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10.1.14

 

For time:
10 Legless Rope Climbs
70 KB Snatch (24/16)
70 KB Squat Clean (24/16)
70 Ring Rows
70 Wheel Rolls
*Partition reps as needed

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9.30.14

NEW WEIGHTLIFTING CLASS TONIGHT 6:30pm
Be stronger.  Be faster.  Improve your WOD performance.  Check out what Weightlifting can do for you

EMOM, 14 minutes alternating:
3 Bar Muscle-ups
3 x (:05 Handstand + Handstand Push-up)

5 rounds, every 3:00
Row (250/200m)
7 Burpee Push-up Pull-up
*Total working time

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9.29.14

New weightlifting class on the schedule:
Tuesdays, 6:30-8:00 pm

This class starts on 9/30 and class is open to all athletes, whether you’re on a program or not.  If you’re not on a weightlifting program but interested in weightlifting, come by and we’ll get you organized to do some lifts.

Snatch Drill Series

Weighted Walking Lunge 8RM in 5 sets

21-15-9 reps for time:
Ball Slam (40/30)
Box Jump (30″/24″)

Name Snatch Lunge WOD
Chloe 50 70 3:00 (rx)
Casey 47 60 4:00 (rx)
Brian 61 90 4:01 (rx)
Mike D 77 90 4:01 (rx)
Katherine 39 50 4:15 (rx)
Jason - - 4:19 (rx)
Amelia - - 4:24 (rx)
Kim C 33 - 4:35 (rx)
Lucy 25 45 4:43 (rx)
Jon W 72 87 4:55 (rx)
Laura 21 30 4:57 (rx)
Jody 33 40 5:00 (rx)
Donny 80 110 5:02 (rx)
Armando 58 70 5:04 (rx)
Andrew 53 75 5:12 (rx)
Matthew 65 75 5:12 (rx)
Julianne 42 49 5:13 (rx)
David 60 70 5:14 (rx)
Donald 57 65 5:15 (rx)
Tara 30 40 5:20 (rx)
Caroline 30 43 5:20 (rx)
Abraham 45 65 5:24 (rx)
Mike 58 70 5:24 (rx)
Mike K 49 42 5:28 (rx)
Kara 40 57 5:50 (rx)
Owen 80 97 5:51 (rx)
Nadia 47 45 5:52 (rx)
Pedro 60 85 5:55 (rx)
Steven 53 62 6:09 (rx)
Jacob 55 70 6:18 (rx)
Yoshi 50 45 6:20 (rx)
Tom 50 60 6:20 (rx)
David A 81 90 7:07 (rx)
LBK 32 40 7:32 (rx)
Wojtek 55 65 7:33 (rx)
Paul G 65 60 7:46 (rx)
Scott D 35 35 9:47 (rx)
Mike B 47 50 3:51
Steph 39 49 4:06
Kelly 20 13 4:08
Liz 21 30 4:33
Kerry 20 18 4:44
Rachel K 29 30 4:50
Jeff 50 60 5:07
Forrest - - 5:21
Ambrose 50 70 5:25
Noelle N 18 30 5:59
Johnny 45 65 6:21
Lisa L 25 30 7:11
Grant 55 55 -
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9.27.14

Name WOD
Ryan B 5:04 (rx)
Charlie 6:36 (rx)
Chloe 7:03
Sabra 7:09
Dave W 7:12
Casey 7:42
LBK 7:47
Kera 8:03
Matthew 8:09
Mike S 8:13
Donald 8:17
Erika 8:25
Rachel 9:09
Nisha 9:19
Katherine 9:28
Greg 9:52
Scott 10:34
Scott 10:58
Beginner Class
Name WOD
Lucy 8:31
Kerry 8:38
Kelly 8:53
Melissa 9:00
Tamara 9:50
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9.26.14

 

Clean & Jerk Drill Series

Every :40 x 8
2 DE Sumo Deadlift @ 60%

Sumo Deadlift 1 @85%, 1@90%

“Annie”
50-40-30-20-10 reps for time:
Double-under
Sit-up

Name Annie
Brian 4:54 (rx)
Noah 6:10 (rx)
Meg B 6:16 (rx)
Matthew 6:24 (rx)
Carly 6:59 (rx)
Jason D 6:59 (rx)
Patti 7:01 (rx)
Patti 7:02 (rx)
Jon W 7:04 (rx)
Brett 7:40 (rx)
David S 8:08 (rx)
Norm 8:12 (rx)
Kera 8:38 (rx)
Donald 9:03 (rx)
Matt E 9:11 (rx)
Rachel K 9:31 (rx)
Sam 9:56 (rx)
Szabina 10:05 (rx)
Sarah V 10:08 (rx)
Fawn 10:32 (rx)
Amelia 10:33 (rx)
Johnny 10:47 (rx)
Kyle 11:58 (rx)
Erika B 12:23 (rx)
Tara 12:23 (rx)
Abraham 12:27 (rx)
Eric 13:21 (rx)
Nadia 13:40 (rx)
Steph 8:38
Owen 9:14
LBK 10:02
Gabe 10:44
Philip 10:54
Kara 11:51
Julianne 12:44
Ambrose 13:32
Sarah 14:02
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9.25.14

Parnters For time:
Alternating, each run (200, 400, 600, 600, 400, 200m)

Name WOD
Briand/Donald 20:20
Jacob/Jeff 21:44
Chelsea/Mike F 22:02
Katherine/Chloe 22:33
Kim/Jon 23:50
Noell/Isaac/Noah 24:08
Grant/Matt 24:36
Fawn/Rachel 25:07
Callie/JefficaF 25:07
Andrew/Jason 25:16
Owen/Pedro/Pat 25:27
Erin/Laura 25:30
Sam/Lucy/Heather 26:30
Kerry/Elza 26:44
Nadia/Ambrose 27:13
Joanne/Melissa 31:24
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9.24.14

For time:

Run 800m
50 Pull-ups
40 One-arm Thrusters (16/12)
30 Power Snatch (35/25)
20 Burpee Box overs (24″/20″)
10 Muscle-ups

Name WOD
Donny 19:44 1
Ben 25:52 1
Jake 26:21 1
Lacee 26:37 1
Brian 20:29 (rx)
Clayton 21:05 (rx)
Jason 25:25 (rx)
Armando 25:47 (rx)
Mike S 29:39 (rx)
Chloe 18:51
Abraham 19:04 -1
Andrew 20:07 -1
Katherine 20:40 -1
Sabra 21:23 -4
Laura 21:43 -4
David S 21:49
Liz 22:08 -4
Patti 22:31 -1
Zack M 18:15
Erika 20:18 -1
Noelle 21:37 -2
Kera 22:11
Julianne 22:16 -4
Jen 23:07
Tara 23:11 -2
Jessica 23:18
Kara 23:22 -2
Greg 23:25 -3
Matt E 23:26
Amelia 23:32 -1
Dan Z 23:47
Donald 24:42 -1
Lisa L 25:28 -5
Alex 26:00 -4
Vernon 26:08 -2
Kelly 26:56 -3
Heather 27:11 -4
Johnny 27:13 -2
Brett 27:30
Mike B 27:42
Jeff 27:50 -1
Scott M 28:55 -2
Grant 30:01 -1
Scott D 30:28 -2
Charlie 31:05 -1
LBK 33:13 -2
Nadia DNF
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9.23.14

 

Snatch Drill Series

Weigthed Step-up 4 x 14

Strict Pull-ups 3 x ME
Good mornings 3 x 12 @25% BS 1RM
Wheel Rolls 3 x 20

Name Step up PU
Abraham 40 22
Amelia 40 -
Andrew 36 19
Angela 14 14
Brett 50 23
Chase 20 12
Chelsea 15 3
Chloe 45 15
Clayton 50 -
Donny 60 38
Eric H 60 22
Erin 15 10
Isaac 35 39
Jake 50 42
Jessica 35 18
Jody 25 9
Jon W 50 27
Kara 25 -
Kim C 19 3
Kyle 30 11
Lisa L 34 6
Matt R 20 -
Meg 40 12
Mike B 38 15
Mike F 40 28
Mike K 35 24
Nisha 14 15
Noelle 23 10
Noelle N 25 11
Norm 50 36
Owen 70 -
Pedro 50 25
Philip 50 24
Rachel G 29 14
Sam 40 29
Scott D 25 5
Steve P 45 -
Szabina 34 -
Vernon 45 -
Wojtek 45 15
Beginner Class
Name Rounds
Sup 4+12
Julianne 4+10
Patrick 4+7
Kerry 3+38
Whitney 3+36
Elza 3+30
Tarmara 3+24
Paul 3+18
Christine 3+12
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9.22.14

 

EMOM, 10 minutes:
2 x (5 second Handstand hold + Handstand Push-up)

Partners, 8 x 250m Row Relay

3 rounds for reps:
:30 Shuttle Sprint, 5m
:30 KB Swing (24/16)
:30 Box Jump (24″/20″)
:30 Ball Slam (40/30)
2:00 Rest

Name Total
Brian 178 (rx)
Chloe 172 (rx)
Lacee 156 (rx)
Donny 155 (rx)
Jody 154 (rx)
Jason 148 (rx)
Armando 147 (rx)
Clayton 146 (rx)
Casey 145 (rx)
Eric 144 (rx)
Jon 144 (rx)
Patti 142 (rx)
Michael 142 (rx)
Mike F 141 (rx)
Katherine 140 (rx)
Lucy 139 (rx)
Pedro 137 (rx)
Katherine 135 (rx)
Tara 134 (rx)
Johnny 134 (rx)
Julianne 131 (rx)
Chelsea 130 (rx)
Sup 130 (rx)
Scott D 130 (rx)
Amelia 128 (rx)
Sam 127 (rx)
Kera 127 (rx)
Jen 127 (rx)
Jessica 127 (rx)
Yoshi 126 (rx)
Erika 122 (rx)
Meg 121 (rx)
Mike B 120 (rx)
Owen 118 (rx)
Steph 153
Alex 150
Greg 140
Sabra 138
Paul G 134
Laura 133
Joan 131
Patrick 125
Dave W 118
Scott M 114
Lisa A 112
Lisa 108
Matt R 108
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9.20.14

Name WOD
Pedro 10:34
Armando 10:37
Ryan 10:41
Matthew 10:50
Nisha 11:30
Mike B 11:33
Meg B 11:41
Scott 11:45
Jeanne 11:45
Gabe 12:09
Owen 12:18
Kera 12:28
Mike F 12:55
Kerry 12:59
Greg 13:05
LBK 13:05
Scott M 13:25
Sup 13:38
Lisa A 14:20
Sabra 14:21
Noah 14:33
Jess F 14:37
Lucy 15:35
Callie 15:45
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