4/20/2012 Game Time

Game Time
5rds

30 Double Unders/90 singles
20 1 Arm DB Snatch 65-Elite 50/40 Alt Arm each rep
10 Goblet Squats
* 1 Burpee if KB is Dropped at any time. MUST be set down with control.

4/19/2012 Row/Run…Run/Row

Chipper for time

500m Row
400m Run
30 Pullups
20 Burpees
10 WallBall 30/20/14
20 Pushups
30 Boxjumps 24/20
400m Run
500m Row

4/18/2012 CLAUDIA

Claudia

5 rds for time
20 Kb Swings 53/35
400m Run

4/17/2012 Goblet Squat EMOM

EMOM of
5 Pushups H/R
10 Mountain Climbers (1ct Knees touch Elbows)
1 Goblet Squat 53/35
Each min add 1 rep to Goblet squats only.

*ELITE use 70/53

4/16/2011 CLAUDIA

CLAUDIA
5 rds of
20 Kettlebell Swings 53/35
400m Run

4/13/2012 15min AMRAP

15 Min AMRAP
3 Front Squats 165/115
6 Dough Rollers
9 Bar Over Burpees

4/12/2011 Paleo Weight Check EMOM

1 min EMOM
1 Deadlift
1 Hang Clean
1 Front Squat
Use 75% of your Body Weight as RX

RX

4/11/2011 Hero “Griff”

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

GRIFF

800m Run
400m Backward Run
800m Run
400m Backwards Run

Blaine……9:35
Cole……..9:58
Joshua……10:10
Chucker…..10:41
Max………10:53
Charlie…..10:53
Nat………11:39
Craig…….12:02
Holly…….12:02
Kat………12:04
Kent……..12:09
Taylor……12:13
Bryan…….12:38
Katie…….12:47
David…….13:03
Kelly…….13:03
Erin……..13:25
Jacob…….13:45
Couch…….14:06
Lane……..14:12
Carol…….14:16
Steve Lane..14:32
Lori Lane…14:48
Laura J…..15:02
Robin…….15:08
Joe F…….15:08
Mandy…….15:16
Meg………16:21
Adair…….16:28
Jeff B……17:03
Alix……..17:19
White…….18:00
Buddy…….18:04
Lighting….21:08
Barb……..21:25
Alex……..400/400Back

4/9/2012 Filthy Fifty

Filthy Fifty

50 Box Jumps 24/20
50 Jumping Pullups
50 KB Swings 35/26
50 Walking Lunges
50 Push Press 45/33
50 Back Extensions
50 Wall Ball 20/14
50 Burpees
50 Double Unders

RX
Charlie……19:36
Holly……..19:44
Joshua…….19:44
Max……….20:15
Van……….22:56
Cole………23:56
Erin………24:06
Kent………26:34
Kelly……..27:00
David……..29:25…PUKIE
Buddy……..30:04
Lori………30:18
Kayla……..30:13…PUKIE
Cathy……..30:40
Laura J……33:21
White……..38:04…DU’s!!!!!!!!
Couch……..38:20

Singles
—no back ext–
Blaine.DUs..20:47
Kat….DUs..25:14
Katie…..27:11
MikeE…..36:36
Kathy…..26:36
Lightning.37:05
Barb……36:50
Carol…..30:27
Adair…..37:24…PUKIE!!!!
Taylor….25min..working

Singles Full WOD
Allen…..25:39
Robin…..28:15
Bobby…..OUCH…Double PUKIE!
Steve Lane.26:32
Gray……40:00
Tara……39:30
Britni….41:48
Kristy….33:58
Brooke….32:18
Nat…….32:06
Alice…..36:10
Nicole….38:27
Mandy…..34:34
Brett…..36:52
Bryan…..35:45
Steve S…39:26
Jacob…..44:08
George….27:22
Brandon…32:53
Tyler…..37:41
Courtney..33:49
Joe F…..32:23

4/6/2012 Squat Clean Ladder

Squat Clean Ladder

1 Rep Squat Clean
add weight and KEEP CLIMBING!

Jr. Shockley…315…CrossFit Pulse
Todd………..260
Sr. Shockley…235…Crossift Pulse
Weaver………235
Jacob……….225…Need more depth
Brant……….215
Mike K………205
Van…………205
Blaine………195
Cole………..185
Jared……….180..CrossFit Hyperformance
Buddy……….175
Kent………..175
White……….175
Jeff B………175
Nat…………145
Bryan……….135
Cooper………135
Amy…………135…CrossFit Pulse
Lane………..135
Brett……….135
Joe…………125
Hannah………125
Ewell……….125
Robin……….120
Kelly……….120
Cathy……….105
Holly……….100
Elizabeth…….95
Laura G………95
Courtney……..90
Britni……….85
Nicole……….85
Alix…………85
Katie………..80
Melissa………75
Meg………….75
Lightning…….75
Adair………..75
Diana………..75
Wendee……….75
Ellen………..70
Mandy………..70
Barb…………55