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9.18.14

 

Clean & Jerk Drills

Deadlift 5×3 @50%+Band
Deadlift 1@85%, 1@90%

21-15-9 reps:
Toes through rings
Meters, Broad Jump
Then, Row 250m
*Row is included in the time

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9.17.14

“Hope”

3 rounds for reps, 1:00 at each station:
Burpees
Power Snatch (35/25)
Box Jumps (24″/20″)
Thruster (35/25)
Chest-to-bar Pull-up

Name Total
Brian 256 (rx)
Jason 220 (rx)
Chloe 219 (rx)
Mike S 213 (rx)
Donny 209 (rx)
Mike F 209 (rx)
Tom 208 (rx)
Sam 197 (rx)
Lacee 195 (rx)
Matthew 189 (rx)
Matt 183 (rx)
Brett 183 (rx)
Patti 181 (rx)
Stephanie 180 (rx)
Owen 178 (rx)
Shayla 175 (rx)
Reggie 172 (rx)
David 170 (rx)
Tiffany 169 (rx)
Katherine 162 (rx)
Amelia 157 (rx)
Sup 157 (rx)
Kyle 147 (rx)
Margaret 144 (rx)
Jake 142 (rx)
Mike 142 (rx)
Chelsea 227
Laura 198
Sabra 197
Kera 190
Noelle 189
Erin 188
Mahony 177
Vernon 176
Callie 175
Jen 174
Kelly 170
Tara 169
Andrew 167
Yoshi 158
Greg 157
Lisa A 154
Jessica 146
Sarah V 145
Trevor 145
LBK 142
Harper 119
Sam 109
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9.16.14

Luke

Luke

Run 1200m Time Trial

Teams of 3;
12 x 100m Sprint Relay

Weighted underhand pull-up 5-4-3-3-3 reps
Weighted Dip 5-4-3-3-3 reps

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9.15.14

 

Stone Shoulder

Stone Shoulder

Snatch Drill Series

Weighted Walking Lunge 4 x 10

3 rounds for time:
15 Hang power clean (61/43)
15 Burpees

Name WOD
Abraham 4:39 (rx)
Brian 5:43 (rx)
Mike D 5:45 (rx)
Chloe 6:17 (rx)
Meg 6:58 (rx)
Philip 7:10 (rx)
Armando 7:13 (rx)
Eric 7:21 (rx)
Jon 7:31 (rx)
Shayla 7:32 (rx)
Mike S 7:42 (rx)
Lacee 7:57 (rx)
Owen 7:58 (rx)
Ambrose 8:00 (rx)
Brett 8:00 (rx)
Matthew 8:08 (rx)
Kera 5:45
Tara 6:07
Sam 6:12
Joan 6:15
Steph 6:20
Mike F 6:21
Patti 6:29
Greg 6:34
Laura 6:35
Fawn 6:35
Yoshi 6:39
Katherine 6:41
Erin 6:48
David S 6:50
Mahony 6:51
Erika 7:05
Mike B 7:06
Sup 7:12
Andrew 7:20
Arleigh 7:25
Jody 7:44
Lisa L 7:44
Michelle L 7:49
Mike K 8:07
Pedro 8:29
Lisa A 8:33
Erik 9:59
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9.13.14

Mike D. and Owen

Mike D. and Owen

Variation of “The Physical Fitness Test”

For time:
Run 800m
Row 250m

For Reps:
Toes to Bar
Ring Push-ups
Thruster (60%/50% Bodyweight)

Name Run Row T2B RPU T Burpee
Jeff 2:49 50 20 20 10 24
Donny 2:56 :50 24 26 16 33
Donald 3:07 :46 13 22 7 29
Chloe 3:10 - 11 16 14 29
Matthew 3:11 :43 17 25 10 24
Greg 3:14 :54 10 13 16 20
John 3:14 - 14 - - -
Jason 3:14 - 21 24 15 24
Nic 3:16 :54 21 22 20 26
Matt E 3:28 :48 10 25 15 22
Zac 3:29 :44 25 22 12 24
Derrick 3:34 - 14 18 5 22
Erika 3:34 :52 15 9 13 25
Mike A 3:35 :48 5 5 16 21
Andrew 3:38 :43 3 14 8 22
Lucy 3:38 :56 15 11 12 26
Kerry 3:41 1:00 1 7 11 27
Callie 3:42 1:02 7 6 5 22
Amelia 3:44 - 17 8 10 23
Amanda 3:45 :59 12 3 7 19
Jessica 3:52 :52 7 11 8 24
Meg 3:54 :48 12 15 10 24
Joanne 4:00 1:03 7 8 10 23
Sabra 4:21 1:06 10 10 8 26
Shayla 4:32 - 16 11 - 29
Brenda - :56 15 8 10 12
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9.12.14

Love CrossFit Park Hill

Love CrossFit Park Hill

Snatch Ladder
*Muscle snatch = 3, Squat = 2, Power = 1
Start at (30/15) then add (5/3) each lift
Rotate to the next bar every 0:40

B. Clean & Overhead Ladder *same as above
*Press = 3 points, Push press = 2, Jerk = 1

Name Total
Shayla 147
Chloe 117
Donny 107
Michael 96
Kara 88
Eric 84
Steph 84
Armando 78
Jason 77
Laura 77
Brian 75
Phillip 74
Lacee 74
Tera 70
Patti 69
Lisa 69
Matthew 65
Katherine 62
Erika 61
Matt 57
Vernon 55
Reggie 53
David 49
Erin 48
Sabra 47
Mike F 47
Donald 46
Mike B 44
Michael K 44
Andrew 41
LBK 25
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9.11.14

Farmer's Carry

Farmer’s Carry

Name WOD
Jason/Jon 29:50 (rx)
Casey/Pedro 31:51 (rx)
Norm/Mike/Fawn 34:32 (rx)
Owen/Brian 37:24 (rx)
Armando/Matthew 39:35 (rx)
Erika/Tara 31:00 (6)
Szabina/Car/Mich 31:22 (6)
Chelsea/Laura 33:40 (5)
Margaret/Jody 34:32 (5)
Steve/DaveW 35:22 (6)
Liz/Donald 36:10 (4)
Lacee/Dan 37:30 (2,4)
Chloe/Andrew 37:59 (1)
KT/Noelle/Amelia 38:28 (5)
Katherine/Phillip 38:38 -
JeffF/Arleigh 38:58 (5)
Sam/Isaac 40:31 (5)

 

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9.10.14

Kettlebell Swings

Kettlebell Swings

Partner “Helen”
3 rounds for time:
Run 400m Together
21 KB Swings / 12 Pull-ups
12 Pull-ups / 21 KB Swings

Name “Helen”
Mike F 11:04 (rx)
Abraham 11:04 (rx)
Brian 11:07 (rx)
Patti 11:47 (rx)
Chloe 12:05 (rx)
Donald 12:05 (rx)
Chelsea 12:15 (rx)
Sam 12:22 (rx)
Jody 12:22 (rx)
Matthew 12:35 (rx)
Owen 12:46 (rx)
Jake 13:12 (rx)
Amelia 13:30 (rx)
Lacee 13:39 (rx)
Katherine 13:39 (rx)
Andrew 14:13 (rx)
Matt E 14:41 (rx)
Margaret 14:42 (rx)
Szabina 14:42 (rx)
LBK 16:05 (rx)
Brett 16:05 (rx)
Mike B 16:12 (rx)
Scott D 11:09
Kara 12:35
Joanne 12:36
Angela 12:45
Sabra 12:48
Lisa 13:17
Jen M 13:39
Erin 14:13
Patrick 14:14
Vernon 14:42
Janie 15:12
Heather 15:12
Alex DNF

 

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9.9.14

On your mark, get set, ...

On your mark, get set, …

“The CrossFit Total”
Back Squat, 1 rep
Press, 1 rep
Deadlift, 1 rep
*15 minute time limit for each lift

Name CF Total
Gabe 454
Mike D 436
Donny 417
Eric 406
Norm 397
Philip 395
Armando 373
Ambrose 368
Brian 363
Matt E 360
Wojtek 350
Grant 340
Mike F 326
Mike B 325
Matthew 315
Dominick 311
Jeff 302
Johnny 278
Kara 277
Amanda 270
Scott 262
Kyle 255
Isaac 250
Lisa 244
Laura M 236
Steph 225
Sarah V 221
Szabina 213
Caroline 199
Katherine 193
Heather 191
Pedro 185
Nisha 158
Tiffany 158
Sally 156
Kera 152
Fawn 151
Tamara 150
Chelsea 148
Danielle 147
Liz 141
Elise 127
Rachel 117
Kerry 112
Joanne 111
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9.8.14

THE SITE IS BACK UP!

Tara

Tara

4-3-2-1 reps for excellence:
Bar Muscle-up
Muscle-up

Accumulate 3 minutes freestanding handstand hold
Monkey Bars and Monkey Rings

For time:
Row 2k

Name WOD
Casey 6:52
Brian 7:17
Jason D 7:20
Matthew 7:24
Donald 7:27
Armando 7:28
Mike D 7:35
Abraham 7:39
Philip 7:42
David A 7:45
Chloe 7:46
Andrew 7:48
Mike B 7:52
David S 7:58
Mike S 8:02
Mike K 8:02
Steph 8:05
Donny 8:21
Mike F 8:28
Nadia 8:33
Scott D 8:35
Joan 8:43
Greg 8:43
Arleigh 8:45
Sam 8:45
Katherine 8:46
Lacee 8:54
Liz 8:55
Lucy 8:55
Dave W 8:58
Jody 9:07
Yoshi 9:08
Patti 9:10
Jess 9:19
Lisa A 9:20
Rachel 9:23
Lisa L 9:24
Kera 9:38
Sabra 9:51
Erin 9:53
Sup 10:08
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