WODS: June 2011

CALENDAR VIEW
Thursday, June 30 2011
Boulder Shoulder

3 rds for time:

5 x HSPU

10 x Shoot through

15 x  Squat Snatch (75/55#)

**1 x Rope Climb EOMOM (Every other minute on the minute)**

Colton: 15:04 (Elevated Pushup, Towel Pull Up,45#)

Joe B: 17:35 (Box HSPU, Towel Pull Up, 45#)

Rebecca: 7:35 (Box HSPU, Rope Pulls, 15# Power Snatch)

Preston: 13:33 Rx

Wednesday, June 29 2011
Costa

Burpees3 rds for time:

400M Run

5 x Push Press/Push Jerk (135/95)

10 x Burpee

 

Joe L: 8:57 (115#)

Mark: 9:27 (95#)

Nate Dawg: 10:00 (95#)

David: 11:31 (65#)

Preston: 7:44 (155#)

Tuesday, June 28 2011
Going Rogue

12 Minute AMRAP (As Many rounds and reps as possible):

10 x Overhead Squat (75/45)

15 x Kettlebell Swing (24/16 kg)

20 x Abmat situps

Tyler: 4 rds + 6 OH Squats Rx

Joe L: 5 rds  Rx

Joe B: 4 rds + 10  (45#, 12kg kb)

David: 3 rds + 35 (45#, 12kg kb)

Rebecca: 5 rds + 20 (15#, 12kg kb)Kettlebell swing

Preston: 5 rds +43 (95#, 32kg kb)

Monday, June 27 2011
Palm Down

5rds for time:

10 x Wall Climb

20 x Air Squat

200M Run

Rebecca: 13:45  (Pushups)

Cara: 12:21 (Pushups)

Colton: 13:09 (1rd Rx, 4rds pushups)

Joe B: 20:58 (modified)

Joe L: 25:28 (3rds Rx, 2 rd modified)

Tyler: 23:07 Rx

Preston: 18:57 Rxwall climb

Sunday, June 26 2011
Rest Day

Rest!

Saturday, June 25 2011
Red Dawn

Sumo Deadlift: 3-3-3-3-3-3-3

then,

400M run

10 x Burpees

15 x Ring Dips

20 x Box Jumps (24/20")

30 x Ground to Overhead (95/65)

20 x Box Jumps (24/20")

15 x Ring Dips

10 x Burpees

400M Run

....Wolverines!

Tyler: 12:22 Rx

Colton: 20:24 Rx

Emma: 17:25 (Band Dips)

Preston: 10:38 Rx

 

Friday, June 24 2011
Shoot em Up

7 rds for time:clean

5 x Push Jerk (135/95)

10 x Pistols

150M run

Nate Dawg: 13:19 (75#, Ring Pistols)

Wat: 13:44 (115#, Ring Pistols)

Tyler: 9:53 (115#, Ring Pistols)

Joe L: 11:21  (115#, Ring Pistols)

Preston: 10:40 Rx

Thursday, June 23 2011
Oh Druther

Double Under5 rds for time:

7 x Clapping Push Up

9 x Power Clean

12 x Toes through rings

20 x Double Under (4 x Singles)

Tyler: 16:20 (SNG@60%)

Wes: 17:54 (K2E, SNG)

Ryan: 17:50 (K2E, SNG)

Colton: 17:48 (65#, SNG)

Preston: 9:18 Rx

Wat: 29:49 (SNG)

Joe B: 25:33 (65#, SNG)

Wednesday, June 22 2011
Fight Gone Bad

3 rounds, 1 minute per exercise, 1 minute rest after each round:

Wall Ball (20#)

Sumo Deadlift High Pull (75#)

Box Jump (20")

Push Press (75#)

Row for Calories

**Score is total reps and calories rowed**

 

Tyler: 247

Ryan: 169

Joe L: 255

Wes: 263

Preston: 354

Colton: 187

Mark: 204

David: 117

Joe B: 155

Wednesday, June 22 2011
Merry & Pippin

3 rds for time:

200M Run

Squat x 10

Situps x 20

**Every exercise is done with a 45/35# plate**

Joe L: 8:04 (45#)

Preston: 7:43 (45#)

Tyler: 8:25 (45#)

Wat: 11: 18 (35#)

Colton: 8:58 (35#)

Mark: 12:13 (35#)

David: 14:23 (35#)

Will: 12:18 (35#)

Monday, June 20 2011
Falling Skies

ThrusterFor Time:

Burpees: 10-9-8-7-6-5-4-3-2-1

Thrusters (95/65#):

1-2-3-4-5-6-7-8-9-10

50M Sprint After each set.

 

Tyler: 14:26

Ryan: 19:34 (75#)

Joe L: 14:45

Wes: 15:03

Colton: 12:33 (45#)

Joe B: 18:42 (55#)

Preston: 10:32

Friday, June 17 2011
Almost Helen

3 rds for Time:

400M Run

12 x Ring Pull Ups

21 x DB Swings (45#)

Tyler: 11:21 Rx

Mark: 14:05 (45,40#, Jumping Pull Ups)

Houdini: 16:17 (40,25#, Jumping Pull Up)

Colton: 16:07 Rx

Joe L: 12:33 Rx

Preston 9:14 Rx

Wat: 18:15 Rx

Thursday, June 16 2011
Bear Complex

5 rounds of 7 sets of:

Power Clean

Front Squat

Push Press

Backsquat

Push Press

-Rest as needed between rounds-

Joe L: 75-85-95-105-115

Wat: 75-85-95-105-115(F3)

Preston: 75-95-115-135-155

Tyler: 65-75-85-95-105

Ryan: 65-75-85-95-75

Kendal: 45-65-75-85-85

Wes: 75-85-95-115-135

Colton: 45-65-75-85-95

Joe B: PVC-45-65-75-85

David: PVC-45-55-65(F3)-65

Wednesday, June 15 2011
Alcatraz

For Time:

Run 800M

30 x Hang Power Clean (95#)

Row 1000M

Joe L: 10:06 Rx

Wes: 9:07 Rx

Tyler: 10:03 Rx

Nate Dawg: 10:01 (75#)

Jessee: 11:28 (75#)

Joe B: 12:39 (75#)

David: 13:28 (75#)

Preston: 8:40 (135#)

Tuesday, June 14 2011
Gringo

3 rds for time:

10 x Overhead Squat (45#)

12 x Pushups (Hand Release)

15 x Box Jump (24/20")

Joe L: 4:59 Rx

Wat: 6:30 (Box Squat)

Wes: 4:37 Rx

Tyler: 5:03 (Box Squat)

Kendal: 5:28 Rx

Preston: 3:30 Rx

Mark: 5:21 Rx

Joe B: 8:09 Rx

David: 10:17 Rx

Emma: 6:43 Rx

Ethan: 8:07 (Box squat)

Monday, June 13 2011
Cheeno

5 rds for time:

5 x Handstand Push Up

10 x Ring Pull Up

400M Run

Wes: 22:02 (3 rds Rx, Box HSPU, Jumping Pull Up)

Tyler: 15:23 Rx

Michael: 15:06 Rx

Kendal: 16:31 (Box HSPU, Jumping Ring Pul Up)

Wat: 17:16 (Jumping Ring Pull Up)

Emma: 15:33 (Box HSPU, Jumping Ring Pull Up)

Will: 17:50 (Box HSPU, Jumping Ring Pull Up)

Kyle: 16:23 (Box HSPU, Jumping Ring Pull Up)

Joe L: 17:09 Rx

Joe B: 13:22 (Box HSPU, Jumping Ring Pull Up)

Preston: 12:38 Rx

Saturday, June 11 2011
Savage

5 rds for Time:

3 x Squat Snatch

6 x Deadlift

9 x Burpee Jump and touch (1ft above reach)

400M Run

 

Wat: 24:24 (75/175#)

Colton: 22:00 (45/155#)

BC: 28:56 (45/95#)

Kyle: 28:31 (45/95#)

Friday, June 10 2011
Penitentiary

5 rds for time:

7 x Push Jerk (95)

9 x Backsquat (95)

12 x Burpee

 

Tyler: 10:30 Rx

Preston: 7:59 Rx

Thursday, June 9 2011
Pickin and Swingin

For Time:

400M-21-400M-15-400M-9-400M

Deadlift (135#)

Knees to Elbows

 

Tyler: 11:29 Rx

Joe L: 14:51 Rx

Preston: 10:38 Rx

Brannan: 20:04 (95#)

Wat: 20:31 Rx

Colton: 13:55 (95#)

Joe B: 21:22 (95#)

Wednesday, June 8 2011
Locomotion

7 Minute AMRAP:

15 x Power Snatch (75#)

30 x double under (3 x singles)

Joe L: II + 15/40 (Singles)

Emma: I + 15/83 (Singles)

Preston: IIII+6 Rx

Wat: II +15 (Singles)

BC: I + 15/35 (65#, Singles)

Colton: II +15 (Singles)

David: I +15/24 (Singles)

Nate Dawg: III+2 (65#,Singles)

Tuesday, June 7 2011
The Great Outdoors

For Time:

200M Run

1 x Rope Climb

50ft Burpee Broad Jump

10 x SDHP

50 ft OH Walking Lunge

60ft Bear Crawl

50 ft OH Walki

25 x Ring Pushup

50 ft Rock Throw

60ft Bear Crawl

50ft OH walking lunge

10 x SDHP (75/55)

50ft Burpee Broad Jump

1 x Rope climb

Mark: 15:07 (Towell Pull Ups)

Colton:  22:02 Rx

Joe B: 24:30 Rx

Wat: 21:45 Rx

David: 34:12 Rx

Emma: 12:40 (Towell Pull Ups)

Preston: 12:17 (135#)

200M Run

 

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