WODS: November 2011
"CROSSFIT TOTAL"
The Best of 3 attempts of:
1RM Backsquat
1RM Overhead Press
1RM Deadlift
**Score is the sum of all 3 lifts, rest as needed between sets**
Phil: 685
Houdini: 605
Sean: 745
Emma: 395
Joe L: 810
Wat: 765
Rebecca: 515
Wilk: 705
Tyler: 730
Preston: 950
Kristin: 465
Van: 565
Jimmy: 535
Becca: 370
Dave: 855
Forrest: 645
Colton: 710
Katelyn: 475
Melanie: 405
Ethan: 580
Locke: 675
Kevin: 395
Ben: 715
Rachel: 400
Evan: 865
"TRON"
4 Rounds for time:
20 x Overhead Squat (75/55)
40 x Double Under
**Workout must be completed to the soundtrack to TRON**
Sean: 7:42 Rx
Emma: 10:00 Rx
Joe L: 12:56 Rx
Preston: 6:23 Rx
Tyler: 12:14 Rx
Mark: 10:03 Rx
Kristin: 7:16 Rx
Lauren: 12:52 (Mod)
Houdini: 13:13 (Mod)
Phil: 13:00 (Mod)
Rebecca: 11:15 (Mod)
Will 13:10 (Mod)
Lindsey: 12:40 (Mod)
Wilk: 11:42 (Mod)
Tammy: 11:51 (Mod)
Jimmy: 13:00 (Mod)
Sam: 14:43 (Mod)
Dave: 10:36 (Mod)
K10: 10:11 (Mod)
Kevbot: 14:30 (Mod)
Joe B: 14:05 (Mod)
Joe C: 12:50 (Mod)
Colton: 13:16 (Mod)
REST!
***CROSSFIT NASHVILLE WILL BE CLOSED TIL NOV 28***
Happy Thanksgiving to you and your family!
"THANKSGIVING"
FOR TIME:
400M Run
3 x Rope Climb (15ft)
10 x Hang Power Snatch (95/65)
20 x Front Squat (95/65)
30 x Wall Ball (20/14)
20 x Front Squat
10 x Hang Power Snatch
3 x Rope Climb
400M Run
***REMINDER** CrossFit Nashville will be CLOSED NOV 24-26 for the Holidays!
Sean: 15:47 Rx
Chris S: 12:14 Rx
Andrea: 17:30 Rx
Joe A: 17:40 Rx
Joe L: 15:20 Rx
Preston: 10:39 Rx
Tyler: 17:02 Rx
Conor: 18:47 Rx
Evan: 14:40 Rx
Kristin: 14:17 Rx
Phil: 18:27 (Mod)
Jimmy: 15:50 (Mod)
Michael: 18:38 (Mod)
Emma: 20:12 (Mod)
Rachel: 19:39 (Mod)
Melanie: 17:31 (Mod)
Tammy: 14:39 (Mod)
Ethan: 25:35 (Mod)
Devin: 17:36 (Mod)
Katelyn: 16:17 (Mod)
Van: 18:41 (Mod)
Ryan: 21:41 (Mod)
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift (135/95)
Ring Dips
Sean: 8:11 Rx
Joe A: 4:42 Rx
Joe L: 3:48 Rx
Conor: 3:59 Rx
Colton: 7:53 Rx
Tyler: 3:38 Rx
Preston: 3:36 Rx
Phil: 5:36 (Mod)
Rebecca: 6:07 (Mod)
Michael: 6:38 (Mod)
Emma: 6:43 (Mod)
Kevin: 5:44 (Mod)
Melanie: 5:39 (Mod)
Tammy: 4:44 (Mod)
WAT: 4:43 (Mod)
Kristin: 4:31 (Mod)
Rachel: 5:17 (Mod)
Jimmy: 5:59 (Mod)
Katelyn: 5:36 (Mod)
Devin: 6:47 (Mod)
K10: 7:18 (Mod)
Kevbot: 6:40 (Mod)
Ben: 7:40 (Mod)
Joe C: 7:40 (Mod)
Lindsey: 7:04 (Mod)
"Barbara"
5 Rounds For Time:
20 x Pull Up
30 x Push Up
40 x Situp
50 x Air Squat
**Rest 3 Minutes Between Rounds**
Sean: 24:54 Rx
Joe L: 28:00 Rx
Evan: 22:51 Rx
Tyler: 19:08 Rx
Preston: 17:08 Rx
Mark: 23:59 Rx
Kristin: 20:21 Rx
Forrest: 20:00 Rx
Katelyn: 25:22 Rx
Conor: 20:55 Rx
Tim: 46:56 Rx
Joe B: 48:57 Rx
Emma: 24:46 (mod)
Michael: 38:45 (Mod)
Tammy: 23:29 (Mod)
Van: 28:23 (Mod)
Rachel: 28:01 (Mod)
Rebecca: 24:39 (Mod)
Melanie: 26:29 (Mod)
Ethan: 28:20 (Mod)
Locke: 25:27 (Mod)
Jimmy: 28:00 (Mod)
Kevin: 26:53 (Mod)
Joe C: 33:17 (Mod)
K10: 28:34 (Mod)
Kevbot: 41:41 (Mod)
Phil: 3+70 (Mod)
WAT: 3Rds
Ryan: 3Rds
REST!
CROSSFIT NAHVILLE WILL BE CLOSED:
NOVEMBER 24-26 FOR THE THANKSGIVING HOLIDAYS
DANIEL
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
FOR TIME:
50 x Pull Ups
400M Run
21 x Thruster (95/65)
800M Run
21 x Thruster (95/65)
400M Run
50 x Pull Ups
Joe L: 19:25 Rx
Sean: 21:18 Rx
Preston: 15:17 Rx
Kristin: 18:53 Rx
Devin: 25:50 Rx
Dave: 18:22 Rx
Emma: 24:09 (red)
Becca: 27:52 (blu)
Becca: 19:23 (45#,red/pur)
Michael: 23:32 (75#,Grn)
Jimmy: 23:29 (65#,Row)
Sam: 24:30 (45#,Grn)
Van: 19:14 (65#,Grn)
Tammy: 19:17 (50#,pur,blu)
Rachel: 22:04 (45#,Blk)
K10: 17:19 (35#,Blk)
Kevbot: 27:13 (75#,Grn)
Amy: 19:10 (35#,Grn)
Happy Birthday Tracy!
2 Rounds For Time:
33 x Deadlift (95/65)
33 x Box Jump (24/20)
33 x Burpee
Phil: 16:19 Rx
Mark: 11:59 Rx
Tracy: 14:31 Rx
Emma: 12:51 Rx
Michael D: 11:52 Rx
Joe L: 11:09 Rx
Conor: 10:21 Rx
Chris B: 10:20 Rx
Kristin: 8:54 Rx
Tammy: 11:35 Rx
Sean: 10:08 Rx
Melanie: 12:48 Rx
Colton: 12:16 Rx
Ben: 10:41 Rx
Forrest: 8:42 Rx
Rachel: 18:27 Rx
Rebecca: 13:35 Rx
Joe C: 12:59 Rx
Sam: 15:17 Rx
Devin: 9:06 Rx
Preston: 7:10 Rx
Scott: 13:04 (20")
Michael: 19:12 (Mod)
21-15-9
Power Clean
Pull UP
**Power Clean weight based on percentage below**
Max clean: >250 lbs (>155 lbs) |
185 lbs (125 lbs) |
220 lbs - 249 lbs (135 lbs - 154 lbs) |
165 lbs (115 lbs) |
185 lbs - 219 lbs (110 lbs - 134 lbs) |
155 lbs (100 lbs) |
165 lbs - 184 lbs (100 lbs - 109 lbs) |
135 lbs (85 lbs) |
135 lbs - 164 lbs (90 lbs - 99 lbs) |
115 lbs (75 lbs) |
115 lbs - 134 lbs (80 lbs - 89 lbs) |
95 lbs (65 lbs) |
100 lbs - 114 lbs (70 lbs - 79 lbs) |
75 lbs (55 lbs) |
<99 lbs (<69 lbs) |
65 lbs (40 lbs) |
Dave: 8:15
Joe B: 10:11
Tyler: 8:21
Devin: 6:57
Preston: 7:51
Lauren: 14:32 (grn)
Emma: 8:39 (Pur)
Michael: 9:40 (Grn)
Scott: 9:34 (grn)
Kevin: 8:56 (blu)
Jimmy; 8:57 (Grn)
Forrest; 9:05 (red)
Sam: 8:50 (Grn)
Wilk: 8:41 (Grn)
K10: 4:48 (Blk)
Kevbot: 7:28 (Grn)
Joe C: 7:28 (Grn)
Lindsey: 8:18 (GRn)
Rachel: 7:06 (Blk)
20 Minutes to establish a 1RM Snatch
Snatch: 1-1-1-1-1
then:
"Death by 10 meters"
Increase 1x Every minute on the minute 10 Meter sprint. Score is last set you complete within the minute.
Phil: 125#, 13
Joe L: 135#, 16+16
Michael: 80#, 15
Locke: 125#, 14+14
Rebecca: 95#, 14
Mark: 145#, 15
Melanie: 70#, 14+13
Dave: 165#, 16
Conor: 155#, 16
Van: 115#, 14+14
Ethan: 115#, 14+14
Ben: 95#, 14+14
Woods: 95#, 14
Forrest: 115#, 20+14
Jimmy: 95#, 14+14
Tyler: 145#, 17+17
20 Minute AMRAP:
5 x Hang Power Clean (95/65)
10 x Push Jerk (95/65)
15 x Overhead Squat (95/65)
Joe L: 5+18 Rx
Preston: 9+16 Rx
Conor: 4+17 Rx
Dave: 5+20 Rx
Rebecca: 7+26 Rx
Mark: 5+1 Rx
Tyler: 4+24 Rx
Phil: 6+13 (Mod)
Houdini: 5 (Mod)
Lauren: 3+7 (Mod)
Tracy: 4+5 (Mod)
Emma: 8+26 (Mod)
Jimmy: 9+15 (Mod)
Tammy: 9+8 (Mod)
Melanie: 8 (Mod)
Kevin: 5+6 (Mod)
Sam: 6+20 (Mod)
Joe B: 4+23 (Mod)
400M Run
30 x Handstand Push Up
30 x Pull Up
400M Run
Joe L: 9:45 Rx
Preston: 7:01 Rx
Tyler: 7:42 Rx
Conor: 8:56 Rx
Colton: 8:40 Rx
Phil: 10:13 (Mod)
Emma: 13:40 (Mod)
Rebecca: 12:13 (Mod)
Tracy: 12:08 (Mod)
Michael: 14:58 (Mod)
Scott: 8:40 (Mod)
Sam: 7:52 (Mod)
Dave: 10:33 (Mod)
Tammy: 10:09 (mod)
Becca: 10:08 (Mod)
Lauren: 10:30 (Mod)
Van: 10:03 (Mod)
Mark: 6:19 (Mod)
Ethan: 6:48 (Mod)
Jimmy: 8:31 (Mod)
Locke: 8:18 (Mod)
Joe C: 10:46 (Mod)
Ben: 11:26 (Mod)
Ryan: 12:15 (Mod)
"Manion"
First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq.
Sean: 39:37 Rx
Tyler: 41:36 Rx
Preston: 30:55 Rx
Rebecca: 37:53 Rx
Evan: 41:56 Rx
Kristin: 30:08 (75#)
Devin: 32:39 (115#)
Wilk: 36:22 (115#)
Will: 36:30 (45#)
Lindsey: 41:30 (5rds)
Jimmy: 32:00 (45#,Row)
Emma: 33:11 (75#)
Katelyn: 33:24 (75#)
Scott: 36:01 (115#)
5 Rounds For Time:
11 x Power Clean (95/65)
11 x Toe to Bar
11 x Wall Ball (20/14)
Tracy: 18:06 (45#,ring kneeup,8#)
Kristin: 10:25 Rx
Houdini: 20:53 (ringkneeup,14#)
Rebecca: 15:53 (knee up)
Emma: 14:47 Rx
Tyler: 9:39 Rx
Kevin: 12:45 (65#,kneeup,14#)
Scott: 11:47 (85#,wall throws)
Melanie: 13:01 (knee ups,10#)
Tammy: 11:59 (50#,knee up, 8ft)
Devin: 11:42 Rx
Conor: 10:10 Rx
Sean: 9:39 Rx
Preston: 8:39 Rx
Ben: 13:01 (knee up)
Evan: 10:55 Rx
Backsquat: 5-5-3-3-1-1-1
then:
5 Minute AMRAP:
80ft Walking Lunge
20 x Situps
Lauren: 145#/ 2+83
Rebecca: 215#/ 3+96
Emma: 145#/ 4+84
Joe L: 300#/ 4+82
Ryan: 210#/ 3+78
Evan: 275#/
Preston: 325#/5+81
Locke: 195#/4+35
Kristin: 155#/ 5+20
Tammy: 110#/ 4+12
Colton: 235#/ 5+6
Mark: 235#/5+10
Jimmy: 135#/ 4+7
Meagan: 185#/ 4+10
Emily: 85#/ 4+30
Van: 135#/ 3+70
Conor: 255#/ 5+20
Joe C: 185#/ 4+40
Wilk: 235#/ 5+86
Devin: 220#/5+10
Will: 95#/ 3+95
Lindsey: 50#/3+10
5 Rounds for Time:
3 x Muscle Up
6 x Wall Climb
9 x Pistol
Sean: 13:19 Rx
Chris: 13:58 (Mod)
Houdini: 19:56 (Mod)
Preston: 13:20 Rx
Emma: 16:25 (Mod)
Joe L: 21:43 (Mod)
Rebecca: 19:25 (Mod)
Evan: 13:07 Rx
Sam: 14:06 (Mod)
Tammy: 14:56 (Mod)
Scott 12:55 (Mod)
Conor: 12:52 (Mod)
Tyler: 12:57 Rx
Kristin: 14:03 (Mod)
Jimmy: 15:43 (Mod)
Kevin: 16:45 (Mod)
Van: 16:33 (Mod)
Ben: 16:18 (Mod)
Wilk: 16:18 (Mod)
Becca: 15:02 (Mod)
Ethan: 12:37 Rx
2011 CrossFit Open WOD 11.2:
15 Minute AMRAP:
9 x Deadlift (155/100)
12 x Hand Release Pushup
15 x Box Jump (24/20)
Lauren: 7+13 Rx
Phil: 5+14 Rx
Sean: 8+2 Rx
Houdini: 4+26 Rx
Rebecca: 7+18 Rx
Tracy: 7+21 (40#)
Emma: 8+27 Rx
Wilk: 7+9 Rx
Preston: 11+24 Rx
Tyler: 9+24 Rx
Jimmy: 7+28 (115#,20")
Mark: 6+26 Rx
Melanie: 6+28 Rx
Tammy: 9+3 (65#)
Meagan: 6+9 (95#)
Emily: 6 (95#)
David: 6 Rx
Sam: 5+28 (135#)
Katelyn: 7+7 Rx
Joe L: 7+9
Joe C: 7 (135#,20")
Joe B: 5+19 (115#)
Locke: 7+9 (20")
Becca: 7+9 (85#)
Devin: 8+16 Rx
Press-Push Press-Push Jerk: 1-1-1-1-1-1-1
**Work up to a max on each, then move to the next lift**
then:
5 Minute AMRAP:
5 x Kettlebell Clean & Jerk (any hand however)
10 x Burpee
Phil: 145/175/180 3+6 Rx
Katelyn: 75/100/125 4+4 Rx
Emma: 65/95/105 4+4 Rx
Joe L: 125/165/ 5+2 (16kg)
Preston: 175/205/245 5+4 Rx
Rebecca: 85/115/125 3+12 Rx
Tyler: 145/160/175 4+14 Rx
Kevin: 100/125/115 4+11 (16kg)
Locke: 135/165/175 5 (16kg)
Melanie: 65/80/90 4+2 (12kg)
Lauren: 70/80/95 3+12 Rx
Tammy: 50/50/45 4+12 (12kg swings)
Mark: 95/155/185 4+3 Rx
Kristin: 85/115/140 5+7 Rx
Jimmy: 100/115/115 4+11 (16kg)
Van: 105/115/135 4+8 (16kg)
Ryan: 135/155/175 4+2 (16kg)
Meagan: 65/95/100 4+12 (8kg)
Sean: 155/195/235 5+3 Rx
Sam: 65/100/105 4+7 (8kg)
Wilk: 115/155/160 3+5 Rx
Ethan: 4+5 (12kg)
Devin: 105/155/160 4+7 Rx
Ben: 145/175/185 4+5 Rx
Joe C: 105/125/160 4+4 (16kg)
Chris: 165/195/ 4+5 Rx
Joe B: 95/115/135 4 (16kg)
BADGER
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
First posted 19 December 2007
"Badger"
3 Rounds For Time:
30 x Squat Clean (95/65)
30 x Pull Up
800M Run
Ryan: 43:08 (45#)
Emma: 36:09 (red)
Kristin: 28:48 Rx
Katelyn: 37:41 (red)
Evan: 38:40 Rx
Tyler: 29:45 Rx
Tammy: 33:23 (40#,blu)
Becca: 33:38 (45#, blu)
Will: 37:10 (45#,blu)
Joe L: 35:19 Rx
Preston: 27:53 Rx
Colton: 38:35 (75#)
Dave: 30:53 Rx
Emily: 34:54 (35#,GRN)
Meagan: 35:09 (35#,Grn)
WAT: 40:48 (75#,Grn)
Sean: 35:25 Rx
Jimmy: 35:49 (75#,Grn,Row)
Van: 32:44 (75#,Grn)
5 Rounds For Time:
10 x Ring Dip
20 x Air Squat
Tracy: 6:33 (red)
Carl: 7:26 (red)
Scott; 3:03 (blu)
Mark: 4:00 (red)
Ethan: 4:26 Rx
Emma: 3:39 (pur)
Sean: 4:36 Rx
Emily: 5:42 (blu)
Forrest: 4:24 (pur)
Van: 5:44 (red)
Jimmy: 6:08 (blu)
Michael: 6:54 (blu)
Joe L: 4:20 Rx
Melanie: 4:17 (blu)
Becca: 4:17 (red)
Evan: 4:50 Rx
Kristin: 5:05 Rx
Katelyn: 4:30 (red)
Wilk: 5:10 (pur)
Preston: 3:00 Rx
Tyler: 3:29 Rx
Devin: 4:32 (red)
3 Rounds For Time:
15 x Hang Power Snatch (95/65)
15 x Pull Up
15 x Wall Ball (20/14)
Houdini: 16:06 (65#,grn)
Phil: 13:46 (75#,Blk)
Michael: 12:06 (75#,grn)
Carl: 12:10 (75#,14#)
Lauren: 11:52 (55#,grn)
Mark: 10:55 (75#)
Emma: 15:35 (pur)
Rebecca: 14:49 (blu)
Chris Q: 13:34 Rx
Ryan: 13:56 (45#,14#)
Tyler: 8:42 Rx
Preston: 6:33 Rx
Tammy: 9:44 (30#,blu,8ft)
Scott: 10:41 (65#,blu)
Melanie: 10:35 (35#,grn,10#)
Emily: 10:02 (25#,grn,8#)
Colton: 10:44 (75#)
Kevin: 11:26 (45#,blu,14#)
Kristin: 10:08 Rx
Katelyn: 11:45 (red)
Meagan: 8:40 (35#,grn,10#)
Joe B: 14:32 (65#)
Tim: 11:12 (65#)
Devin: 10:59 (75#)
Happy Birthday Rebecca!
12 Minute AMRAP:
27 x Situps (45/25# Plate)
27 x Burpee Box Jumps
**EMOM(Every Minute on the Minute) Deadlift @ 75% 1RM**
Phil: 1+33 Rx @230#
Emma:2+8 Rx @135#
Preston: 2+43 Rx @320#
Joe L: 1+50 Rx @260#
WAT: 2+6 Rx @240#
Evan: 1+49 Rx @320#
Tammy: 2+8 Rx @85#
Rebecca: 2+7 Rx @170#
Melanie: 2 Rx @130#
Lauren: 1+53 Rx @130#
Scott: 2+17 Rx @ 225#
Van: 2+8 (20") @185#
Kristin: 2+52 Rx @ 160#
Wilk: 2 Rx @ 185#
Dave: 2+15 Rx @ 325#
Forrest: 2+29 Rx @215#
Ben: 2+22 Rx @215#
Conor: 2+22 Rx @250#
Joe C: 2+29 (25#,20") @165#
Ethan: 2+30 (25#,20") @165#
Overhead Squat: 5-5-3-3-1-1-1
then:
1 Minute AMRAP: Burpees
1 Minute Rest
1 Minute AMRAP: Handstand Pushups
1 Minute Rest
1 Minute AMRAP: KB Swings (24/16kg)
Phil: 145#(front squat) 50 Reps (blk/blu)
Houdini: 105# 51 Reps (blk/grn,16kg)
Lauren: 75# 55 Reps (grn/blu)
Evan: 205#
Joe L: 185# 59 Reps Rx
Tracy: 40# 52 Reps (blu/blu,12kg)
Emma: 90# 52 Reps (abmat)
Rebecca: 125# 50 Reps (abmat)
Ryan: 65# 51 Reps (16kg)
Preston: 255# 77 Reps Rx
Wilk: 65# 65 Reps (grn/blu)
Will: 55# 52 reps (grn/blu,12kg)
Tammy: 45# 65 Reps (grn/blu,12kg)
Tyler: 135# 72 Reps Rx
Colton: 175# 57 Reps Rx
Mark: 175# 67 Reps (blu/blu,16kg)
Kristin: 115# 67 Reps Rx
Michael: 75# 38 Reps (grn/grn)
Meagan: 65# 58 reps (grn/blu, 12kg)
Joe B: 125# 50 Reps (blu/blu,16kg)
Joe C: 95# 48 Reps (grn/grn,12kg)
Tim: 155# 63 Reps (blu/blu)
Conor: 165# 60 Reps Rx
Devin: 75# 60 Reps (blu/blu)