BABY……..ANNIE………TOTAL
Joe……35..6:35……..14:40………21:15
Diana….26..6:46……..12:30………19:16
Wendee…26..7:10……..12:10………19:20
Jessica..26..7:12……..10:56………18:08
Ginny….26..7:31……..11:02………18:33
Kathy….25..7:31……..13:15………20:46
Kristy…26..8:33
Laura E..26..8:52
Debbie…26..8:55……..16:29………25:24

1/24/2012 “Jackie…RUN…Jackie”

“Jackie…RUN…Jackie”

Because sometimes doing it once is NOT ENOUGH!!!

1000m ROW
50 Thrusters 45/35
30 Pullups
Run 1 Mile
30 Pullups
50 Thrusters
1000m ROW

Call out your time for “Jackie” after you finish your first set of Pullups. Then run 1 Mile and Do “Jackie” Upside Down!

RX……..Jackie……J-run-J
Weaver….7:04……..24:55
Blaine….7:24……..23:47
Cole……8:19……..27:04
Steve M…8:32……..26:32
Mike R….8:49……..27:25
Van…….8:53……..27:45
Mike S….9:11……..31:14
Bryan…..10:21…….30:58
Kelly…..10:36…….31:23
Don J…..10:47…….30:31
Celeste…11:16…….31:08
Jacob…..11:18…….37:30
Cathy…..11:27…….33:31
Kat…….12:12…….34:37
Nicole….12:35…….39:47

Scaled
Amie….Bl..8:52……..28:59
Elise…Gr..9:14……..29:30
Brooke..Bl..9:15……..27:39
Kayla…r…10:10…….32:35
Lane….Bl..10:11…….31:50
Reb…..Jp..10:20…….37:00
Shannon.Bl..10:26…….30:32
Melody..Bl..10:42…….32:20
Craig…Bl..10:51…….32:10
Laura .Bl..11:01…….36:13
Katie…rb..11:03…….31:29
Stephen.Bl..11:20…….33:10
Alicia..Bl..11:42…….34:36
Jay H…Gr..11:54…….35:35
Carol…Gr..12:46…….38:29
Brett..35#..12:00…….36:00
Kristy……15:12
Hannah G….14:58
Chloe…….22:00…1 mile Jackie
Abbey…….24:00…1 mile Jackie
Deb….30#..16:50…….38:00…No Last 1000m.

1/23/2012 Big Strength then 30-20-10

Big Strength then 30-20-10

Strength
21-15-9
Push Press 115/85/65
Ring Pushups
Time if you like…
then
30-20-10 for time
Airsquats
Bicycles (2ct)
Medball Sidetaps (2ct) 20/14
Burpees

Rx..Strength..Timed
Mike Ray…4:45
Todd…….6:06

WOD
Weaver…..6:14
Mike Ray…6:23
Cole…….6:28
Holly……7:00
Charlie….7:17
Van……..7:17
Kelly……7:31
Brooke…..7:34
Shawn……7:36
Steve M….7:39
Kat……..7:40
Kayla……7:44
Laura ….8:18
Kip……..8:28
Nicole…..8:28
Cathy……8:40
Melody…..8:49
Kent…….8:50
Jimmy……8:54
Buddy……8:54
Anne…….8:56
Lane…….9:02
Katie……9:08
Jay……..9:10
Courtney…9:10
Alicia…..9:16
Bryan……9:29
Jessica….9:36
Diana……9:40
Don……..9:43
Heather….9:44
Carole…..10:13
Staci……10:14
Sophie…..10:19
Mike E…..10:29
Gray…….10:39
Craig……11:06
K. Edwards.11:08
Chloe……12:00…First WOD
Abbey……12:00…First WOD
Reb……..11:33
Jacob……13:18
Meg……..13:55
Steven S…18:03

1/19/2012 HELEN

HELEN

3 Rounds for time of
400m Run
21 KB Swings 53/35
12 Pullups

RX
Cole……..8:29
Weaver……8:34
Charlie…..8:42
Todd……..8:54…PR
Van………8:59
Mike R……9:11
Shawn…….9:56
Holly…….9:58
Mike S……11:00….First WOD!!
Hannah R….11:43…PR
David…….11:43
Bryan…….12:00
Cathy…….12:12
ChrisToFer..12:27
Kat………12:42….First RX
Kelly…….12:42….First RX
Kip………12:58
Jacob…….13:32
Anne……..13:37…PR
Stephen…..14:50

Scaled

Elise…….9:03
Courtney….11:57
Kayla…….13:08
Kent……..13:10..Row
Melody……13:13
Robin…….13:18
Brooke……13:24
Alicia……13:27
Rick……..13:47
Ginny…….13:50
Lightning…14:03
Jeff……..14:30
Craig…….14:33
Barbara…..14:33
Carole……14:34
Buddy…….14:52
Jessica…..15:15
Kristi……15:57

1/17/2012 I like 50’s

I like 50’s

50 Mountain Climbers (2ct-Knee to Elbow touch)
50 Air Squats
400m Run
50 DB Floor Presses 30/20 (Like a bench press but from floor)
50 Overhead Walking Lunges 45/25 Bumper Plate
400m Run
50 Flutterkicks (2ct)
10 Wall Climbs (chest to floor, Chest to wall)
400m Run

RX
Blaine……11:08
Mike R……12:46
Charli……13:33
Cole……..13:41
SteveM……15:29….PUKIE!!
Amie……..15:41
Kelly…….15:42
Bre………15:45
Brant…….16:04
Kat………16:32
Alicia……16:46
Ginn……..16:56
Hannah R….17:22
Kip………17:29
Kayla…….17:36
Courtney….18:10
Craig…….18:20
Robin…….18:33
Nicole……18:58
Katie…….19:00
Cathy…….19:03
Anne……..19:23
ChrisToFer..19:24
Jimmy…….19:26
Bryan…….20:04
David…….20:11
Jacob…….20:24
LauraG……20:30
Mike E……20:42
Stephen…..20:57
Carole……21:17
Buddy…….22:00
Jeff……..24:20

Scaled
Jay………14:46
Elise…….17:44
Kent……..17:51…Row
Rebecca…..19:30
Barbara…..19:35
Ginny.depth.19:42
Lane……..20:00….PUKIE!!
Jessica…..20:57

1/16/2012 KB 300

KB 300 CHIPPER

25 Burpees
50 KB Goblet Squats 53/35
50 KB Sumo Deadlift Highpulls
50 Pushups
50 Abmat Situps
50 KB Swings
25 Burpees

RX+
Todd 70#…17:49

Rx
Weaver…….11:40
Charlie……12:54
Shawn……..14:11
Mike Ray…..14:38
Van……….15:03
Kayla……..15:56
Kat……….16:00
Cathy……..16:00
Kelly……..16:01
Kathy……..16:35
Cole………17:42
Katie……..18:31
Laura……..18:51
Robin……..19:02
Melody…….19:04
Anne………19:08
Rebecca……19:36
Alicia…….20:00
Garrett……20:13
StevenG……21:56
Staci……..22:06
ChrisToFer…22:10
Bryan……..24:21
Carole…….25:20
Meg……….26:00
Courtney…..26:01
Jeff………26:17
Jacob……..27:50

Scaled 35#
Kip……….16:21
Craig……..20:38
Jimmy……..25:45

26#
Austin…….17:53
Diana……..19:30
Barbara……20:12
Debbie…….28:20