3/19/2013 Running Chipper

WOD

800m Run

30 WallBalls 20/14  (X-grit 30/20)–Super Deep Squat

30 Spider Lunges

600m Run

30 Pushups (Hr)

30 Push Press 75/55 (Super Tall)

400m Run

30 Burpees to Plate Touch 35/25

30 Plate Taps (2ct)

200m Run with Plate

3/18/13 10-1 Power Clean/Front Squat/Flutterkick

Strength:

5 x 10 Bench Press  100% BW/75%BW

Go for 10 reps each round, record number achieved.

WOD 10-1

Power Cleans 135/95 (X-Grit 155/105)

Front Squats (If you no like Front…Bear Complex to Back)

20 Flutterkicks over Bar (2ct)

X-Grit(155)

Todd………14:50

Davis……..16:33…CrossFit Pulse

Mike K……18:17

Van……….18:17

Rx (135)

Charlie…..12:35

Shawn…..13:24

George….14:29

Hal……….14:39

Clayton…18:29

White……19:15

Jacob……22:55

115

David……13:37

Craig…….16:51

Seth……..17:52

Jeff………18:01

Lane…….18:58

M Romigh.19:00….CrossFit Shift

Brandon…19:09

Joe F……..20:43

Buddy……22:06

JB…………22:58

95

Tim……….13:55

Jim……….15:53

Chuck……+16:00

Chase……16:06

Richard….16:43

Bryan…….16:48

Ewell……..17:33

85

Kelly O…..13:29

Carole……19:24

Sean.85…14:59

JasonR..80.13:56

75

Holly……..11:58

Bryce…….13:32

Anne……..13:38

Taylor……14:05

Hannah R.14:05..Hang/Abmat

Celeste…..14:30

Kathy M….14:56

Alix………..17:17

Craig Stan.18:40

K-Rev……..20:38

Hannah G..21:02

65

Cameron…12:30

Amber…….12:40

Tara……….13:47..CrossFit Shift

Krista……..15:25..(Air)

Trip………..16:00..(Air)

Emmy……..17:23

Sandy……..17:46

Bo..60……..14:20

55

Nancy…….13:30

Haley………14:50

Joanna…….14:47

Jill………….18:25..(Air)

Rachel..50.16:44

Hang Clean/Air Squat/Flutterkick 15

Desmond

Ashleigh

3/15/2013. OPEN WOD 13.2

OPEN WOD 13.2

10 MIN AMRAP of

5 Shoulder to Overhead 115/75

10 Deadlift

15 Box Jumps or Step Ups 24/20

Mike K………296

Kat…………..294

Van………….278

Kayla……….276

Hal…………..275

Todd………..270

Charlie……..270

Shawn………265

Cole…………263

Kelly O……..259

Holly……….252

White………244

Carole……..234

Celeste……230

Anne……….227

Couch………226

Jacob………215

Taylor………214

Craig……….213

M Romigh…213…CrossFit Shift

Robin……….212

SiXone……..212

Kristy……….210

Francis……..207

David……….205

Alix………….203

Miranda…….202

Melody……..195

Jean M……..190

Amber……..184

Laura……….183

Clayton……..180

Buddy……….178

Seth…………175

Brantley……175

Jeff………….175

Cliff…………169

Richard…….166

JB……………163

Cameron…..154

Mandy………154

Bryan……….153

Tara…………152..CrossFit Shift

Joe…………..150

Lane………..148

Chase………91

Bre…………

65

Ariel………..210

Katie……….204

Britni………195

Sandy………185

Emmy………165

Trip…………150

50

Tina………..160

Lisa…………150

Annaliese.35.163

2/14/2013 Chipper Time…with a Treat!

WOD Chipper Time

3 Burpees to Plate Touch every min on the min

50 Kb Swings 53/44/35

50 Air Squats (With Foot release-just like Hand release but one foot at a time)

50 Straight Leg Abmat Situps (touch the floor , touch your toes)

50 Flutter Kicks (2ct)

Post WOD

25 Overhead Squats 75/55/35

3/13/2012 “Kathy Brithday WOD” COUSINS!!!

WOD

Buy In…30 Cousins 20/14

5 Rounds of

5 Hang Cleans 135/95 (X-Grit 155/110)

1 Split Jerk

5 Bar over Burpees

Cash Out  30 Floor Wipers (They are ALWAYS a 2 ct)

3/12/2013 15 min Amrap…Tempo Back Squats

WOD  15 Min Amrap

30 Double Unders/ 90 Singles

10 Sumo Deadlift  70/53/44/35/26

10 KB  Hip Circles (Alt Direction each Round)

5 KB Step Ups

Strength

4×4 Tempo Backsquats

100% Body weight

4 Second Down…Explode Up!

3/11/2013 Sandy’s Birthday WOD

Skill  Perform 10-15 GHD Situps

WOD “Sandy”

5 Rounds of
10 Kb Swings 70/53/44/35/26
10 Flutterkicks (2ct)
10 Snow Angels
10 KB Side Taps (1ct)

CASH OUT

 800m Run
100 Ambmat Situps (X-Grit 50 GHD)

3/8/2013 OPEN WOD 13.1 or Grit 13.1

WOD  Open 13.1

17 min Amrap

40 Burpees to 6″ target touch…..There will be Bars inbetween the rings in midle of Box.

30 Snatches 75/45

30 Burpees

30 Snatches 135/75

20 Burpees

30 Snatches 165/110

10 Burpees

As Many as Possible Snatches at 210/120

Record reps AS WELL AS Time that EACH set of 30 Snatches is COMPLETED!!!!!

WOD Grit 13.1

30 Burpees to Plate Touch

30 KB Swings 44/26

200m Run

20 Burpees

20 KB Swings 53/35

200m Run

10 Burpees

10 KB Swings 70/44

200m Run

3/7/2013 14 min Amrap…and…Burpee Technique

Skill  

Snatch Grip Hang-Pull-Shrug  5X4  75/55

WOD

14 minute Amrap

7 Pushups (Perfect Form-Hr)

14 Mountain Climbers (2ct)

7 Airsquats (Perfect Form)

Core

Burpee techniques

3/6/2013 1 REP MAX DEADLIFT

WOD

DEADLIFTS

5x5x4x4x3x3x1x1x1x1x1x1x1x1….

Conditioning

50-40-30-20-10

Double Unders/3x Singles

Flutterkicks (2ct)

Gritter…….Weight……PR

Jacob………455………50

White………455………5

Mike K………405

Todd…………405

Van…………..400…….15

Charlie………385…….20

Hal……………365…….A TON!!!

Shawn……….365……50

Mike E………..365

Cole…………..365

Brandon……..355…..120

Justin…………345

Craig………….335

Cliff……………295……10

JB……………..275

Lane………….275

Jason………..265

Jon…………..265…….10….CrossFit 9

SiXone………260…….LOTS!!!!

Richard……..255…….A TON!!!

Jean M………255…….LOTS!!!

Kelly O………250…….60

Taylor……….240

Chase………..235

Kristy………..215…….20

Alix…………..205

Miranda L…..205

Carole……….185

Melody………185…….50

Cameron……175…….40

Debbie……….175

K-Rev………..170

Sandy………..170

Jill…………….165

Bre……………165…….5

Alexa…………155

Shelby……….155

Laura E………150

Joanna………145

Royer…………135

Hannah G……135

Nancy………..135…….70….BOOM!!!!

Emmy………..125

SO MANY PR’s…..If I missed yours please let me know!