4/22/2013 “Use your Press”

Strength

5×2 Strict Press…Go up in weight

WOD 15 Min Amrap

5 Push Press (Use your 2 RM Strict Press)

6 Back Squats

200m Run

Ruck Wod

3 Attempts at Max Reps Flutterkicks (4ct Big)

Weight      Rounds    Ruck WOD

35

Laura E      6

Jane           6+3

50

Nancy        6+186      20

Rachel        6+11        25

Tina            6

55

Cameron  7+11        40

Jill              6+186     40

Katie         7

Emmy       7+11        30

Sandy        7+61

Debbie      6+50m

60

Mandy F    5              13

65

Mandy      6+161

Kristy        7+11

Stacy         5 28

Kathy M   7+125       27

75

Bryan      8+111         90

White      5

Bryce       7+61          55

Royer       5+2            75

80

Kelly O    8                 70

Robin      7                 40

85

Sean      6+5              51

Jason     7+4             30

SixOne   6+11          25

95

Jean M   6+161        65

Euell       8+3

Sean F    6                 40

Carole    6+8            25

105

Tripp       5+2            27

Brandon 7                 25

Joe T      3

Seth       8                 51

Lane      5                  54

115

Richard  5+5

125

Chuck    4+186

Bobby   5+161

Van        8+11

Mike E   6 + 100m   50

Brantley 6 +150m

135

Joe F      6+4            50

George  5+3

Shawn   8+2           105

Jason P  5+4            20      

145

Burton  5+5             11

Clayton 7                 25

155

Todd     6+11         70

Buddy   4+11        20

Cole       5+7

180

Mike K 5+180       80

4/19/2013 “Team WOD Tester”

WOD  Team WOD Tester

as a Team of 2, one partner works at a time.

5 Stations- 3 mins of work…1 min rest to rotate.

Power Snatch 75/55

Pull-ups

Wall Ball 20/14 to 10′

Overhead Squats 115/75

50′ Farmers carry 70/53 KB

Score is total reps for the team.

Find a Team Mate and BRING IT!!!

4/18/2013 “Alix McHale B-DAY”

WOD 4 R4T “McHale’s Army”

250m Row

25 Walking Lunges

25 Anchored Situps

10 Sledge Hammer Strikes (Per side)

4/17/2013 “KB Side Bends”

WOD 5 R4T

10 KB Side Bends Right 53/35

25 DU/75 Singles

10 KB Side Bends Left

25 Du/75 Singles

10 KB Sumo Deadlifts

5 KB Goblet Squats

RX – Guys (53/DU) Gals (35/DU)

RUCK-IT

2x200m Ruck with Heaviest Object Possible

50# Medball

60# Sandbag

75# Heavy Bag

100# Sandbag

Strength 

5x5x5x5 Any Olympic lift you want to work on.

Results

Todd RX – 11:15

Jason P RX – 20:00

Mike K RX – 9:41

David RX – 12:53

Sarah RX – 16:25

Patrick RX – 13:47

Sutton RX – 14:40

Hal RX – 11:24

Jake RX – 11:36

Haley 35 – 14:31

Jacob 53 – 20:08

Kathy 35 – 21:35

Mike E 53 – 19:37

Seth 53 – 14:33

Laura 26 – 21:35

Debbie 26 – 17:43

Marcus 53 – 12:54

Robin 35 – 15:07

Jeff 53 – 15:20

Britini 35 – 14:58

Carole 35 – 13:00

Emmy 35 – 13:50

K-Rev 35 – 11:15

Lisa 26 – 14:42

Tina 26 – 14:54

Sandy 35 – 13:25

SixOne 44 – 15:01

Jean M 44 – 15:10

Shana 53 – 13:36

Sean 53 – 16:42

Chuck 40 – 16:00

Bobby 53 – 15:45

Euell 53 – 13:50

Alexa 35 – 14:75

Steve 53 – 10:32

Trip 53 – 16:17

Bryan 53 – 12:10

Chase 44 – 12:56

Jay 53 – 14:00

Amber 25 – 12:55

Joe L 44 – 16:40

Miranda L 35 – 14:32

Miranda C 26 – 13:33

Rachel 26 – 14:44

Jill 26 – 15:05

Nancy 26 – 15:08

4/16/2013 “DHP” Strength “Hang Clean” Burner

Strength WOD

5 R4T

5-1 DHP (3 DL, 2 HC, 1 PJ, 2 HC, 3 DL**All without resting bar on Floor**)  155/105

5 Handstand Pushups

10 GHD

Burner WOD

5 R4T

5 Hang Clean  115/75

10 Pushups

15 Abmat

200m Run

POST WOD CORE

100 Hollowrocks

Results

Mike K SRX – 29:48

Kat SRX – 21:20

Todd SRX – 20:20

Van SRX – 22:27

Hal SRX – 22:00

White SRX – 24:27

Miranda RX – 13:30

Barrett RX – 9:39

Clayton RX – 12:45

Kathy M RX – 11:39

Brantley RX – 12:24

Emmy RX – 13:29

Lane RX – 11:02

Jeff RX – 13:50

Robin RX – 11:06

Bryce RX – 11:50

Sarah RX – 12:36

Taylor RX – 10:39

Hannah M RX – 11:00

Kristy RX – 10:53

Brandon RX – 13:17

Carole RX – 14:08

Jason H RX – 9:56

SixOne RX – 11:37

Jake RX – 10:33

Jay RX – 11:13

Anne S-85 – 24:57

Carole S-85 – 22:56

Patrick S-115 – 18:06

Seth S115 – 26:23

Sean 85 – 12:48

Haley 65 -12:46

Jane 35 – 14:42

Joana 65 – 12:37

Royer 65 – 11:23

Sutton – 11:39

Bobby 36 – 12:25

Anna 45 – 14:16

Rachel 60 – 15:08

Nancy 53 – 13:52

Jill 55 – 16:21

Stacy 55 -19:44

Bryan 95 – 10:02

Jacob 135 – 10:56

Vic 95 – 15:49

Karen 55 – 12:59

Ava 35 – 16:16

Phil 75 – 17:53

4/15/2013 “CLAUDIA”

WOD  “Claudia”

5 Rounds of

20 Kettle Bell Swings 53/35 (Bottoms UP American)

400m Run

***If you want to go for the Board…GO ALL OUT-Perfect Reps***

**If you want to Pace…Do perfect reps and stay smooth.**

Strength (Post WOD)

Front Squat (Must be Cleaned from floor)

3-3-3-3-3

4/10/2013 “Robitz Day”

BURNER WOD  “Robitz”

5 Rounds of

20 Abmat Situps (Staight Leg Toe Touch)

15 KB Swings 53/44/35 (American)

10 Goblet Squats

200m Run w/ Tire flip In and Out  400/150

X-Grit

3 POOD/2 POOD Russian

600# Tire

STRENGTH

3 x ME Strict Press at 1/2 Body Weight

4/9/2013 Burpees or HSPU…OWL for ALL!

Burner WOD

5 Rounds of

5 Burpee to Plate touch 45/35/25

10 Plate side Taps (2ct)

15 Floor Presses

20 Overhead Walking Lunges

Strength WOD

5 Rounds of

5 Back Squats (From the Floor-Heavy Bear Complex Weight)

10 OWL

5 HSPU

10 Pushups (HR-Toes on Plate)

10 OWL

4/8/2013 OPEN is OVER…Back to Fun Stuff. Strength or Burner

Strength WOD

5 Rounds

3 mins WORK 1 min REST

You have 3 mins to do 

50 Double Unders/150 Singles

5 Deadlifts-1 Clean PICK YOUR WEIGHT…Heaviest Possible!!!!!

Then you have 1 min to READJUST your weight choice..UP or Down

Burner WOD

5 Rounds 

200m Run

50 DU/150 Singles

10 Deadlifts 100%BW/75%/50%

20 OverBar Flutter Kicks

20 Overbar Plate touch Scissor Kicks

Results

Mike T (S-135) – 9

Nat (S-125) – 10

Cole (S-205) – 10

David (S-155) – 8

Todd (S-275) – 10

Chase (S-160) – 9 *25# PR Clean

Barrett (B-185) – 18:16

Haley (B-85) – 18:39

Seth (B185) – 22:12

Jason (B-135) – 225:52

Clayton (B-185) – 22:22

Chuck (B-185) – 25:20

Kyle (B-205) – 21:39

Mrs. Morrison (B-105) – 20:07

Anne (B-130) – 23:38

Royer (B-120) – 20:15

Lisa (B-80) – 21:15

Sandy (B-125) – 21:48

Tina (B-80) – 22:12

Bryce (B-125) – 22:16

Jen (B-85) – 22:20

Jeff (B-225) – 27:33

Lane (B-155) – 24:00

Joana (B-85) – 22:33

Sarah (B-105) – 19:30

Jake (B-185) – 19:08

SixOne (B-155) – 22:30

Carole (B-120) – 24:22

Taylor (B-130) – 19:24

Alexa (B-85) – 19:33

Sean (B-145) – 20:24

Hannah M (B-125) – 20:58

K-Rev (B-120) – 20:25

Emmy (B-100) – 20:24

Robitz (B-155) – 20:45

Jean M. (B-150) – 22:13

Branda (B-225) – 20:25

Bryan (B-145) – 15:45

Kelly O (B-145) – 19:12

Trip (B-135) – 22:33

Steve S (B-175) – 17:10

Mandy (B-105) – 19:34

Bre (B-105) – 17:06

Jackie (B-60) – 23:08

Couch (B-225) – 21:25

Buddy (B-235) – 21:25

Tim (B-135) – 13:59

Joe F. (B-185) – 17:05

Celeste (B-130) – 17:19

Miranda (B-125) – 19:34

Flexor (B-135) – 21:05

Craig (B-145) – 21:12

Jacob (B-225) – 18:52

Jill (B-100) – 18:52

Nancy (B-100) – 27:55

Rachel (B-100) – 22:53

Alix (B-160) – 23:40

Joe L (B-135) – 24:28

4/4/2013 59…..WOW!!!

WOD   59…Congrats Laura E!

Buy In—59 Calorie Row

59 Kb Swings 53/44/35

59 Mountain Climbers (2ct)

59 Hollow Rocks

Birthday TREAT…1 Burpee EVERY Min

Post WOD Skill

Kipping Pullups