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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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1.21.2015

jan21

A. For Time:
Row 1000m
Then
5 Rounds of:
5 Single Arm KB/DB Snatch + 10 Lunge Steps with KB/DB Overhead
10 Ring Rows
Then
800m Run

B. 3 Sets: Down Facing Chinese Plank x 30s

Name WOD
Donald 13:13
Rob 13:42
Brian 14:04
Abraham 14:13
Chloe 14:20
Laura R 14:25
Patrick 14:35
Josh 14:38
Chelsea 14:46
Philip 14:54
Liz 14:55
Jesse M 15:12
Jessica F 15:18
Katie 15:41
Kara 15:50
Scott 15:55
Casey 16:00
Andrew H 16:00
Amelia 16:06
Eric 16:32
Callie 16:40
Patti 16:41
Jessica P 16:59
Ambrose 17:12
Sarah V 17:12
Tiffany C 17:14
Sabra 17:18
Kera 17:26
Big Bird 17:40
Tiffany H 17:48
Melissa 17:51
Joanne 17:58
Vernon 18:01
Chris H 18:01
Dave 18:10
Tara 18:22
Owen 18:23
Kim 18:26
Rachel G 18:29
LBK 18:52
Mike B 18:54
Rackel K 18:54
Rachel F 19:02
Jody 19:08
Amy 21:48

 

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1.20.2015

jan20

A. 5 Sets: Squat Clean + Front Squat + Jerk
Build to heavy.

B. AMRAP 5 Minutes:
5 Burpees
5 Chest-to-Bar Pullups

-Rest 5 Minutes-

C. AMRAP 5 Minutes:
6 Ring Dips
9 Box Jumps

Name WOD(total)
Jason 217
Sam 200
Armando 194
Mike D 193
Ryan 190
Sabra 185
Sterling 179
Eric 177
Yoshi 177
Abraham 175
Donny 175
Greg 175
Andrew 175
Mike S 171
Brian 170
Andrew 167
Laura M 166
Fawn 164
Steph M 163
Dan 162
Kaitlin 157
Owen 156
Margaret 155
Rob 155
Amelia 153
David S 150
Michelle L 149
Andrea 143
Greg 143
Liz 142
Donald 142
Sarah V 141
Nancy 141
Andy 137
Jessica P 137
Erin 135
Scott 134
Kyle 134
Firster 133
Clayton 132
Sarah M 131
Kara 130
Harper 126
Laura 125
Chloe 115
Matthew 114
Shayla 110
Sarah 101
Casey 97
Mike B 95
Jenny 95
Nadia 58
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1.19.2015

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A. In 15 minutes, build to a heavy Deadlift triple.

B. For Time:
15 Deadlift (at 75% of todays heavy triple)
Hand Release Pushups x 30/20
Run 800m
10 Deadlift
Hand Release Pushups x 20/10
Run 400m
5 Deadlift
Hand Release Pushups x 10/5
Run 200m

Name WOD
Brett 9:44
Brian 9:47
Sam 10:15
Chloe 10:16
Jesse 10:20
Clint 10:27
Laura 10:57
Stacy 11:31
Dawkins 11:37
Armando 11:39
Erika B 11:44
Kera M 11:45
Tiffany C 11:48
Mike D 11:51
Rachel K 11:51
Andera H 11:55
Michelle L 11:57
Katie 12:06
Donn 12:14
Tara 12:20 (row)
Andrew G 12:24
Steve P 12:26
Mike K 12:30
Ryan B 12:47
Shayla 12:57 (row)
Mike 13:05
Liz 13:14
Amelia 13:14
Mike B 13:26
Firster 13:35
Scott M 13:39
Sarah H 13:43
Owen 13:49
Laura M 13:56
Andy C 14:01
Josh 14:04
Steve K 14:09
Amy 14:27
Kara T 14:36
Mike A 14:40
Lisa L 15:19
Durkee 15:26
Matthew 15:30
Erin 16:02
Wojtek 17:43
Cody 9:06 (m)
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1.18.2015

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A. 5 Sets: Overhead Squat x 5
Build over the sets keeping technique as priority.

B. For Time:
9-7-5 Reps of:
Muscle Ups*
Overhead Squat
* Can sub 18-14-10 reps of CTB Pullups/Pullups

C. 3 Sets: Face Up Chinese Plank x 30s

Name WOD
R Firster 5:48 CTB
Kim 5:51 CTB
Jenny 6:00 PU/CTB
Andrew 6:35 CTB
Fawn 11:53 MU/GRN
Mike S 12:55 MU
Armando 17:05 MU/BMU
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1.17.2015

jan17

A. 3 Rounds Not for Time:
Chest-to-Bar Pullups/Pullups/Ring Rows x 6-12
L-Sit Hold for Max Time
Pistols x 5-10 each leg

B. With a partner, one person working at a time, and alternating movements, complete as many rounds and reps as possible in 24 minutes of:
20 Lateral Jumps (over bench, parallette, or abmat)
400m Run
40 Mountain Climbers (20 steps per leg)

Name WOD
Casey/MikeB 10+20
Grenny 8+20
Sup/Michelle 8+20
Steve/Ryan 8+20
Chloe/Amelia 8+19
Joanne/Katie 8+18
Andrew/Scott 8+10
David/Tiffany 8+9
Scott/Ryan 7+10
Greg/Brad 6+20
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