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1.31.2015

With a continuously running clock, complete the following:
0:00 – 1000m Row
5:00 – 50 Burpees
10:00 – 30 Strict Pullups
15:00 – 50 Wall Ball (20/14)
20:00 – 30 Box Jump Overs (24/20)
25:00 – 800m Run

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1.30.2015

A. 4 Sets: Romanian Deadlift x 8
Rest 60s between sets

B. For Time:
1000m Row
then
AMRAP 10 Minutes
50 Double Unders
10 Toes-to-Bar

Name WOD
Tom 6+51 (rx)
Clint 6+43 (rx)
Margaret 5+58 (rx)
Brett 5+56 (rx)
Brian 5+55 (rx)
Dan 5+21 (rx)
Jason 5+10 (rx)
Kera 5 (rx)
Matthew 4+48 (rx)
Amelia 4+33 (rx)
Donald 4+28 (rx)
David S 3+55 (rx)
Andrea 3+54 (rx)
Owen 3+49 (rx)
Laura M 3+40 (rx)
Durkee 3+28 (rx)
Sarah V 3 (rx)
Noelle 7
Nancy 5+29
Abraham 5
Joanne 5
Meg 5
Patrick 4+150
Laura R 4+120
Jacob 4+106
Kara 4+40
Clayton 4+40
Steve K 4+8
Scott 4+3
Katie 4
Steve P 3+160
Charlie 3+121
R Firster 3+118
Sabra 3+100
Jessica F 3+84
Tara 3+48
Steph 3+26
Kyle 3+20
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1.29.2015

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A. EMOM 12:
Hang Squat Clean + Full Clean
Build to heavy.

B. “Fran”
21-15-9
Thrusters (43/30)
Pullups

C. 3 Sets: Hip Extensions or Supermans x 10

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1.28.2015

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A. 3 Sets:
Bench Press x 5
Rest 60s
Barbell Bent Over Row x 10
Rest 60s

B. 3 Rounds for Time:
20 KB Swings (24/16)
15 Burpees
10 Single Arm KB Push Press (24/16)

Name WOD
Josh 6:11 (rx)
Brian 6:54 (rx)
Brett 7:12 (rx)
Ryan 7:17 (rx)
Donny 7:25 (rx)
Casey 7:33 (rx)
Laura M 7:34 (rx)
Clint 7:35 (rx)
Eric 8:12 (rx)
Mike 8:59 (rx)
Kara 9:18 (rx)
Steve 9:51 (rx)
Donald F 6:18
Abraham 6:29
Rob 6:35
Greg 6:41
Chelsea 7:04
Matt E 7:16
Patrick 7:17
Patti 7:21
Jesse 7:38
Kim 7:42
Kera 7:44
Jessica 7:47
Joanne 7:48
Laura 7:53
Stacey 7:57
Dawn 7:57
Tara 8:13
Erik H 8:15
Kelly 8:15
Dan 8:18
Dave H 8:20
Jody 8:21
Stephanie 8:21
Margaret 8:23
Vernon 8:26
Rachel 8:30
Callie 8:31
Chris 8:34
Rachel 8:48
Erica 8:59
Lisa L 9:01
Lisa A 9:08
Tiffany C 9:08
Sarah 9:37
Noah 9:48
Scott 10:40
Fawn 10:47
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1.27.2015

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A. 3 Sets: Bulgarian Split Squats x 6 reps each leg @ HEAVY

B. Every 3 minutes for 18 minutes:
400m Run
Max Rep Pullups

Score = Total Reps across the 6 rounds.

C. 3 Sets: Hollow Hold x 20-45s

Name WOD
Casey 123
Brett 114
Clint 109
Rob 100
Brian R 100
Sam C 92
Jesse 88
Mike F 86
Kyle 82
Jason 82
Andrew 80
Amelia 80
Steve 76
Donald F 73
Eric 69
David S 59
Owen 56
Armando 56
Andrea 52
Liz F 50
Matthew 50
Jenny G 42
Mike B 40
Clayton 36
Scott 24
Erika U 20
Andy 20
Laura M 16
Rachel F 13
Nadia 68 (grn)
Kaitlin 51 (grn)
Laura R 46 (grn)
Greg 69 (blu)
Amy E 45 (blu)
Chloe 44 (blu)
Kim C 27 (blu)
Erin 37 (blk)
Kara 58 (blk)
Sarah M 27 (blk)
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1.26.2015

 

Happy Birthday, Lisa!

Happy Birthday, Lisa!

A. In 15 minutes, build to a heavy Back Squat.

B. “LA”
5 Rounds for Time:
12 Deadlift (61/43)
9 Power Clean
6 Push Jerk

C. 3 Sets: Upward Facing Chinese Plank x 30-40s

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1.25.2015

jan25

A. 4 Sets:
Weighted Pullups x 2
L-Sit Hold x 15-45s

B. 2 Sets: AMRAP 5 Minutes/Rest 2:30 between
10 Toes-to-Bar
10 Jumping Lunges

C. 3 Sets: Side Plank x 30s each side

Name WOD
Rachel 10+6
Noelle 10+4
Andrew 10
Nancy 9+18
Lisa 9+13
Scott P 9+5
Casey 9+5
Armando 4+5
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1.24.2015

jan24

In teams of 3, one teammate at each station*, complete 4 rounds (each person) of:

Station1: 500m Row

Station2: 2 Wall Climbs
10 Box Jumps (24/20)
2 Wall Climbs
10 Box Jumps (24/20)
2 Wall Climbs
10 Box Jumps (24/20)

Station3: 400m Run

*All teammates must be completed with their respective station before rotating.

Name WOD
David/SarahV 22:18
Steph/SarahM 29:12
Dawkins/Chlo/MikeD 30:55
MK/RyanC/Matt 30:59
Raf/Gordon 32:04
The Killer 32:08
Elise/Tiffany/Nadia 32:52
Ryan/Rachel/Tiffany 33:10
Graver 33:39
Bottom Dwellers 38:00
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1.23.2015

jan23

A. 6 Sets: Overhead Press x 2
Build to heavy double.

B. 5 Rounds for Time:
10 Push Press (52/34)
30 Double Unders

C. 3 Sets: Ring Rows (with 2 second pause at top) x 6

Name WOD
Jason 4:45 (rx)
Brett 5:29 (rx)
Chloe 5:50 (rx)
Donny 6:10 (rx)
Brian 6:40 (rx)
Donald 6:45 (rx)
Sterling 7:17 (rx)
Ryan 7:24 (rx)
Laura M 7:45 (rx)
Dan 7:52 (rx)
Amelia 8:53 (rx)
Matthew 8:57 (rx)
Ficco 10:07 (rx)
Armando 10:12 (rx)
Eric 10:18 (rx)
Mike B 10:25 (rx)
Margaret 6:15
Clint 6:26
Chelsea 6:40
Josh 7:12
Laura R 7:22
Joanne 7:28
Rachel G 7:32
Kera 7:44
Tara 7:45
Kara 7:55
Joan 8:15
Andrew G 8:27
Meg 8:33
David S 9:13
Kyle 9:35
Ambrose 9:48
Katie 9:50
LBK 9:51
Steve P 9:53
Steph 9:55
Patrick 10:10
Casey 10:20
Scott 10:56
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1.22.2015

jan22

A. 10 minutes of Snatch drills and practice

B. EMOM 12: Hang Squat Snatch x 2
Start at 65% of 1RM Snatch and build over sets if form allows.

C. EMOM 12:
10 Goblet Squats (24/16)
5 Burpees

Name WOD
Laura R 12 (rx)
Dawkins 12 (rx)
Erin 12 (rx)
Donald 12 (rx)
Kaitlin 12 (rx)
Jenny 12 (rx)
Kera 12 (rx)
Michelle 12 (rx)
Shayla 12 (rx)
Clint 12 (rx)
Erika 12 (rx)
Brett 12 (rx)
Jody 12 (rx)
Steph 12 (rx)
Mahony 12 (rx)
Ficco 11 (rx)
Yoshi 11 (rx)
Matthew 9 (rx)
Andy C 9 (rx)
Sarah D 8 (rx)
Philip 7 (rx)
Firster 6 (rx)
Sarah H 5 (rx)
Fawn 5 (rx)
Amy 4 (rx)
Sabra 12
Rachel K 12
Kelly 10
Steve P 9
Rachel G 8
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