WODS: December 2011

Every minute on the minute for 20 minutes:

1 x Squat Clean

** Try and use a weight you can get for all 20 reps**

**You should use a weight between 90-95% or your 1RM**

Mark:135#/20

Tyler: 155/19

Joe L: 175/20

Joe A: 170/19

Wes: 135/20

Aaron: 115/20

Jimmy: 95/19

Tracy: 60/18

Phil: 95/115 20

Evan: 165/19

Katelyn: 105/19

Emma: 95/19

Van: 65/85/95 10/7/3

Locke: 135/19

Ben: 115/135/155 20

Forrest: 115/135/155 20

Conor: 185/18

Tim: 145/20

Colton: 175/20

Preston: 245/235/225/11

Rebecca: 105/20

Joe A: 175/195 19

10 Rounds For Time:

5 x Ring Dip

5 x Burpee

5 x Situp (45/25#)

**You can sub Muscle Ups for Ring Dips if you can**

Tyler: 21:59 Muscle Ups

Preston: 16:55 Muscle Ups

Conor: 18:49 (Jumping Muscle Ups)

Joe L: 11:48 Rx

Joe A: 10:44 Rx

Jerrod: 15:15 Rx

Evan: 13:03 Rx (21#Vest)

Forrest: 9:18 Rx

Ben: 13:13 Rx

Colton: 16:19 Rx

Caroline: 11:24 (Mod)

Scott: 12:20 (Mod)

Katelyn: 8:44 (Mod)

Emma: 8:44 (Mod)

Phil: 12:52 (Mod)

Melanie: 10:35 (Mod)

Rachel: 12:03 (Mod)

Tammy: 11:21 (Mod)

Jimmy: 12:40 (Mod)

Van: 15:26 (Mod)

Devin: 16:28 (Mod)

Ryan: 17:21 (Mod)

10 Minute AMRAP:

4 x Handstand Push Up
8 x Deadlift (155/105)
12 x Box Jump (24/20)

**Do Strict HSPU if you can**
**Stand all the way up at the top of the box Jump, no rapid fire bunny hops**

Evan: 8+18 Rx (Strict)
Joe L: 5+14 Rx (Strict)
Preston: 8+3 Rx (strict)
Tyler: 7 Rx (Strict)
Joe A: 6+4 Rx (Strict)
Forrest: 7+1 Rx
Ben: 5+6 Rx
Colton: 6+6 Rx
Mark: 5 Rx
Ryan: 4+15 Rx
Eric: 6+6 Rx
Phil: 4+16 (Mod)
Emma: 5+20 (Mod)
Katelyn: 7+4 (Mod)
Scott: 5+12 (Mod)
Thor: 4+4 (Mod)
Rebecca: 5+14 (Mod)
Tammy: 6+2 (Mod)
Richie: 5 (Mod)
Will: 4+4 (Mod)
Tim: 4+17 (Mod)

Backsquat: 5-5-5-5-5
then:
3 Min AMRAP: Backsquat @50% 1RM (Only resting postion is with weight on your back, no racks)
1 Min Rest
2 Min AMRAP: Kettlebell Swing (24/16kg)
1 Min Rest
1 Min AMRAP: Pull Ups
**Score is total number of reps**

Thor: 95# 73 reps
Joe L: 245# 100 reps
Joe A: 245# 89 reps
Emma: 130# 106 reps
Evan: 245# 105 reps
Will F: 105# 93 reps (mod)
Tracy: 75# 104 reps (mod)
Scott: 205# 75 reps
Conor: 225# 80 reps
Katelyn: 135# 117 reps
Van: 115# 96 reps
Locke: 135# 74 reps
Sam: 125# 95 reps (mod)
Mark: 195# 85 reps
Tammy: 80# 98 reps (mod)
Tyler: 205# 133 reps
Rachel: 125# 100 reps (mod)
Rebecca: 205# 96 reps (mod)
Preston: 265# 131 reps

3 Rounds for time:

100ft Burpee Broad Jump
100ft Walking Lunge (back knee touch ground)
100ft Bear Crawl
Run 400M

Jingle Jangle 2

For Time:
Run 1 Mile
50 x Hand Release Push Up
100 x Overhead Squat (use a towel or broomstick)
Run 1 Mile

7 Rounds for time:

10 x Air Squat
100M Sprint (328 feet)
10 x Burpee
100M Sprint

"MERRY CHRISTMAS"
For Time:

10 x Wall Climb
20 x Ring Dip
30 x Pull Up
40 x Kettlebell Swing (24/16kg)
50 x Air Squat
60 x Butterfly Situp
70 x Burpee
80 x Double Under

Sean: 20:52 Rx
Joe L: 23:14 Rx
Preston: 14:58 Rx
Tyler: 17:19 Rx
Phil: 36:54 (blu/grn,sng)
Tracy: 31:39 (red/blu,12kg,sng)
Joe A: 30:55 (sng)
Emma: 19:50 (pur)
Katelyn: 20:25 (pur,sng)
Thor: 32:47 (grn/grn, sng)
Scott: 26:22 (sng/sqt)
Tammy: 20:31 (blu/blu,sng)
Locke: 24:40 (blu/blu, sng)
Jimmy: 22:39 (blu/grn/sng)
Joe B: 29:53 (blu,sng)
Colton: 26:55 (sng)
Kristin: 15:22 (pur)
Forrest: 19:20 (sng)
Ben: 22:33 (sng)
Will: 26:08 (red,sng)
Lindsey: 29:55 (blu,blu, 8kg, sng)
Rebecca: 25:27 (blu,blu, sng)
Devin: 23:02 (pur,sng)
Tim: 30:04 (sng)

21 DEC WOD:

For Time:

10-8-6-4-2 Deadlift (see chart for weight)

30-25-20-15-10 Wall Ball (20/14)

max deadliftworkout weight

>475 lbs (>325 lbs)315 lbs (205 lbs)

405 lbs - 474 lbs (285 lbs - 324 lbs)275 lbs (185 lbs)

325 lbs - 404 lbs (210 lbs - 284 lbs)225 lbs (155 lbs)

275 lbs - 324 lbs (175 lbs - 209 lbs)185 lbs (125 lbs)

225 lbs - 274 lbs (145 lbs - 174 lbs)135 lbs (95 lbs)

<224 lbs (<144 lbs)115 lbs (75 lbs)

"DOC"

For Time:

Run 400M
50 x Front Squat (95/65)
50 x Hand Release Push Up
Run 400M

Last Done: 07 OCT 2011

Sean: 10:02 Rx
Houdini: 20:29 Rx
Joe L: 9:58 Rx
Conor: 11:30 Rx
Tyler: 9:23 Rx
Preston: 8:13 Rx
Jared: 14:59 Rx
Dave: 7:59 Rx
Kristin: 8:47 Rx
Katelyn: 10:14 Rx
Mark: 11:10 Rx
Rebecca: 11:12 Rx
Tim: 13:37 Rx
Devin: 12:33 Rx
Thor: 12:34 (Mod)
Tammy: 10:28 (Mod)
Tracy: 12:58 (Mod)
Jimmy: 10:25 (Mod)

12 MINUTE AMRAP:

3 x Pull Up
3 x Power Snatch (75/55)
6x
9x
12x
etc.

Joe L: 134 Rx
Conor: 132 Rx
Kristin: 164 Rx
Sean: 170 Rx
Tyler: 168 Rx
Mark: 131 Rx
Forrest: 156 Rx
Ben: 141 Rx
Devin: 125 Rx
Preston: 181 Rx
K10: 129 (Mod)
Kevbot: 120 (Mod)
Scott: 118 (Mod)
Phil: 119 (Mod)
Tracy: 90 (Mod)
Houdini: 81 (Mod)
Wes: 108 (Mod)
Aaron: 98 (Mod)
Lindsey: 118 (Mod)
Tammy: 126 (Mod)
Thor 100 (Mod)
Becca: 136 (Mod)
Jimmy: 127 (Mod)
Van: 120 (Mod)
Will: 125 (Mod)
Ryan: 106 (Mod)
Rachel: 90 (Mod)
Joe C: 119 (Mod)
Rebecca: 123 (Mod)

CrossFit Nashville Christmas Schedule:

We will be closed this week from DEC 23-DEC 26

There will be NO INTRO CLASSES this week

Regular Classes resume on 27 DEC

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device.

5 Rounds of:

• Run 400 meters
• 10 Burpee box jumps, 24" box
• 95 pound Sumo-deadlift high-pull, 10 reps
• 95 pound Thruster, 10 reps
• Rest 1 minute

3 Rounds For Time:
10 x Ring Dips
15 x Backsquat (95/65)
20 x Bar over Burpee

Joe L: 11:37 Rx
Sean: 8:13 Rx
Chris: 9:05 Rx
Forrest: 7:43 Rx
Ben: 9:45 Rx
Kristin: 9:27 Rx
Tyler: 7:40 Rx
Preston: 6:34 Rx
Phil: 14:59 (Mod)
Tammy: 10:32 (Mod)
Scott: 10:27 (Mod)
Emma: 8:47 (Mod)
Katelyn: 7:57 (Mod)
Wilk: 9:15 (Mod)
Van: 9:16 (Mod)
Lindsey: 12:30 (Mod)
Jimmy: 10:37 (Mod)
Sam: 11:28 (Mod)
Melanie: 10:31 (Mod)

**NEW SCHEDULE CHANGES**

There will also be no Intro classes on Saturday  DECEMBER 17.
The regularly scheduled 10am Saturday class will be at 9am for this weekend only.

21-15-9

Kettlebell Swings (24/16kg)
Box Jump (30/24)

Wilk: 6:06 Rx
Jeremy: 6:19 Rx
Joe L: 4:43 Rx
Emma: 4:29 Rx
Rebecca: 5:19 Rx
Conor: 4:34 Rx
Tammy: 5:08 Rx
Melanie: 4:50 Rx
Tyler: 3:49 Rx
Kristin: 3:15 Rx
Colton: 3:37 Rx
Joe C: 4:59 Rx
Kevbot: 5:50 Rx
Preston: 2:55 Rx
Houdini: 7:19 (Mod)
Wes: 5:04 (Mod)
Aaron: 5:16 (Mod)
Will F: 4:55 (Mod)
Lindsey: 5:32 (Mod)
Amanada: 4:02 (Mod)
Meagan: 4:03 (Mod)
Sam: 4:23 (Mod)
K10: 5:19 (Mod)

For Time:

225M Run

20 x Deadlift (205/135)

225M Run

20 x Clean (115/85)

225M Run

20 x Push Jerk (95/65)

Phil: 11:59 Rx
Wilk: 10:19 Rx
Emma: 11:09 Rx
Shannon: 7:41 Rx
Scott: 9:26 Rx
Locke: 9:42 Rx
Melanie: 11:57 Rx
Joe L: 6:42 Rx
Kristin: 6:05 Rx
Rebecca: 9:59 Rx
Mark: 11:32 Rx
Conor: 9:45 Rx
Dave: 6:04 Rx
Tyler: 6:52 Rx
Chris: 7:25 Rx
Devin: 8:50 Rx
Preston: 5:57 Rx
Tracy: 13:38 (Mod)
Sam: 13:09 (Mod)
Tammy: 9:48 (Mod)
Rachel: 10:39 (Mod)
Lindsey: 9:48 (Mod)
Becca: 9:22 (Mod)
Will: 11:14 (Mod)
Kevbot: 8:56 (Mod)
K10: 9:19 (Mod)
Tim: 9:51 (Mod)
Joe B: 12:29 (Mod)

**NEW SCHEDULE CHANGES**
-Starting this week we will no longer offer a 6:30pm class on Fridays, and we have added a 6:30pm class on Wednesdays.

There will also be no Intro classes on Saturday  DECEMBER 17.
The regularly scheduled 10am Saturday class will be at 9am.

12 Minute AMRAP:

# x Overhead Squats (800/550#)

7 x Toe to Bar

**Pick your weight to most efficiently reach the total weight per round**

Lauren: 4+225 (45#)
Emma: 6+350 (65#)
Eric: 10+115 (115#)
Joe L: 7+800+3 (100#)
Will F: 4+800+3 (45#)
Evan: 8+575 (115#)
Mark: 8 (100#)
Conor: 8+500 (100#)
Dave: 8+300 (100#)
Tyler: 8 (80#)
Colton: 5+800+5 (95#)
Amanda: 5+550+4 (35#)
Kristin: 10+550+6 (70#)
Joe C: 5+800+3 (75#)
Ben: 6+325 (65#)
Joe B: 6 (50#)
Devin: 6+225 (45#)
Preston: 12+135 (135#)
Phil: 3+245 (Mod)
Sam: 5+450 (Mod)
Rebecca: 9+550 (Mod)
Kim: 6+420 (Mod)
Houdini: 5+800 (Mod)
Locke: 7 (Mod)
Tammy: 7+550 (Mod)
Van: 4+800+3 (Mod)
Rachel: 6 (Mod)

"FRAN"
21-15-9

Thrusters (95/65)
Pull Ups

Sean: 5:15 Rx
Krsitn: 4:36 Rx
Emma: 9:25 Rx
Joe L: 4:15 Rx
Tyler: 6:35 Rx
Preston: 3:12 Rx
Forrest: 7:08 Rx
Katelyn: 8:20 Rx
Tracy:  (Mod)
Joe C: 8:26 (Mod)
Phil: 11:19 (Mod)
Houdini: 13:28 (Mod)
Locke: 8:06 (Mod)
Sam: 7:15 (Mod)
Tammy: 5:46 (Mod)
Emily: 6:45 (Mod)
Jimmy: 7:33 (Mod)
Amanda: 9:07 (Mod)
Rebecca: 9:32 (Mod)

Team WOD:

In teams of two for time:

100 x Burpee
100 x Box Jump (24/20)
100 x Clean & Jerk (95/65)
100 x Kettlebell Swing (24/16kg)
**One team member works while other completes a 400M run**

Will/Preston: 29:00
Joe/Kevbot: 40:17
Mark/Wilk: 35:55
Dave/Sam: 33:08
Emma/Becca: 34:13
Rebecca/Katelyn: 32:46
Melanie/Tammy/Emily: 36:50

15 Minute AMRAP:

3 x Deadlift

6 x Handstand Push Up

9 x Bar Over Burpee

**Deadlift based on percentage of 1 RM**

Sean: 8+3 (205#)
Joe L: 6+7 (245#)
Tyler: 8+6 (185#)
Dave: 7+4 (275#)
Colton: 6+5 (245#)
Preston: 9 (275#)
Phil: 6+12 (Mod)
Lauren: 6+6 (Mod)
Emma: 7+3 (Mod)
Rebecca: 7+1 (Mod)
Chaz: 6+3 (Mod)
Melanie: 7+13 (Mod)
Tammy: 8+10 (Mod)
Emily: 6+3 (Mod)
Ryan: 7+3 (Mod)
Mark: 8+4 (Mod)
Jimmy: 8 (Mod)
Becca: 8+2 (Mod)
Sam: 7+11 (Mod)
Will: 6+3 (Mod)
Meagan: 7+10 (Mod)
Kevin: 9+3 (Mod)
Joe B: 7 (Mod)
Chris: 9+1 (Mod)
Ben: 7+3 (Mod)
Devin: 6+9 (Mod)

"KAREN"

150 x Wall Ball (20/14# 10ft Target)

Phil: 14:26 Rx
Emma: 12:34 Rx
Joe L: 7:14 Rx
Evan: 7:02 Rx
Preston: 5:50 Rx
Tyler: 7:38 Rx
Sean: 6:11 Rx
Dave: 7:22 Rx
Kristin: 7:59 Rx
Lindsey: 17:27 (Mod)
Houdini: 12:52 (Mod)
Tracy: 12:14 (Mod)
Will F: 11:55 (Mod)
Tammy: 8:58 (Mod)
Locke: 9:44 (Mod)
Kevin: 11:38 (Mod)
Amanda: 7:42 (8#)
Rachel: 9:23 (10#)

6 Rounds for time:

12 x Ground to Overhead (45/25# Bumper Plate)

15 x Over Box Jumps (24/20)

Wilk: 10:35 Rx
Joe L: 10:51 Rx
Evan: 8:38 Rx
Chaz: 12:03 Rx
Preston: 7:30 Rx
Mark: 9:58 Rx
Kristin: 6:19 Rx
Colton: 7:16 Rx
Tyler: 6:42 Rx
Lauren: 12:10 (Mod)
Houdini: 17:33 (Mod)
Emma: 8:44 (Mod)
Rebecca: 10:32 (Mod)
Lindsey: 14:06 (Mod)
Wil: 14:02 (Mod)
Melanie: 10:11 (Mod)
Tammy: 12:43 (Mod)
Sam: 11:19 (Mod)
Jimmy: 11:12 (Mod)
Kevin: 11:35 (Mod)
Devin: 8:27 (Mod)
Kevbot: 11:56 (Mod)
K10: 11:17 (Mod)

10 Minute AMRAP:

10 x Front Squat (135/95#)
15 x Hand Release Push Ups

Joe L: 5+2 Rx
Rebecca: 4+20 Rx
Tyler: 5+4 Rx
Conor: 4+8 Rx
Colton: 4 Rx
Mark: 4+4 Rx
Kristin: 5+9 Rx
Dave: 6+3 Rx
Preston: 7 Rx
Phil: 5+5 (45#)
Chaz: 5+4 (65#)
Lauren: 5 (80#)
Tammy: 6+20 (50#)
Will F: 4+18 (65#)
Amanda: 5+12 (65#)
Sam: 4+16 (65#)
Becca: 5+5 (45#)
Jimmy: 6+6 (75#)
Van: 5 (75#)
Chris: 5+24 (95#)
Ben: 6+17 (95#)
Joe B: 4 (95#)
Joe C: 5+17 (95#)
Devin: 4+20 (115#)

6000 Meter Row (500M at a time)

**All team mates complete max reps at each station**

Deadlift (225/155)
Burpee
Box Jump (24/20)
Kettlebell Swing (24/16kg)
Overhead Walking Lunge (45/35#)
Wall Ball (20/14)
Situp (45/35#)

** Once all 6000M is complete**

Run 3200 Meters (400M at a time in pairs)

Score is total Time minus number of repetitions completed (1 rep= 1 second)

Men: (Tyler, Preston, Jimmy, Sean, Joe L, Will, Kevbot, Van)
36:29 - (2296 Reps = 38:16) = -1:13

Women: (Tammy, Rachel, Kristin, Katelyn, Rebecca, Melanie, K10, Emma, Emily)
41:59 - (2282 Reps = 38:02) = 2:57

For Time:
21-18-15-12-9-6-3-1
Pull Ups
Box Jump (24/20)

Sean: 7:56 Rx
Emma: 14:00 Rx
Conor: 11:06 Rx
Kristin: 7:45 Rx
Tyler: 6:44 Rx
Preston: 4:57 Rx
Chris: 8:35 Rx
Forrest: 8:46 Rx
Ben: 11:33 Rx
Lindsey: 16:54 (Mod)
Houdini: 18:31 (Mod)
Phil: 14:28 (Mod)
Tracy: 12:38 (Mod)
Tammy: 10:08 (Mod)
Van: 13:51 (Mod)
Rachel: 10:55 (Mod)
Sam: 12:35 (Mod)
Jimmy: 12:13 (Mod)
Emily: 9:38 (Mod)

5 Rounds for Time:

10 x HSPU
15 x Ring Dip
20 x KB Swing (24/16kg)

Sean: 22:57 Rx
Joe L: 27:18 Rx
Preston: 11:41 Rx
Tyler: 17:06 Rx
Tracy: 19:52 (Mod)
Phil: 20:06 (Mod)
K10: 12:36 (Mod)
Mark: 16:22 (Mod)
Kevbot: 23:17 (Mod)
Lauren: 21:48 (Mod)
Emma: 23:35 (Mod)
Rebecca: 20:34 (Mod)
Ryan: 25:21 (Mod)
Tammy: 13:23 (Mod)
Kristin: 21:23 (Mod)
Kevin: 18:39 (Mod)
Katelyn: 23:23 (Mod)
Lindsey: 21:10 (Mod)
Will: 20:28 (Mod)
Joe B: 29:21 (Mod)
Chris: 17:28 (Mod)