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3.30.2015

photo-55

A. Every 2 Minutes for 12 Minutes (6 Sets): Front Squat
Set 1 – 2 x 65%
Set 2 – 2 x 70%
Set 3 – 2 x 75%
Set 4 – 1 x 80%
Set 5 – 1 x 85%
Set 6 – 1 x 90%

B. AMRAP 12 Minutes
20 Walking Lunge Steps
10 Burpess
30 Double Unders

C. 3 Sets: 30s Side Plank (each side)

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3.29.2015

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A. 3 Sets:
Bench Press x 8
Rest 60s
Ring Rows with a 1s Pause at top x 8
Rest 60s

B. For Time:
50/30 Pushups
400m Run
30 KB Swings (24/16)
50/30 Pushups
400m Run
30 KB Swings
400m Run

C. Goat Work – Work on a skill that you would like to improve

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3.28.2015

15.5

Name 15.5
Mike D 10:19 (rx)
Sterling 11:06 (rx)
Dawkins 11:18 (rx)
Donald 11:51 (rx)
Norm 12:03 (rx)
Brian 12:07 (rx)
Donny 12:38 (rx)
Owen 13:08 (rx)
Bradley 13:16 (rx)
Laura M 13:19 (rx)
Ryan C 14:00 (rx)
Armando 14:24 (rx)
Firster 14:40 (rx)
Josh S 14:59 (rx)
Brett 15:18 (rx)
Nadia 15:29 (rx)
Erika 15:29 (rx)
Lacee 15:56 (rx)
Matt 16:03 (rx)
Pedro 16:04 (rx)
Tara 16:14 (rx)
Harper 17:56 (rx)
Kaitlin 11:33
Owen 13:03
Greg G 13:25
Cedar 13:28
Wendy 13:42
Scott 13:52
Greg M 13:59
Lynda 14:14
Amy E 14:15
Liz 14:23
Lisa A 14:36
Ben 14:38
Val 14:59
Tim 15:37
Travis 16:39
Bryan 16:48
Laura 17:05
Nancy 17:14
Jenny 17:40
Michelle 18:12
Kayleigh 18:21
Josh G 18:23
Rachel K 18:37
Ficco 18:54
Supriya 19:05
Jake 19:28
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3.27.2015

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A. In 15 minutes, build to a 1RM Snatch.

B. EMOM 20 Minutes
Even Minutes – 100m Run
Odd Minutes – Power Snatch x 3 at 70-80% of today’s 1RM

Name WOD
David S 21@45
Donald 21@54
Eric 21@60
Fawn 21@21
Hannah 21@30
Heather 21@29
Josh G 21@45
Kaitlin 21@27
Kara 21@35
Laura R 21@28
LBK 21@57
Lisa A 21@28
Liz 21@20
Matthew 21@53
Mike B 21@45
Mr. 7am 21@33
Nelle N 21@23
Patrick 21@40
Patti 21@28
Philip 21@56
Sarah 21@17
Tamara 21@25
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3.26.2015

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A. 4 Sets:
Front-Racked Reverse Lunges x 8 each leg
Rest 60s
HSPU x Max Reps or Wall Climbs x 3-5 reps

B. Focusing on Technique: 20 Turkish Get-ups (10 per arm)

C. AMRAP 8 Minutes:
4 Muscle Ups / 8 Chest-to-Bar Pullups / 8 Pullups
40 Double Unders

Name WOD
Greg 5+8 (pu)
Jenny 5+3 (rows)
Noah 5+3 (pu)
Hannah 5+3 (pu)
Matthew 5+3 (c2b)
Abraham 5 (c2b)
Mikey K 5 (c2b)
Kissa 5 (ring rows)
Brett 4+8 (mu)
Travis 4+6 (pu)
Matt 4+6 (c2b)
Melissa 4+6 (pu)
Ryan 4+3 (mu)
Bryan 4 (c2b)
Erin 4 (pu)
Tom 3+14 (rx)
Pedro 3+13 (mu)
Dave W 3+8 (pu)
Val 3+8 (pu)
Fawn 3+3 (c2b)
Stacy 3 (c2b)
Michelle 2+4 (bmu)
Erika 2+1 (c2b)
Charlie 2 (c2b)
Jake 1+18
Nick 1+1 (mu)
Margaret 1 (mu)
Nancy 6+8 (mod)
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3.25.2015

photo-54

A. 4 Sets:
Deadlift x 5
Rest 20s
Tall (30/24) Box Jumps x 10
Rest 2 Minutes

B. AMRAP 10 Minutes
10 Power Cleans
10 Pullups
10 Burpees

C. 3 Sets: Upward Facing Chinese Plank x 60s

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3.24.2015

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A. In 15 minutes, build to a 1RM Overhead Press

B. EMOM 5 Minutes
Overhead Press at 85% of today’s 1RM.

C. EMOM 21 Alternating Minutes
Minute 1 – 30-40s Plank Hold from Rings (RX = 40s)
Minute 2 – Row/AirDyne x 7-13 cal (RX = 13/10)
Minute 3 – Alternating Pistols x 10 (5 per leg)

Name Plank Row/AD Pistols
Ambrose 30 13(rx) 10
Brian 40(rx) 13(rx) 10(rx)
Casey 40(rx) 12 10
Chelsea 40(rx) 13(rx) 10
Clint 40(rx) 13(rx) 10(rx)
Dave W 35 7 5
David S 40(rx) 13(rx) 10
Donald 40(rx) 13(rx) 10
Donny 40(rx) 13(rx) 10(rx)
Erich H 40(rx) 13(rx) 10
Erika B 40(rx) 10(rx) 6(rx)
Greg 40(rx) 13(rx) 10
Harper 40(rx) 10(rx) 10
Heather 20 10 10
Jake 40(rx) 13(rx) 10
Jason 40(rx) 13(rx) 10(rx)
Jody 40(rx) 10(rx) 10
Josh 40(rx) 13(rx) 10(rx)
Josh S 40(rx) 13(rx) 10
Kara 40 13 10
Lacee 30 10(rx) 8(rx)
Mahony 40(rx) 10(rx) GS
Margaret 40(rx) 10(rx) 10(rx)
Melissa 30 10(rx) 8(rx)
Michelle L 40(rx) 10(rx) 10
Mike B 20(rx) 13(rx) 10
Mike F 40(rx) 13(rx) 10
Nadia 40(rx) 10(rx) 10
Noah 40(rx) 13(rx) 10
Noelle 40(rx) 10 10
Parker 40(rx) 13(rx) 10
Patrick 40(rx) 13(rx) 10
Rachel 30 10 10
Rachel 40(rx) 10(rx) 10
Rob 40(rx) 13(rx) 10
Sarah M 40 10 10
Scott P 40(rx) 13(rx) 10
Stacey 40(rx) 10 10
Sterling 40 13 10
Val 40(rx) 10(rx) 9(rx)
Whitney 30 10 10
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3.23.2015

photo-53

A. 8 Sets: Back Squat x 2
Build to heavy.

B. 4 Rounds for Time:
10 Toes-to-Bar
15 Box Jumps (24/20)
20 Wall Ball (20/14)

C. 3 Sets: Flutter Kicks x 60s

Name WOD
MK 10:40 (rx+)
Donny 8:34 (rx)
Brian 8:54 (rx)
Abraham 9:47 (rx)
Nick 9:48 (rx)
Patti 10:12 (rx)
Mike D 10:19 (rx)
Donald 10:20 (rx)
Philip 11:05 (rx)
Matthew 11:18 (rx)
Hannah 11:19 (rx)
Scott M 11:20 (rx)
Kera 11:40 (rx)
Stacy 11:42 (rx)
Michelle L 11:43 (rx)
Fawn 11:44 (rx)
Erika B 11:49 (rx)
Mike K 11:49 (rx)
Jenny G 12:29 (rx)
Steph 12:54 (rx)
Norm 13:08 (rx)
Shayla 13:30 (rx)
Matt E 14:06 (rx)
Jaki 14:20 (rx)
Mike B 14:30 (rx)
Steve K 15:12 (rx)
Charlie 16:00 (rx)
Sarah D 17:00 (rx)
Sean 7:52
Lynda 8:15
Regan 8:49
Tiff C 9:23
Mike S 9:40
Tom 10:01
Erin V 10:15
Liz 10:24
Jess P 10:25
Brandon 10:40
Firster 11:00
Tara 11:15
Laura R 11:25
Mahony 11:51
Rachel K 11:58
Yoshi 12:40
Dave W 14:05
Paul G 14:16
LBK 14:59
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3.22.2015

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A. 3 Sets: DB/KB Walking Lunges x 20 (10 each leg)
Go as heavy as you can.

B. In teams of 2, alternating each movement, complete 10 rounds for time of:
10 Hang Clusters (43/30)
10 Burpees
200m Run

C. Goat Work – Work on a skill that you would like to improve

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3.21.2015

15.4

Name WOD
Donny 64 (rx)
Davis 52 (rx)
Clayton 49 (rx)
Laura M 44 (rx)
Pedro 42 (rx)
Armando 28 (rx)
Donald 25 (rx)
Erika 3 (rx)
Yoshi 3 (rx)
Cedar 140
Lynda 135
Wendy 130
Hannah 125
Lisa 100
Tim 98
Rachel F 94
Tamara 87
Josh 83
Amy E 83
Scott M 81
Kaitlin 80
Jess 76
Noelle 76
Vernon 76
Ian 74
Stephen 67
Nancy 60
Kayleigh 60
Kisa 59
Laura R 58
Brett 55
Scott P 53
Greg M 52
Michelle 51
Jenny 51
Greg G 40
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