WODS: July 2011

CALENDAR VIEW
Friday, July 29 2011
Mr. Eko

3 rds For Time:

5 x Deadlift
10 x Handstand Pushup
200M Run

max deadlift workout 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 lb

 

Tyler: 5:38 (185#)
Preston 5:20 (275#)
Colton: 5:01 (205#,Box HSPU)
Joe B: 6:22 (135#, Box HSPU)
Rachel K: 5:25 (95#, Box HSPU)
Ginny: 5:33 (35#, Box HSPU)

On Ramp:

3 rds for time:
500M Row
15 x Front Squat

Casey: 12:27 (15#)
Dani: 10:32 (15#)
Trent: 7:43 (75#,Run)

Thursday, July 28 2011
Charlie

10 Minute AMRAP:
10 x Wall Ball 10 ft target (20/14)
10 x Toes through Rings

BC: 6 rds +10 (10#, Knee Up)
Colton: 7rds +15 Rx
Rebecca: 9rds (6#, Knee Ups)
Sean: 7rds +10 Rx....6rds +change Rx
Will: 7rds Rx
Kristin: 6rds +15 (10#)
Rachel: 6rds (8#, Knee Up)
Tyler: 8rds Rx
Katrina: 5-7rds? (6#, Situps)
Neil: 7rds +11 Rx
Joe B: 5rds +13
Rx
Casey: 6rds +18 (4#, 20 x Situps)
Dani: 7rds + 14 (8#, 20 x Situps)
Preston: 10rds +10 Rx


Wednesday, July 27 2011
Desmond

3 rds for time:

15 x Burpee Box Jump (24/20")

20 x Kettlebell Snatch (24/16kg)

Bryce: 6:27 Rx
Tyler: 6:43 (16Kg)
Preston: 6:35 Rx
Curtis: 11:03 16kg/20"Box)
Rachel K: 10:24 8kg/18"Box)
Kristin: 8:08 (12kg)
Neil: 10:23 (12kg)
Sean: 10:24 (16kg)
Colton: 7:19 (12kg)
Joe B: 8:36 (12kg)
BC: 12:24 (20",KB Swing 8kg)
Ray: 7:25 (20",KB Swing  8kg)

On Ramp:
21-15-9 reps for time:

Deadlift
Hand Release Pushup
Box Jump

Casey: 4:50 (15#,20" Step Up)
Trent: 5:10 (95#)
Burger: 5:29 (135#, 20" Step Up)
Dani: 4:40 (15#, 18" Box Jump

Tuesday, July 26 2011
Sayid

5 rds for time:

400M Run
15 x Front Squat (95/65)

Tyler: 13:08 (75#)
Colton: 14:17 (75#)
Rachel: 19:25 (35#)
Rebecca: 18:12 (25#)
Kristin: 12:49 (45#)
Neil: 16:18 (65#)
Curtis: 16:21 (Air Squat)
LG: 18:55 (Air Squat)
Preston: 12:35 Rx

On Ramp:
10 Minute AMRAP of:
5 x Push Jerk
10 x Walking Lunge
20 x Single Under

Casey: 6rds +32 (15#)
Jen: 8rds +4 (15#)

Dani: 9 rds (15#)
Katie: 7 rds +30 (15#)
Tracy: 7 rds + 15 (15#)

Monday, July 25 2011
Sam's Club

For Time:

21-18-15-12-9-6-3

Power Clean (95/65#)
Kettlebell Swing (24/16kg)

Rachel K: 12:23 (15#/8kg)
Rebecca: 12:35 (35#/12kg)
Colton: 13:18 (75#/16kg)
Neil: 13:18 (65#/12kg)
Sean: 18:26 (75#/16kg)
Tyler: 17:47 Rx
Joe B: 20:57 (65#/16kg)
Preston: 14:32 (135#/32kg)

3rds:
10 x Burpees
15 x Air Squat
200M Run

Casey: 8:57
Dani: 6:32

Sunday, July 24 2011
Easy Saturday

For Time:

30 x Squat Clean Thruster

Tyler: 6:25 (95#)
Ryan: 5:30 (17 reps @ 95,13 @45#)
Emma: 5:00 (45#)
Preston: 6:55 (155#)


3 rds for time:

10 x Burpee

15 x Air Squat

200M Run

Tracy: 9:14
Tyler: 5:09
Emma: 6:44

Friday, July 22 2011
Walking Easy

3 rds For Time:
100M Waiter Walk Left Arm (24/16kg)
100M Waiter Walk Right Arm (24/16kg)
30 x Good Morning (45/35#)
100M Farmers Walk 2 x KB (24/16kg)

Tyler: 8:14 Rx
Rebecca: 8:34 (12KG)
Kristin: 8:27 Rx
Sean: 8:52 Rx
Bryce: 7:52 Rx
Emma: 9:35 (12kg OH walk)

Thursday, July 21 2011
Bennie and the Jets

Deadlift: 5-5-3-3-1-1-1

then:

For Time:

50 x Air Squat
40 x Situps
30 x Burpees
20 x Pull Ups
10 Calorie Row



BC: 75#(Technique Work)  15:31 Rx
Sean: 75-75-95-95-115-115- 115  7:56 Rx
Tyler: 135-155-185-205-225-245-275  5:23 Rx
Rachel: 35-35-55-75-75-75-75  16:31 (Green)
Colton: 135-155-185-205-225-245-
275-295-305-325  6:00 Rx
Joe B: 95-115-135-155-175-195-205  8:17 Rx
Neil:  135-155-185-205-225-245-275  10:15 Rx
Neil W: 135-155-185-205-225-245-275  5:55 Rx
Preston: 225-275-315-335-365-395(Sumo) 5:11 Rx

Wednesday, July 20 2011
Up & Down

For Time:

400M Run Buy In

21-15-9 reps of:
Hang Power Clean (135/95)
Clapping PushUp
Box Jump (24/20")

400M Run Buy Out

Alli: 12:12 (45#,Knee,StepUp)
Leslie: 11:34 (35#,Knee,Stepup)
Meredith: 12:09 (35#,Knee,Stepup)
Tyler: 13:33 Rx
Neil: 14:40 (75#)
Neil W: 13:08 (75#)
Colton: 12:46 (75#)
Mark: 14:34 (75#)
Rachel K: 17:37 (35#,Knee, 15"Box)
David: 19:10 (75#)
Carlos: 17:57 (45#,Pushup,20" stepup)
Bryan: 12:01 (45#)
Preston: 10:07 Rx

Tuesday, July 19 2011
Pedestrian Man

15 Minute AMRAP:

5 x Handstand Push Up
10 x Kettlebell Swing (24/16kg)
20 x Paralette Lateral Jump (10 each side)

Tyler: 8rds Rx
Joe L: 7rds + 12 (Box HSPU)
Garrick: 8 rds + 5 (Box HSPU, 16kg)
Colton: 11rds+10 (Box HSPU, 16kg)
Rebecca: 9rds + 6 (Box HSPU w/ mat, 8kg)
Joe B: 7rds + 1 (Box HSPU, 16kg)
Preston: 10rds + 10 (32kg)

Monday, July 18 2011
Undercover Drug Bust

Push Press:

3-3-3-3-3

Alli: 65#
Meredith: 65#
Leslie: 40#
Joe L: 165#
Tyler: 175#
Rob: 205#
Joe B: 115#
David: 115#
Preston: 205#(F3)


then:

3 rds for time:

5 x Burpee

10 x Backsquat

50 M Sprint

Alli: 3:22 (15#,1rd @ 45#)
Meredith: 3:42 (15#, 1rd @ 45#)
Leslie: 3:33 (15#)
Preston: 5:44 (225#)
Joe L: 7:30 (205#)
Tyler: 5:00 (155#)
Rob: 4:24 (135# Box Squat)
Joe B: 5:59 (135#)
David: 4:39 (75#)

Max Backsquat
Workout Weight
>305 lbs (>205 lbs) 225 lbs (155 lbs)
275 lbs - 304 lbs (175 lbs - 204 lbs) 205 lbs ( 125 lbs)
225 lbs - 274 lbs (125 lbs - 174 lbs) 155 lbs (105 lbs)
175 lbs - 224 lbs (75 lbs - 124 lbs) 135 lbs (95 lbs)
125 lbs - 174 lbs (25 lbs - 74 lbs) 95lbs (65 lbs)
<125 lbs (<25 lbs)

45 lbs (15 lbs)

Friday, July 15 2011
Wingardium Leviosa

5 rds for time:

15 x Wall Ball (20/14) 10 ft target
15 x Burpee

Joe L: 12:19 Rx
Tyler: 9:44 Rx
Preston: 7:32 Rx
Wat: 15:56 Rx
Neil: 12: 13 Rx
Colton: 12:22 Rx

Thursday, July 14 2011
Treading Water

Max Back Squat:

5-5-3-3-1-1-1

Joe L: 285#
Emma: 130#
Preston: 315#
Tyler: 225#
Colton: 225#
Neil: 205#
Kristin: 115#
Rachel: 75#
Jesse:140#

Mark: 215#
Joe B: 175#


then:

Row for time:
250M (rest) 500M (rest) 750M
**Rest the time it took to row**

or:

Run for time:
400M (rest) 800M (rest) 1200M (rest)

Score is total time minus rest.

Emma: 1:09,2:19,3:24 = 6:52 (Row)
Joe L: :53,1:46,2:51 = 5:30 (Row)
Neal:
:57,1:47,3:05 = 5:49 (Row)
Tyler: 1:06,2:03,2:52 = 6:01 (Row)
Colton: :47,1:47,2:56 = 5:30 (Row)
Kristin: :53,1:54,2:59 = 5:46 (Row)
Jesse: :55,1:59,3;08 = 6:02 (Row)
Mark: :
:52,1:53,3:06 = 5:51 (Row)
Joe B: :58,1:59,3:16 = 6:13 (Row)
Preston: :43,1:34,2:40 = 4:57 (Row)
Tyler: 1:30,3:00,4:34 = 9:04 (Run)

Wednesday, July 13 2011
Ring Around the Rosy

5 rds for time:

15 x Ring Pull Up
20x Ring Push Up
50 x Double Under (150 SNG)

**Max Rope Climbs after final round** (Subtract 15 seconds per climb for final score, minimal rest between climbs)

Tyler: 20:30 (1 x Rope) Rx
Preston: 15: 40 (3 x Rope) Rx
J
oe L: 24:08 (1 x Rope) (SNG)
Colton: 22:58 (1 x Rope) (Paralette Pushups, SNG)
Neil: 25:10 (Jumping Pullup, Paralette Pushup, SNG)
Emma: 26:37 (Jumping Pullup, Paralette Pushup)
Kristin: 17:05 (Jumping Pullup)
Wat: 23:31 (3rds MOD)
Mark: 18:55 (3rds MOD)
Jesse: 16:09 (3rds MOD)
David: 19:13 (3 rds MOD)
Alli: 9:34 (MOD)
Meredith: 7:32 (MOD)
Leslie: 8:38 (MOD)

 

Tuesday, July 12 2011
Big Ups

10 Minute Amrap of:

10 x Power Snatch (75/55)

10 x Knees to Elbows

**Box Jump (40/30) for every completed round**

Tyler: 5 rds Rx
Colton: 5 + 4 Snatches Rx
Joe L: 4 + 20 +1 Box Jump Rx
Preston: 6 + 9 Snatches Rx
Kristin: 6 + 10 Snatches (45#)
Joe B: 3 +10+8 K2E (55#)
David: 3 + 10+5 K2E (45#, 30 Box)
Jesse: 3 rds (55#,30"Box)
Rachel: 4 + 4 Snatches (15#,20" Box)

 

 

Monday, July 11 2011
Curly Jefferson

For Time:

500M Row

15 x Thruster (95/65)

400M Run

15 x Thruster (95/65)

400M Run

15 x Thruster (95/65)

400M Run

15 x Thruster (95/65)

500M Row

Joe L: 16:50 (75#)
Jesse: 24:12 (55#,45#,15#)
Colton: 18:30 (65#)
Mark: 18:28 (65#)
Joe B: 17:54 (55#)
Kristin: 15:29 (45#)
Cara: 18:39 (15#)
Preston: 14:06 (95#)

Friday, July 8 2011
Nasa's No Fly Zone

For Time: 21-15-9

Deadlift: (135/95)

Over the Bar Burpees

Rachel: 7:51 (35#)

Rebecca: 8:00 (65#)

Jesse: 7:06 (95#)

Will: 4:38.6 Rx

Tyler: 4:38 Rx

Preston: 5:43 (225#)

Thursday, July 7 2011
Raindance

Box Squat: 3-3-3-3-3-3 (Below Parallel Box)
Emma: (45)-55-65-95-115-120(F2)-120(F2)
Rebecca: (45)-55-65-95-115-135-145(F2)
Rachel: (PVC)-45-50-55-60-65-95-105-110(F3)
Tyler: (45)-135-145-155-165-175-175
Jesse: 85-85-85-85-85-75
Justin: 115-135-165-185-205
Joe B: (45)-95-115-135-145-155-165(F3)
Colton:(45)-95-145-165-185-195-200
Preston: (145)-185-205-225-245-265-275(F3)

Then:

3 rds for time:

20 x Kettlebell clean and Jerk (16/12kg)

20 x Box Jump (24/20")

200M Run

Rachel: 11:13 (kb swing, 12"box)
Rebecca: 12:42 (kb swing)
Emma: 11:30 Rx
Justin: 12:47 (12"box)
Jesse: 13:14 Rx
Joe B: 14:27 Rx
Colton: 10:07 Rx
Preston: 8:27 (24kg KB)
Joe L: 10:53 Rx (+ 400M run on rd 1)

Wednesday, July 6 2011
Gabby's Revenge

9 Minute AMRAP:

1 x Power Clean
1x HSPU (Hand Stand Push Up)
2x Power Clean
2x HSPU
3x Power Clean
3xHSPU
etc...until time expires

Rachel: 9rds +10 (15#, Box HSPU)

Rebecca: 9 rds (35#, Box HSPU)

Emma: 10 rds +1 (65#, Box HSPU)

Jesse: 8rds +1 (75#, Box HSPU)

Nate Dawg: 10 rds +11 (85#, Box HSPU)

Tyler: 7rds + 7 (115#clean setup)

Preston: 7rds + 14 (185#)


Max Power Clean
Workout weight
>300 lbs (>205 lbs) 205 lbs (135 lbs)
250 lbs - 299 lbs (165 lbs - 204 lbs) 185 lbs (125 lbs)
225 lbs - 249 lbs (145 lbs - 164 lbs) 165 lbs (115 lbs)
195 lbs - 224 lbs (125 lbs - 144 lbs) 135 lbs (95 lbs)
165 lbs - 194 lbs (105 lbs - 124 lbs) 115 lbs (75 lbs)
135 lbs - 164 lbs (85 lbs - 104 lbs) 95 lbs (65 lbs)
<134 lbs (<84 lbs)

75 lbs (55 lbs)

Tuesday, July 5 2011
These Colors Don't Run

3 rds for time:

100M Boulder Throw

100M Farmers carry (24/16 kg)

10 x Burpee Box Jump (24/20")

15 x Back Squat (95/65#)

Colton: 11:51 (47# Rock)

Joe L: 12:13 (47# Rock)

Preston: 9:45 (71# Rock)

Emma: 13:10 (38# Rock)burpee box jumps

Tuesday, July 5 2011
Cindy on the Run

ring pull ups20 Minute AMRAP:

400M Run

5 x Ring Pull Ups

10 x PushUps

15 x Air Squats

Emma: 5 rds + 400+25 (Purple)

Houdini: 3 rds + 350M (Black)

Rebecca: 4 rds + 400M (Green/Knee PushUp)

Jesse: 4 rds (Blue)

Colton: 6 rds + 200M

Joe B: 5 rds +400+3

Mark: 5rds +200M

Tyler: 8rds +200M

Preston: 8rds +400+2ring pull upspush uprun and pushups

Sunday, July 3 2011
The Claw

3 rds:

200M Run

5 x Hang Power Clean

25 x Double Under (75 x Singles)

Preston: 5:02 (185#)

Colton: 5:44 (95#,SNG)

Joe L: 7:59 (115#)

Emma: 10:27 (75#)

Beth: 12:45 (85#)

Friday, July 1 2011
Melrose

Kettlebell SwingsMax Overhead Squat: 5-5-3-3-1-1-1

Joe: 75-95-115-135-155-165(F)-165(F)-165

Mark: 45-65-95-115-135-155-165

Colton: 45-65-95-115-135-155(F)

Preston: 95-135-155-185-225-245-265-275(F)

Then:

5 rds for time:

10 x Kettlebell Swing

10 x Goblet Squat

10 x Sumo Deadlift High Pull

100 x Single Unders

*All exercises performed with the same Kettlebell (24/16 Kg)*

Mark: 12:49 (16kg)

Colton: 11:27 (16kg)

Preston: 11:15 Rx


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