2/16/2012 FRAN

FRAN
21/15/9
Thrusters 95/65
Pullups

Rx

Todd……3:56
Charlie…4:50
Mike R….4:54…..First RX!!!
Blaine….5:03
Mike K….5:03
Holly…..5:20
Mike S….5:46
Kelly…..6:27
Shawn…..6:30
Chucker…6:35
Cathy…..7:21
Mike E….7:11
Kent……8:02
Celeste…8:16
Kayla…..8:33….First RX!!!
Kat…….9:22
Jacob.d…9:33
Anne……10:16…First RX!!!
Buddy…..13:30…First RX!!!

Scaled

Mandy..33/g..7:56
Chloe.50/G…8:00
Kathy..65/B..8:44
Bryan.65….9:48
Kip…75….10:55
Jeff.95/BLK.10:55
Ginny.45/G..9:30
Carole.65/B..11:36
Sam..pistol..8:10
Jessica..Jump.9:08

2/15/2012 7 rounds to Heaven

7 rounds to Heaven
7 rounds of
200m run
10 Abmat Situps
10 Overhead Lunges 45/25 Plate
10 Deadlifts 155/110

RX
Charlie….13:14……1:53 Pr
Van……..13:39
Mike R…..14:17
Brooke…..14:56
Cathy……15:46……:40 Pr
Kelly……16:04
John…….16:16
Celeste….16:30……2:57 Pr
Kat……..16:58……2:00 Pr
Mike E…..17:29
Robin……17:52……7:30 Pr
Kent…….18:33
Laura J….19:24
Bryan……20:29
Carole……20:33
Katie……21:08
Jacob……21:33……4:26 Pr and RX this time
David B….21:50
Steven S…22:35
Jay……..22:37
Jessica….22:43
Ginny……25:11
Jeff B…..27:22……3:30 Pr

Scaled
Amie…….21:38
Lightning..29:04
Barb…….24:44
Laura E….4 rds
Kayla.83…17:25
Lane..103…22:38
Kathy S.row…20:33
Joe…135/25.22:35
Britni..83..24:46
Diana..63/15.26:15
Kip.135/45..19:28
Meg.63/10…21:43
Nicole..OHS..15:30

2/13/2012 Row-Walk-Swing-Ball-Burpee

Row-Walk-Swing-Ball-Burpee
2 rounds of
500m Row
40 Walking Lunges
30 Kb Swings 53/35
20 Wall Balls 20/14
10 Burpees

Rx
Blaine……11:23
Steve…….12:09
Mike R……12:10
Weaver……12:22
Charlie…..12:24
Van………12:37
Kelly…….13:07
Kayla…….13:10
Todd……..13:47
David…d…14:03
Brooke……14:33
Kent……..14:38…2nd time!
Cathy…….14:38
Shawn…….14:40
Larua J…..14:58
Kent……..15:07
Kat………15:10..10′
Anne……..15:42
Craig…….16:15
Buddy…….16:26
Robin…….16:29
Carol…….16:49
Jessica.d…17:09
Lane……..17:40
Chloe…….18:15
Brian…….18:41
Abbey…….18:46
Jeff B……20:20
Steven S….20:45

Scaled
Amie……..14:11
Katie…….16:22
Barb……..19:28
Gray……..17:30
Reb………21:30
Ginny…….17:48
Kathy S…..17:30
Joe………15:20
Tara……..18:42
Britni……20:38
Brett…….17:16
Debbie……25:00
Nicole……10:46….KAREN RX

2/11/2012 “Extra Gritty”

“Extra Gritty”

WOD 1
Tabata Fran
21-15-9 of
Thrusters 95/65
Pullups
Only work during the 20 sec and then rest in the 10 sec.

RX

Weaver…..4:11
Cole…….5:41
Mike K…..5:52
Kat……..8:37
Couch……9:40
Cathy……9:46
Katie.50/red.9:20

WOD 2
“300”
25 Pullups
50 Deadlifts 135/95
50 Pushups
50 Boxjumps 24/20
50 Floor Wipers 135/95
50 Clean and Press 135/95
25 Pullups

Rx

Joe G…….11:41
Weaver……12:40
Mike K……16:55
Cole……..23:30
Kat………24:46
Couch…….27:41
Cathy.20db/60.24:43
Katie.red/60.27:17

2/10/2012 The Bear Complex…HAHAHAHAHA!

The Bear Complex

5 rounds of 7 evolution of
Clean
Front Squat
Push Press
Back Squat

You cannot rest bar on the ground once you start a round until you finish the 7th Evolution.
Go up in weight after each round.
Todd…..115/135/155/165/185
Ben……115/135/155/165(f)
Weaver…85/95/105/115/165
Shawn….75/85/95/115/135(f)
Mike R…75/85/95/105/115
Cole…..75/85/95/105/115
Chucker..75/85/95/105/115
David B..75/85/95/105/115
Jeff B…75/85/95/105/115
Kat……53/75/85/93/98
Bryan….65/75/85/90/95
Craig….65/75/85/90
Robin….53/58/63/68/78
Alicia…53/58/63/68/73
Melody…53/58/63/68/73
Carole….53/58/63/63/68
Amie…..53/58/58/63/63
Katie….50/55/60/60/60
Kathy….33/53/58/63/68
Chloe….53/63/68/53
Abbey….33/53/53

2/7/2012 KB Side Taps?

KB Side Taps

Rx
Todd……….10:23
Weaver……..10:55
Ben………..11:44
Mike R……..11:46
Van………..11:55
Kat………..12:01
Charlie…….12:41
Hannah R……12:54
Kent……….13:08
David………13:56
Cathy………17:47
Laura G…….20:05

Rx/singles
Phillip…….12:12
Kayla………12:24
Alicia……..12:43
George……..12:44
Brian………12:59
Kathy………13:08
Melody……..13:13
Brooke……..13:21
Meg………..13:21
Chucker…….13:33
Robin………14:15
Chloe………14:31
Anne……….14:34
Carol………14:57
Jessica…….15:54
Jeff……….16:03
Mike S……..16:40
Kristy……..16:45
Bryan………16:51
Jay H………17:05
Mike K……..17:17
Lane……….17:43
Craig………17:43
Stephen…….17:43
Don J………17:47
Jacob………18:21
Buddy………19:06
Abbey………19:49

Scaled

Kip…53/20″..14:29
Amie.26/KtE…15:54
Tygh..35……17:10
Wendee.26…..17:24
Kayla E..15″..18:33
Britni..26….20:53
Rick.V/35/15..21:05

SORRY

Computer has been down so no post. Bear with me they are coming!

2/4/2012 Saturday we did “GRINDY”

“GRINDY”
Grace and 20 Rds of Cindy!

6 Clean and Jerks 135/95
5 Rounds of Cindy
5 Pullups
10 Pushups HL
15 Air Squats
6 C n J
5 rds Cindy
6 C n J
5 rds of Cindy
6 C n J
5 rds of Cindy
6 C n J

RX
Weaver……23:45
Cole..vested
Van..vested
Kat
Cathy….

2/6/2012 “The Air Force WOD”

“The Air Force WOD”

You MUST Start with 4 Burpees then
20 Thrusters 95/65
20 SDHP
20 Push Press
20 OHS
20 Front Squats
Every minute on the minute stop and do 4 burpees then return to work.

RX
Ben……..8:25
Mike K…..8:46
Weaver…..8:55
Van……..9:36
Todd…….9:54
Mike R…..9:57
Kat……..11:56
Cathy……14:55
Holly……15:50
Mike E…..15:58
KathyM…..16:40
Jeff B…..17:57
Blaine…..21:51

Scaled 65
Joe……..8:56
Steven S…12:14
Buddy……12:37
Kent…….13:55

Scaled 45
Anne…….8:56
Kip……..9:01
Bryan……10:34
Robin……10:38
Alicia…..11:37
Jessica….11:43
Brett……11:44
George…..11:45
Nicole…..12:55
Rick…….13:59
Lane…….14:45
Kathy……14:58
Rebecca….19:58

Scaled 33#
Kelly……9:34
Tara…….9:56…FIRST WOD
Kayla……10:22
Laura G….10:50
Brooke…..10:56
Britni…..11:27.pvc
Meg……..12:09
Abbey……12:50
Debbie…..12:59
Laura E….13:38
Carol……14:40
Chloe……15:45

2/3/2012 “Burton Wanted it Harder”

“Burton Wanted it Harder”

50 Wall Ball 20/14 @ 10ft
400m Run
40 Kb Swings 53/35
400m Run
30 Box Jumps 24/20
400m Run
20 Pullups
400m Run
10 Hand Stand Pushups
1000m ROW

Rx
Blaine…..17:37
Cole…….18:08
Hank…….20:38
Charlie….21:45
David……24:40

Scaled
Melody…..21:01
Kayla……23:45
Amie…….23:55
Kat……..24:17
Katie……24:30
Bryan……25:09
Robin……25:13
Sophie…..25:36
Nicole…..25:48
Mike E…..27:15
Jacob……27:21
Lane…….27:25
Ashley…..27:47
Carol……27:50
Buddy……28:58
Kathy……29:00
Jessica….29:31
Jeff…….30:30
Larua E….31:29
Diana……33:00
Ginny……33:20
Britni…..38:30