WODS: August 2011
For Time:
500M Row
then:
21-15-9
Sumo Deadlift High Pull (75/55)
Burpees
Phil: 8:24 Rx
Chris: 7:29 Rx
Tracy 6:35 (15#)
Emma: 7:17 Rx
Tyler : 4:09 Rx
Sean: 6:03 Rx
WAT: 13:23 Rx
Preston: 4:06 Rx
Colton: 6:33 Rx
Joe L: 5:08 Rx
Kristin: 4:36 Rx
Evan: 5:18 Rx
Katelyn: 6:49 (45#)
Joe B: 9:32 Rx
"Cindy"
20 Minute AMRAP:
5 x Pull Up
10 x Push Up
15 x Air Squat
Phil: 8rds + 15 (blk,blu)
Emma: 14rds Rx
Preston: 23rds+1 Rx
Joe A: 15 rds Rx
Joe L: 14 + 9 Rx
Neil 11 + 15 Rx
Lauren: 12 + 3 (grn)
WAT: 7 Rx
Kevin: 8 +6 (blu)
Katelyn: 12 + 8 (grn)
Kristin: 17 + 18 Rx
Evan: 17 Rx
Colton: 12 + 11 (Nausea Rx)
Tim: 11 Rx
Joe B: 9 + 2 Rx
Sydney: 7+ 3 (blu,pur)
Chris: 16 + 5 Rx
Tyler: 20 + 12 Rx
Push Press: 5-5-3-3-1-1-1
then:
"Annie"
50-40-30-20-10
Double Unders
Situps
Phil: 160# 12:15 (row)
Emma: 85# 19:06 Rx
Tracy: 40# 14:07 (Sng)
Preston: 205# 5:40 Rx
Joe L: 185# 9:14 Rx
Tyler: 185# 6:35 Rx
Lauren: 75# 9:00 (Sng)
Melanie: 65# 10:40 (Sng)
Kristen: 55# 11:35 (Sng)
Kevin: 105# 13:05 (Sng)
Kristin: 115# 5:58 Rx
Sydney: 60# 16:19 (Sng)
Sean: 185# 7:44 Rx
Mark: 145# 13:37 Rx
Joe B: 115# 10:43 (Sng)
For Time:
Deadlift (225/150): 10 - 8 - 6 - 4 - 2
Wall Ball (20/14): 30 - 25 - 20 - 15 - 10
Preston: 6:22 Rx
Tyler: 9:54 Rx
Sean: 9:43 (185#)
Joe L: 11:09 Rx
Katelyn: 12:02 (95#/10#)
Emma: 13:45 (115#)
Amanda: 6:20 (75#/8#)
Rebecca: 11:08 (135#/10#)
Kristin: 8:52 (135#)
5 rounds for time:
10 x Overhead Squat (95/65)
15 x Knees to Elbows
Phil: 12:01 (15#)
Emma: 14:26 (45#)
Tracy: 13:48 (15#)
Preston: 7:33 Rx
Tyler: 9:27 (75#)
Evan: 12:32 Rx
Katelyn: 9:28 (45#)
Joe L: 13:53 Rx
Kristen: 14:59 (25#)
Michael: 17:24 (95# Box)
Sean: 11:53 (75#)
Tim: 13:30 (65#)
3 rds For Time:
30 x Box Jump (24/20")
20 x Burpee
10 x Air Squat
5 x Handstand Pushup
Phil: 17:06 (20", Box HSPU)
Jason: 15:42 (20", Box HSPU)
Tyler:10:34 Rx
Preston: 8:36 Rx
Neil: 11:52 Band HSPU
Colton: 12:28 Rx
Melanie: 17:49 Band HSPU
Cody: 8:37 Rx
Evan: 12:27 Rx
Joe B: 15:58 Band HSPU
Tim: 13:25 (Box HSPU)
Kevin: 15:25 (20",Box HSPU)
Joe L: 13:22 (22")
10 Minute AMRAP:
5 x Hang Power Snatch (95/65)
10 x Ring Dip
Phil: 5rds + 10 (75#,GRN)
Emma: 6rds + 3 (65#, Red)
Preston: 11rds Rx
Tyler: 8rds+3 Rx
Evan: 6rds + 2 Rx
Katelyn: 6rds + 13 (45#, Blu,Pur)
Mark: 5rds + 5 (75#)
Lauren: 6rds + 2 (45#,Blu/Pur)
Colton: 5rds+7 (75#)
Joe B: 4rds+8 (55#,Pur)
Michael: 5+12 Rx
Joe L: 7rds Rx
3 rds for time:
250M Run
15 x Clean & Jerk (95/65)
9 x Handstand Pushup
Dustin: 11:16 Rx
Colton: 17:26 (3rd/10Hspu/20C&J@75)
Tyler: 11:31 Rx
Neil: 12:56 (75#)
Emma: 11:33 (Box HSPU)
Katelyn: 10:48 (BoxHSPU,15#)
Kristin: 13:21 Rx
Evan: 15:31 Rx
Kevin: 15:21 (15#,BoxHSPU)
Mark: 10:31 (75#,BoxHSPU)
Tim: 12:02 (65#, Box HSPU)
Rebecca: 11:13 (45#,Box HSPU)
5 rds for time:
15 x Clapping Pushup
20 x Wall Ball (20/14)
**Every even minute
on the minute 100M Sprint**
Phil: 17:42 (8#,Hand Release Pushup)
Jason: 21:42 (8#, Hand Release Pushup)
Tyler: 11:42 Rx
Nick: 15:47 Rx
Neil: 15:05 (Hand Release Pushup)
Katrina: 15:10 (8#, Hand Release Pushup)
Kristin: 8:50 (10#, Hand Release Pushup)
Mark: 11:50 (14#, Hand Release Pushup)
Colton: 13:36 (Hand Release Pushup, No run)
Preston: 9:09 Rx
18 AUG WOD will be at 478 Allied Drive suite 107. Come check out our new space!
15 Minute AMRAP:
5 x Backsquat @ 95/65
10 x Burpee
Nick: 9rds +7 Rx
Phil: 6rds + 7 (Box Squat)
Jason: 5rds (65#)
Lindsey: 9rds + 12 (45#)
Joe L: 9rds + 13 Rx
Rachel: 8rds + 10 (45#)
Michael: 6rds + 11 (Box Squat)
Mark: 11rds Rx
Kristen: 7rds + 12 (15#)
Ginny: 7rds (35#)
Kristin: 14 rds Rx
Melanie: 8rds
Evan: 8rds + 5 (115#)
Amanda: 9 rds (45#)
Preston: 14 rds Rx
3 rds for time:
400M Run
30 x Kettlebell Swings (24/16kg)
Preston: 8:59 (32kg)
Joe L: 9:52 Rx
Mark: 10:38 (16kg)
Rebecca: 12:41 (12kg)
Rachel: 11:31 (12kg)
Evan: 9:33 Rx
Laurie: 11:03 (8kg)
Melanie: 11:02 (8kg)
Kristen F: 13:09 (8kg)
Kristin: 8:08 Rx
5 rds for time:
10 x Pistols
15 x Medicine Ball Clean (20/14)
20 x Double Unders
Emma: 13:42 (Ring Pistol)
Lindsey: 13:19 (SNG, Ring Pistol)
Rebecca: 13:41 (SNG,Ring Pistol)
Melanie: 17:20 (10#,SNG,Ring Pistol)
Rachel: 14:25 (8#,SNG,Ring Pistol)
Preston: 10:52 Rx
For Time:
18-15-12-9-6-3-1
Power Snatch (95/65)
Box Jump (24/20)
Emma: 13:13 (45#)
Joe L: 13:32 (75#)
Dustin: 13:51 Rx
Preston: 12:28 (135#)
Lindsey: 9:51 (12-1, 35#)
Rebecca: 11:01 (35#)
Rachel: 14:35 (35#)
Melanie: 11:53 (25#)
Kristin: 9:28 (55#)
Colton: 10:54 (65#)
Evan: 11:51 (75#)
Joe B: 16:40 (65#)
David: 16:35 (45#, 20")
7 rds For Time:
100M Sprint
10 x Deadlift @ 45% 1RM
20 x Lateral Bar Jumps
Preston: 8:39 (205#)
Tyler: 8:35 (135#)
Emma: 8:38 (65#)
Joe L: 12:59 (165#)
Kristin: 6:52 (75#)
Libby: 8:36 (70#)
John: 8:13 (135#)
Neil: 8:08 (145#)
Colton: 8:39 (145#)
Mark: 10:33 (135#)
Kristin F: 11:50 (35#)
Joe B: 11:58 (95#)
Kevin: 11:29 (45#,5rds)
Max Front Squat:
5-5-3-3-1-1-1
Tyler:195#
Joe L: 225#
Colton: 215#
Preston:265#
David: 155#
Emma: 105#
Sarah: 105#
Rachel: 105#
Kristin: 115#
Melanie: 95#
then:
10 Minute AMRAP:
4 x Handstand Pushups
8 x Kettlebell Swings (24/16kg)
12 x Overhead Walking Lunge (45/35)
Casey: 6rds+4 (8kg/Box HSPU/10#)
Tyler: 5rds+15 Rx
Melanie: 4rds+13 (8kg/BoxHSPU/10#)
Joe L: 3rds+1 Rx
Kristin: 4rds+2 Rx
Colton: 3rds+8 Rx
Sarah: 5rds+4 (8kg/BoxHSPU/25#)
Emma: 6rds (BoxHSPU)
Tracy: 5rds+12 (8kg/BoxHSPU/15#)
Rachel: 5rds+12 (12g/BoxHSPU/35#)
David: 4rds+18 (16kg/BoxHSPU/45#)
Katy: 5rds+18 (8kg/BoxHSPU/10#)
Brittany: 7rds (12kg/BoxHSPU/25#)
Preston: 7rds+20 (32kg)
3 Rounds for time:
15 x Thruster (95/65)
20 x Burpee
400M Run
Neil: 16:47 (75#)
Josiah: 12:56 (45#)
Casey: 19:40 (15#)
Tyler: 17:28 Rx
Curtis: 16:54 (15#)
Emma: 14:28 (45#)
Rebecca: 17:11 (35#)
Preston: 12:13 Rx
Colton: 17:42 (75#)
Joe L: 20:39 Rx
Mark: 16:19 (65#)
KristinF: 18:07 (3rds@10reps)
Kristin: 14:59 Rx
ON RAMP:
Melanie: 9:49
FOR TIME: 21-15-9
Overhead Squat (95/65)
Hand Release Pushups
Dani: 3:53 (35#)
Josiah: 4:22 (45#)
Casey: 5:05 (15#)
Graham: 5:05 (45#)
Tracy: 4:35 (PVC)
Rachel: 4:23 (15#)
Sarah: 5:05 (15#)
Ethan: 5:30 (15#)
Tyler: 8:27 (75#)
Sean: 5:03 (65#)
Mark: 5:11 (65#)
Kristin: 3:57 (45#)
Rebecca: 4:00 (35#)
Preston: 7:10 (135#)
15 Minute AMRAP:
9 x Wall Ball 10ft Target (20/14)
9 x Box Jump (24/20")
9 x Sumo Deadlift High Pull (75/55#)
Katrina: 6rds+14 (8#,20",8kg)
Curtis: 6rds+8 (10#,20",65#)
Neil: 7rds+4 Rx
Kristin: 8rds+15 (Rx,24",45#)
Kristin F: 4rds+9 (Modified)
Rebecca: 7rds+18 (8#,16kg)
Sarah: 5rds+9 (8#,12kg)
Ginny: 6rds+2 (63,13",8kg)
Colton: 7rds Rx
Rachel: 7rds (10#, 16kg)
Katie: 4rds+2 (4#,13",8kg)
Casey: 8rds+2 (4#,12kg)
Josiah: 8rds (10#,45#)
Dani: 8rds+1 (8#,12kg)
Brittany: 8rds+16 (4#,12kg)
Preston: 10rds+21 (95#)
5 rds for time:
10 x Power Snatch (75/55)
15 x Deadlift (75/55)
Neil: 13:39 (65#)
Preston: 5:55 Rx
Emma: 8:05 (35#)
Kristin: 7:20 (35#)
David: 8:54 (45#)
Burger: 6:54 (65#)
Dani: 6:46 (35#)
Josiah: 6:42 (45#)
Amanda: 7:36 (35#)
Rachel: 7:58 (15#)
Ginny: 7:52 (15#)
Casey: 8:38 (15#)
Katy: 10:09 (Modified)
ON RAMP:
3rds for time:
10 x Burpee
15 x Air Squat
200M Run
Mindy: 6:42
Brittany: 5:38
Bethany: 6:38
Jade: 6:38
7rds for time:
5 x Clean & Jerk (95/65)
50M Sprint
30 x Double Under
Dani: 8:35 (45#,SNG)
Graham: 8:02 (45#,SNG)
Casey: 11:05 (35#,SNG)
Manny: 9:40 (45#,SNG)
Emma: 11:28 (SNG)
Preston: 11:23 (135#)
Will: 13:08 Rx
Mark: 8:51 (65#,SNG)
Colton: 10:58 (SNG)
Kristin: 11:08 Rx
Ginny: 11:23 (6rds,35#,SNG)
Katie: 12:33 (15#,SNG)
Rachel: 14:20 (45#,SNG)
For Time:
50M
50 x Air Squats
100M Run
40 x Situps
200M Run
30 x Kettlebell swing (24/16 kg)
300M Run
20 x Hand Release Pushup
400M Run
10x Burpee
300M Run
20 x Hand Release Pushup
200M Run
30 x Kettlebell Swing (24/16 kg)
100M Run
40 x Situps
50M Run
50 x Air Squats
Preston: 18:41 (Vest)
Joe L: 23:37 Rx
Neil: 21:53 (16kg)
Curtis: 28:49 (16kg)
Rachel: 26:18 (8kg)
Rebecca: 25:14 (8kg)
Laurie: 10:33 (Modified)
Joe B: 24:34 (16kg)
Kristin: 18:07 Rx
Tyler: 18:03 (50# Dumbell)
Casey: 7:25 (Modified)
Dani: 10:20 (8kg, Modified)
Josiah: 12:09 (12kg modified)
ON Ramp:
BC: 8:25
Cameron: 8:22
Kristin: 8:18
Katie: 15:20
Katy: 13:46
