WODS: October 2011
"Zeek"
5 Rounds for time:
13 x Push Jerk
13 x Pull Up
225M Run
Phil: 17:00 (blk/red)
Katelyn: 17:49 (pur,225M Row)
Tracy: 18:02 (40#,blu/pur)
Emma: 16:50 (pur)
Houdini: 22:16 (75#,grn)
Joe L: 12:58 Rx
WAT: 14:25 (grn)
Conor: 15:20 Rx
Preston: 9:52 Rx
Tyler: 10:16 Rx
Tammy: 15:40 (55#,GRN,Row)
Jimmy: 15:55 (55#,GRN,Row)
Rachel: 17:51 (45#,GRN)
SAM: 18:00 (55#,GRN)
Ethan: 20:43 (75#,GRN)
Forrest: 12:42 (85#, GRN)
BEN: 15:10 (GRN)
Colton: 17:50 Rx
MarK: 15:30 Rx
Michael: 17:34 (GRN)
Kristin: 12:13 Rx
Brett: 15:04 (75#,GRN)
Dave: 12:23 Rx
Becca: 14:04 (45#,GRN)
Joe B: 17:57 (65#)
Joe C: 14:27 (75#,BLK)
Devin: 16:34 Rx
"BRADSHAW"
10 Rounds For Time:
3 x Handstand Push Up
6 x Deadlift (225/155)
12 x Pull Up
24 x Double Under
Van: 24:12 (165#,grn/blu,grn)
Katelyn: 24:19 (abmat,115#,blu/pur)
Evan: 20:30 rx
Conor: 28:00 Rx
Meagan: 24:20 (75#,grn)
Sean: 22:39 Rx
Tammy: 22:33 (80#,grn/blu,grn)
Brian: 30:57 (abmat)
Preston: 19:43 Rx
10282011
4 Rounds:
5 x Power Clean (95/65)
10 x Thruster (95/65)
15 x Hand Release Push Up
Phil: 9:37 (65#)
Tammy: 7:55 (50#)
Scott: 11:11 (75#,pushpress)
Sean: 8:09 Rx
Joe L: 8:44 Rx
WAT: 8:08 (65#)
Emma: 9:23 Rx
EthanR: 7:27 (15#)
Preston: 5:59 Rx
Tyler: 7:42 Rx
Jimmy: 8:37 (65#)
Kevin: 11:35 (65#,pushpress)
Katelyn: 8:15 Rx
Evan: 7:18 Rx
Emily: 8:33 (35#)
Brian: 9:22 Rx
Forrest: 11:13 Rx
Rebecca: 9:58 Rx
Kristin: 7:55 Rx
Ryan: 8:27 (45#)
Ben: 10:00 (85#)
Sam: 9:57 (50#)
10 Minute AMRAP:
Kettlebell Snatch (24/16kg)
**The kettlebell cannot touch the ground, 5 burpee penalty for setting the bell down. Max reps is score.**
Phil: 146 (16kg)
Lauren: 128 (8kg)
Evan: 143 Rx
Emma: 262 (8kg)
Joe L: 155 (16kg)
WAT: 136 (16kg)
Rebecca: 172 (8kg)
Preston: 195 Rx
Danielle: 141 (12kg)
Tammy: 147 (8kg)
Wilk: 160 (16kg)
Forrest: 216 (16kg)
Melanie: 214 (8kg)
Jimmy: 187 (12kg)
Sam: 230 (8kg)
Kevin: 191 (8kg)
Rachel: 219 (8kg)
Tim: 201 (12kg)
Conor: 195 (16kg)
Meagan: 236 (8kg)
Sean: 141 Rx
Tyler: 143 Rx
"Cheeno"
5 rounds:
5 x Handstand Pushup
10 x Pull Up
400M Run
Compare to 13JUN11
Phil: 20:38 (blk/blu,blk/red)
Houdini: 25:22 (blk/grn,grn)
Chris: 15:02 Rx
Emma: 16:57 (red/pur,pur)
Tracy: 20:36 (grn/grn,blu)
Evan: 16:26 (vest/strict)
Rebecca: 20:21 (red/blu,blu)
Bryce; 13:16 Rx
Joe L: 13:41 Rx
Wat: 21:03 (grn)
Tammy: 17:24 (grn/red,grn)
Scott: 24:35 (grn/red,grn)
Conor: 15:35 Rx
Melanie: 17:23 (grn/red,grn)
Ben: 18:48 (red)
Emily: 19:14 (box,grn)
Katelyn: 19:05 (abmat hspu)
Mark: 17:29 (blu/blu)
Ethan: 20:20 Rx
Ryan: 21:53 Rx
Van: 17:24 (blu/blu, grn)
Kristin: 13:42 Rx
Colton: 13:10 Rx
Tyler: 11:41 Rx
Preston: 10:52 Rx
HAPPY BIRTHDAY HOUDINI!
2 Rounds For Time:
28 x Deadlift (155/105)
28 x Box Jump (24/20)
28 x Wall Ball (20/14)
**If you have a twin bring them**
Houdini: 16:18 (14#)
Phil: 14:44 Rx
Lauren: 11:15 Rx
Joe L: 9:39 Rx
WAT: 14:15 Rx
Tracy: 13:38 (65#,8#)
Emma: 12:28 Rx
Evan: 7:48 Rx
Preston: 7:16 Rx
Wilk: 9:48 Rx
Scott: 16:45 (135#,20")
Tammy: 11:32 (70#,8ft)
Mark: 13:23 Rx
Jimmy: 10:47 (95#,20")
Becca: 9:36 (65#,10#)
Katelyn: 10:23 Rx
Daniel: 7:45 Rx
Sam: 12:38 (95#, 14#)
Tyler: 7:29 Rx
Chris: 10:11 Rx
Joe C: 9:40 (115#,20",14#)
Devin: 7:08 Rx
REST!
"ELIZABETH"
21-15-9
Clean (135/95)
Ring Dip
Phil: 6:12 (95# PC, GRN)
Houdini: 15:54 (95#, GRN)
Rebecca: 11:50 (75#,BLU)
Emma: 12:27 (75#,PUR)
Tyler: 12:57 Rx
Preston: 8:05 Rx
Wilk: 10:32 (95#,Red)
Scott: 8:15 (85#PC,Blu)
Tammy: 8:57 (40#, Blu)
Lauren: 11:56 (70#, blu)
WAT: 13:17 (95#,REd)
Katelyn: 11:42 (85#,blu)
Conor: 13:32 Rx
Kristin: 11:05 (85#,Pur)
Sam: 11:24 (55#,Grn)
Ethan: 16:43 (95#)
Van: 10:24 (75#, Blu)
Kristen: 14:54 (35#,blu)
Becca: 7:40 (55#,blu)
Joe A: 10:34 Rx
Joe C: 9:20 (75#,red)
Joe L: 10:25 Rx
Colton: 10:47 (75#)
Ryan: 10:51 (75#,PC,blu)
Forrest: 8:24 (95#,pur)
Ben: 8:31 (95#,pur)
Chris: 8:27 (95#)
Emily: 7:55 (35#,blu)
Devin: 9:24 (115#,red)
"ABBATE"
For Time:
1 Mile Run
21 x Clean & Jerk (155/105)
800M Run
21 x Clean & Jerk (155/105)
1 Mile Run
Katelyn: 34:22 (75#)
Evan: 32:57 (135#)
Joe A: 31:34 (135#)
Joe L: 36:12 (135#)
Kristin: 25:07 (85#)
Meagan: 31:57 (35#)
Devin: 26:59 (115#)
Emma: 29:32 (65#)
Sean: 31:24 Rx
Jimmy: 29:21 (75#)
Mike: 28:22 (95#)
Dave: 26:09 Rx
Tammy: 30:03 (45#)
Bryce: 28:44 Rx
Mark: 30:33 (95#)
Tyler: 26:19 Rx
Sam: 28:53 (55#)
Emily: 30:46 (35#)
Preston: 25:41 Rx
10 Minute AMRAP:
10 x Lateral Jump Burpees
10 x Situps (25/15# Plate)
Houdini: 4+10 RX
Phil: 5 RX
Ethan Rinks: 4 (15#)
Tracy: 5+10 (10#)
Ethan: 5+7 Rx
Katelyn: 6+13 Rx
Joe L: 6+14 Rx
WAT: 5+14 Rx
Emma: 6+10 Rx
Tyler: 9 Rx
Van: 6+6 Rx
Kevin: 5+12 (15#)
Rebecca: 7+10 Rx
Melanie: 6+3 Rx
Scott: 7 Rx
Jimmy: 5+19 Rx
Tammy: 7 Rx
Colton: 6+18 Rx
Kristin: 9+7 Rx
Ben: 5+1 Rx
Sam: 5+4 (15#)
Joe C: 6+2 (15#)
Meagan: 6+1 Rx
Devin: 8+8 Rx
Sean: 7+12 Rx
Preston: 9+4 Rx
5 rounds:
225M Run
10 x Backsquat (185/105)
10 x Chest to Bar Pullup
Phil: 17:24 (95#,Box,Blk/Red)
Houdini: 17:01 (95#,Blk)
Lauren: 15:14 (85#,grn)
Emma: 15:11 (Red)
Rebecca: 15:11 (Grn)
Wat: 14:48 (95#,Grn)
Ethan: 14:55 (45#,grn)
Tracy: 15:55 (55#,Grn)
Joe L: 17:51 Rx
Tyler: 18:08 Rx
Preston: 12:33 Rx
Tammy: 12:58 (65#,Grn)
Scott: 17:16 (Box Squat,blu)
sam: 12:54 (75#, Grn)
Jimmy: 13:56 (45#, Grn)
Kristin: 13:33 (Red)
Wilk: 13:24 (75#, Grn)
Tim: 14:55 (95#)
Devin: 13:10 (95#)
Joe B: 16:51 (95#)
Chris: 13:45 (95#)
Emily: 13:51 (45#, Grn)
7 Rounds for time:
10 x Hand Release Pushup
10 x Kettlebell Swing (24/16kg)
20 x Air Squats
Chris: 9:14 RxPhil: 16:51 Rx
Houdini: 17:11 (16kg)
Emma: 10:43 Rx
Preston: 8:17 Rx
Rebecca: 11:44 Rx
Tyler: 8:44 Rx
Joe L: 9:24 Rx
WAT: 15:41 Rx
Mark: 9:43 Rx
Kristin: 6:57 Rx
Ethan: 8:20 (12kg)
Ben: 11:25 (16kg)
Emily: 8:46 (12kg)
Meagan: 11:22 16kg
Van: 10:25 (16kg)
Colton: 10:24 Rx
3 Minute AMRAP: Deadlift
1 minute Rest
3 Minute AMRAP: Squat Cleans
1 Minute Rest
3 Minute AMRAP: Shoulder to Overhead
** Score is total weight moved in lbs**
**Use as much or as little as you want to maximize weight lifted**
Rest!
Happy Birthday to one of CrossFit Nashville's First Members!
Tyler's Birthday WOD:
26 x Pullup
26 x Burpee
26 x Ring Dip
26 x Situp
26 x Knees to Elbows
26 x Box Jump (24/20)
**1 Minute Rest**
Max Muscles Ups (Max Strict Pull Ups)
Phil: 11:53 (blk,grn)
Emma: 10:20/1 pullup (red,pur)
Tracy: 11:41/4 pullups (grn, blu)
Evan: 9:33/0 Rx
Katelyn: 9:54/1 pullup (blu, red)
Joe L: 8:59/0 Rx
Houdini: 13:44/10 pullups (blk, grn, 20")
Preston: 5:34/4 Rx
Melanie: 9:27/4 pullups (grn, blu)
Rebecca: 9:20/2 (grn,blu)
Wilk: 9:19/ (pur)
Joe C: 10:34 (blk,grn)
Rachel: 15:45 (grn,grn)
Dave: 9:45/7 Pullups
Becca: 10:10/12 pullups (grn,blu)
Kristin: 9:05/0 Rx
Mark: 11:21/0 Rx
Van: 12:03/0 (Blu,blu)
Meagan: 10:40/1pullups (grn,blu)
Kevin: 10:14/2 pullups(blu,blu)
Ethan: 9:18/2 (pur)
Sam: 10:46/0 (grn,blu)
Devin: 11:35/1 pullup (blu)
Ben: 11:58/4 pullups (blu,blu)
Chris: 8:49/4 pullups Rx
Joe B: 14:12/2 pullups (pur)
Tyler: 6:29/0 Rx
"Nutts"
For Time:
10 x Handstand Pushups
15 x Deadlifts (250/205#)
25 x Box Jumps (30/24)
50 x Pull Ups
100 x Wall Ball (20/14)
200 x Double Under
400M Run (with 45/25# Plate)
Tyler: 22:01
Preston: 18:40
Devin: 25:12 (HSPU-Blu/blu,205#,SNG)
Katelyn: 25:23 (155#, blu, SNG)
15 Minute AMRAP:
225M Run
15 x Wall Ball (20/14)
30 x Double Under
Phil: 3+225M (sng)
Houdini: 3+225M (14#,sng)
Emma: 4+225+6 Rx
Tracy: 4+145M (8#, sng)
Joe L: 5+150M Rx
Tyler: 6+160m Rx
Sean: 6+225+22 Rx
Van: 5+225+14 (10#, Sng)
Preston: 7+5M Rx
Kristin: 6+225+10 Rx
Mark: 4+225+8 Rx
Kristen: 4 (4#,sng)
Katelyn: 4+130M (sng)
20111013
5 rounds for time:
10 x Toe to Bar
10 x Goblet Squat (24/16kg)
Lauren: 7:58 Rx
Houdini: 15:59 (ring)
Phil: 9:15 (ring)
Sam: 6:28 (16kg/ring)
Emma: 5:49 Rx
Preston: 3:24 Rx
Rebecca B: 7:06 Rx
Melanie: 6:38 (ring)
Joe L: 5:46 Rx
WAT: 11:10 (k2e)
Wilk: 6:04 Rx
Kristin: 4:10 Rx
Meagan: 4:09 (kneeup)
Emile: 4:10 (knee up)
Sean: 4:44 Rx
Colton: 5:38 Rx
Becca: 5:56 (kneeup)
Devin: 8:28 (k2e)
Tim: 8:12 Rx
Joe C: 6:15 (16kg/ring)
10 Minute AMRAP
5 x Burpee Box Jumps (24/20")
10 x Power Snatch (75/55)
15 x Hand Release Push Up
Phil: 3+1 Rx
Anna Rose: 4rds (50#)
Preston: 5+17 Rx
Emma: 3+11 Rx
Rebecca: 4+7 Rx
Melanie: 3+27 (35#)
Sam: 4rds (35#)
Joe L: 4+4 Rx
WAT: 3+14 Rx
Katelyn: 4+3 Rx
Kristin: 5+11 Rx
Colton: 4+1 Rx
Ethan: 3rds Rx
Joe B: 3+6 (65#)
Connie: 5+15 (35#)
Ben: 3+15 (65#)
Van: 3+12 Rx
Wilk: 4+3 Rx
Mark: 4+10 Rx
Sebastian: 5+2 Rx
11 OCT WOD:
Deadlift: 5-5-3-3-1-1-1
Then 1 minute pull ups
1 minute rest
1 minute situps
1 minute rest
1 minute air squats
Score is total reps
Phil: 305# 102 Reps (BlkRed)
Lauren: 165# 110 Reps (Grn)
Melanie: 170# 109 Reps (Grn)
Tracy: 110# 102 Reps (Grn)
Joe L: 345# 134 Reps
Evan: 345#
Sam: 215# 81 Reps (Grn)
Emma: 175# 118 Reps (red)
Preston: 425# 152 Reps
Tyler: 325# 160 Reps
Kristin: 210# 142 Reps
Jimmy: 245# 100 Reps (Grn)
Kevin: 165# 100 Reps (Bu)
Colton: 360# 133 Reps
Mark: 275# 129 Reps
Chris: 365# 139 Reps
Tim: 290# 123 Reps
Devin: 275# 108 Reps
Meagan: 195# 104 Reps (Grn)
Joe B: 225# 98 Reps
3 rds for time:
400M Run
30 x Kettlebell Swings (24/16kg)
Phil: 12:04 (16kg)
Joe L: 10:05 Rx
Sam: 10:05 (16kg)
Emma: 10:20 Rx
Rebecca: 13:16 Rx
Preston: 7:32 Rx
Tyler: 7:59 Rx
Kevin: 12:50 (12kg)
Lauren: 11:20 Rx
Mark: 8:54 (16kg)
Kristin: 7:57 Rx
Jimmy: 10:07 (16kg)
Rachel: 15:15 Rx
Ethan: 13:23 (16kg)
Wilk: 9:40 (12kg)
Van: 9:34 (12kg)
Cary: 12:26 (12kg)
Joe C: 11:14 (16kg)
Devin: 9:43 Rx
Chris: 12:46 Rx
REST!
"The Seven"
7 Rounds For Time:
7 x Handstand Pushup
7 x Thrusters (135/95)
7 x Knees to Elbow
7 x Deadlift (245/170)
7 x Burpee
7 x Kettlebell Swing
7 x Pull Up
**40 MIN CAP**
WAT: 4+27
Sam: 34:52 (Box,35#,105#,16kg,GRN)
Preston: 29:34 Rx
Kristin: 35:29 (65#,135#,16kg,)
Rebecca: 36:07 (GRN/Blu, 65#, 135#, 16kg, GRN)
Katelyn: 35:18 (65#, 145#, 16kg, GRN)
Evan: 33:35 (2rds@135#, 5@95#)
Emma: 37:18 (blu/blu, 65#, 125#, 16kg, RED)
Devin: 39:24 (grn/blu, 65#, 185#, 24kg)
Lauren: 6+21
For Time:
400M Run
50 x Front Squat (95/65)
50 x Hand Release Push Up
400M Run
Katelyn: 11:02 Rx
Preston: 8:36 Rx
Tyler: 9:35 Rx
WAT: 16:15 (75#)
Rebecca: 11:38 Rx
Emma: 9:24 Rx
Kristin: 8:17 Rx
Dave: 9:05 Rx
Becca: 10:32 (45#)
Connie: 9:53 (45#)
Jimmy: 10:29 (45#)
Melanie: 11:32 (45#)
Devin: 11:21 Rx
5 Rounds For Time:
12 x Pull Ups
15 x Wall Ball (20/14) (12ft/10ft)
Lauren: 10:50 (blu/grn)
Joe L: 9:00 Rx
Emma: 9:52 (Red)
Rebecca: 9:55 (Grn)
Tracy: 11:02 (8#,Grn)
Preston: 5:56 Rx
Tyler: 8:13 Rx
WAT: 15:17 (Grn/14#)
Anna Rose: 7:25 (blu)
Brittany: 8:00 (grn, 8ft)
Jimmy: 10:49 (14#,Grn)
Kevin: 11:18 (14#,Blu)
Kristin: 6:50 Rx
Joe B: 14:18 (14#)
Joe C: 11:33 (Grn,10#)
Chris: 10:13 Rx
Tim: 11:40 (14#)
Devin: 12:43 Rx
Rachel: 11:10 (Blk,10#)
12 Minute AMRAP:
1 x Power Clean (@ 75% 1RM)
1 x Box Jump (@ 75% 1RM)
**Increasing Ladder 1x 2x 3x etc for 12 minutes**
Anna Rose: 11+8 (65#, 24")
Chris: 9+1 (135#, 27.75")
Tracy: 10+5 (45#, 20")
Emma: 10+1 (75#, 20")
Rebecca: 10+9 (75#, 24")
Preston: 8+17 (205#, 40")
Lauren: 11 (65#, 25")
Kristin: 11+4 (85#, 30")
Jimmy: 10+7 (75#, 20")
Ethan: 8+5 (115#, 20")
Colton: 9+4 (125#, 40")
Conor: 10 (155#, 31")
Evan: 7+7 (160#, 36")
Connie: 13+22 (45#, 20")
WAT: 8+5 (155#, 27.5")
Joe L: 9+3 (135#, 36")
Joe B: 9 (105#, 31")
"Diane"
21-15-9
Deadlift (225/155)
Handstand Push Up
Houdini: 15:05 (blk/grn, 155#)
Lauren: 13:40 (grn/grn, 95#)
Emma: 10:09 (125#,blu,blu)
Sam: 5:42 (95#, box)
Rebecca: 9:19 (135#, grn/blu)
Preston: 5:45 Rx
Kevin: 7:39 (105#, grn/blu)
Tammy: 6:14 (65#, grn/blu)
Melanie: 6:54 (95#, blk/blu)
Sean: 14:53 Rx
Jimmy: 7:13 (95#, blk/blu)
Colton: 15:25 Rx
Tyler: 11:43 Rx
Kristin: 15: 39 Rx
Katelyn: 9:24 (135#, grn/blu)
Chris: 7:32 (grn/blu)
Devin: 9:46 (185#, grn/blu)
Dave: 6:50 (Blk/blu)
Tim: 6:51 (175#, grn/blu)
Joe L: 12:28 Rx
Joe B: 11:56 (155#, grn/blu)
Becca: 9:10 (65#, grn/blu)
REST!
Some Extra Credit for those who want help with their Overhead Squat!
"Nancy"
5 Rounds for Time:
400M Run
15 x Overhead Squat (95/65)
Anna Rose: 15:56 (50#)
Preston: 12:55 Rx
Houdini: 21:56 (45#)
Rebecca: 20:35 Rx
Sam: 15:44 (35#)
Evan: 16:10 Rx
Emma: 16:20 (45#)
Conor: 19:23 Rx
Tammy: 18:53 (40#)
Rachel: 21:16 (35#)
Colton: 17:55 (75#)
Jimmy: 16:41 (15#)
Sean: 14:05 Rx
Ethan: 24:25 (45#)
Joe L: 16:56 Rx
Katelyn: 17:03 Rx
Devin: 13:32 (45#)
"Lumberjack 20"
20 Deadlifts (275/185)
400M Run
20 KB Swings (32/24kg)
400M Run
20 Overhead Squats (115/75)
400M Run
20 Burpees
400M Run
20 Chest to Bar Pull Ups
400M Run
20 Box Jumps (24/20)
400M Run
20 Dumbell Squat Cleans (45/35)
400M Run