WODS: September 2011

CALENDAR VIEW
Friday, September 30 2011
Bobcat Tails

7 Minute AMRAP:

10 x Squat Snatch (75/55)

20 x Situps

Phil: 4+6 Rds (35#)

Anna Rose: 5 rds (45#)

Rebecca B: 3+2 Rds Rx

Ethan: 3rds (35#)

Sam: 2+20 Rds (35#)

Preston: 6+2 Rds Rx

Evan: 4+1 Rds Rx

Katelyn: 4+20 (35#)

Tammy: 4+9 (35#)

Conor: 5rds Rx

Kristen: 3+4 (25#)

Devin: 4+4 Rds (35#)

Sean: 4+5 Rds Rx

Thursday, September 29 2011
Papa Bear

5 rounds for time:

7 x Push Jerk (135/95)

9 x Back Squat (135/95)

225M Run

Tracy: 14:09 (35#)

Lauren: 16:59 (65#)

Emma: 15:54 (85#)

Rebecca: 12:47 (45#)

Joe L: 12:25 Rx

Preston: 11:47 (155#)

Melanie: 15:47 (60#)

Sam: 13:40 (55#)

Tammy: 13:35 (50#)

WAT: 17:21 (115#)

Connie: 10:29 (50#)

Kevin: 19:44 (65#)

Katelyn: 12:23 (75#)

Joe B: 15:07 (95#)

Tim: 12:46 (95#)

Devin: 11:24 (75#)

Wednesday, September 28 2011
Under 21

3 rounds for time:

400M Run

20 x Pull Up

20 x Box Jump  (24/20)

Houdini: 18:18 (row/blk/20)

Phil: 17:13 (row/blk,blu/20)

Sam: 16:24 (Grn)

Rebecca: 16:22 (GRN)

Emma: 14:39 (red)

Joe L: 11:59 Rx

Preston: 8:40 Rx

Tyler: 9:08 Rx

Conor: 11:51 Rx

Tammy: 12:07 (Grn)

Connie: 13:52 (Grn)

Colton: 12:17 Rx

Justin: 13:45 (pur)

Sean: 12:16 Rx

Kevin: 14:32 (Grn)

Nate: 8:52 Rx

Tim: 15:38 Rx

Chris: 12:56 Rx

Joe B: 17:05 Rx

Mark: 14:30 Rx

Devin: 12:37 Rx

Wednesday, September 28 2011
Upside Down Ground Pound

10 Minute AMRAP:

2 x Handstand Pushup

4 x Deadlift

8 x Hand Release Pushup

Phil: 6+2 (135#, Blk/Grn)

Houdini: 5 rds (155#, Blk/Grn)

Joe L: 8 rds (215#)

Emma: 8rds (125#, blu,red)

Tracy: 7rds (55#, box)

Sam: 8rds: (125#, Box)

Rebecca: 7+11 (135#, Blk/Red)

Preston: 9+8 (245#,Ring HSPU)

Nate: 10rds (275#,Ring HSPU)

Evan: 11rds  (245#)

Conor: 10 (185#)

Tammy: 9+12 (70#,Grn/Red)

Lauren: 7rds (125#,Grn,Grn)

Melanie: 8rds (105#,Blk/Grn)

Kristin: 9rds (155#)

Monday, September 26 2011
Clean Living

Clean: 1-1-1-1-1-1-1

then:

3 rounds For Time:

10 x Hang Power Clean (50% 1RM)

10 x Bar Over Burpee

Anna Rose: 85#/4:13 (45#)

Phil: 165#/5:27 (80#)

Houdini: 115#/5:09 (65#)

Rebecca: 95#/4:28 (50#)

Emma: 95#/3:09 (50#)

Tyler: 205#/3:07 (105#)

Lauren: 95#/4:28 (45#)

Tammy: 60#/4:11 (35#)

Melanie: 85#/4:49 (45#)

Mark: 175#/3:46 (85#)

Sean: 205#/3:03 (105#)

Kristen: 55#/5:38 (25#)

Joe B: 145#/3:35 (75#)

Kristin: 115#/2:21 (60#)

Van: 125#/4:02 (65#)

Conor: 210#/3:02 (105#)

WAT: 205#/4:18 (105#)

Ethan: 165#/4:50 (75#)

 

Devin: 160#/4:45 (80#)

Preston: 260#/2:15 (135#)

Saturday, September 24 2011
Joe's Birthday Bash

"Joe's Birthday Bash"

*Teams of 2*

100 x Wall Ball (20/14)

90 x Burpee Box Jump (24/20)

80 x Backsquat (95/65)

70 x Pull Up

60 x Double Under

50 x Hand Release Push Up

40 x Kettlebell Swing

30 x Push Jerk (95/65)

20 x Handstand Push Up

10 x 225M Run

Colton/Evan: 38:00

Joe L/ Joe A: 41:20

Mark/Tyler: 36:41

Chris/Sean: 36:39

Kristin/Katelyn: 35:03

Emma/Rebecca: 43:05

Tammy/Preston: 32:34

Friday, September 23 2011
Elevated Heart Rate

For Time:

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

Toes to Bar

Thruster (95/65)

Phil: 9:45 (air squat/ring)

Preston: 6:21 Rx

Sean: 9:40 Rx

Kristin: 6:54 Rx

Anna Rose: 10:36 (45#)

Kyle: 11:41 Rx

Tammy: 7:27 (45#,knee)

Evan: 9:16 Rx

Katelyn: 9:44 (55#)

WAT: 28:33

Houdini: 16:37 (65#,knee)

Rebecca: 10:56 (knee)

Rebecca B: 11:53 Rx

Colton: 9:34 (75#)

Joe L: 8:53 Rx

Chris: 9:21 Rx

Tyler: 8:07 Rx

Thursday, September 22 2011
Running Ricochet

4 rounds for time:

10 x Pistols (5 x each leg)

20 x Kettlebell Swing (24/16kg)

225M Run

Phil: 15:54 (ring)

Lauren: 14:06 (ring)

Emma: 12:15 (ring)

Rebecca: 15:43 Rx

Tracy: 16:06 (ring,12kg)

Preston: 8:40 Rx

Houdini: 15:48 (ring 16kg)

WAT: 16:52 (ring)

Tyler: 10:52 Rx

Melanie: 12:11 (ring, 12kg)

Jimmy: 10:54 (ring, 16kg)

Kristin: 9:08 Rx

Mark: 10:38 (16kg)

Sean: 11:21 Rx

Tammy: 10:50 (foot hold, 12kg)

Tim: 10:59 (16kg)

Joe B: 11:10 (foothold, 16kg)

Wednesday, September 21 2011
Emma's Birthday Workout

3 Rounds For Time:

25 x Ring Dip

25 x Burpee

25 x Walking Lunge

Houdini: 20:21  (Blk)

Phil: 18:56 (Grn)

Emma: 16:53 (pur)

Tracy: 15:06 (blu)

Rebecca: 16:24 (Grn)

Preston: 8:15 Rx

Lauren: 16:55 (blu,pur)

Tammy: 14:40 (grn)

WAT: 19:40 (red)

Colton: 20:04 RX!

Kevin: 15:52 (Red)

Kristin: 14:19 (pur)

Katelyn: 14:03 (blu)

Kyle: 17:14 Rx

Ethan: 19:33 (Mod)

Rebecca B: 16:38 (blu,pur)

Conor: 11:46 (blu)

Tyler: 10:39 Rx

Sean: 14:43 Rx

Jimmy: 14:42 (blu)

Tuesday, September 20 2011
GRACE

"GRACE"

30 x Clean & Jerk (135/95)

Phil: 4:10 (75#)

Lauren: 6:39 (65#)

Houdini: 8:58 (75#)

Evan: 5:30 Rx

Preston: 2:26 Rx

Emma: 6:38 (75#)

Joe L: 5:53 Rx

WAT: 5:25 Rx

Conor: 5:00 Rx

Chris: 6:17 Rx

Melanie: 4:41 (55#)

Kristin: 5:21 (85#)

Mark: 4:15 (115#)

Jimmy: 4:55 (55#)

Kevin: 6:08 (75#)

Joe B: 6:38 (95#)

Tim: 3:46 (95#)

Katelyn: 5:58 (65#)

Monday, September 19 2011
Jewel

10 Minute AMRAP:

12 x Pull Ups

12 x Overhead Squats (95/65)

Conor: 4rds (95/75#)

Evan: 6rds + 5 Rx

Emma: 4rds+4 (45#)

Rebecca: 4rds+12 (grn)

Preston: 4rds+17 (135#)

Tracy: 5+4 (15#,GRN)

Houdini: 3rds+15 (45#,Blk)

Mark: 4rds +4 (75#)

Colton: 4rds+17 (75#)

Connie: 5rds (45#,blu,red)

Kristin: 6rds+12 (55#)

Melanie: 3rds+18 (35#)

Joe B: 3rds+10 (65#)

Chris: 4rds (Mod)

Tyler: 7rds (45#)

Saturday, September 17 2011
Fight Gone Bad

"FIGHT GONE BAD"

3 Rounds of :

Wall Ball

Sumo Deadlift High Pull (75/55)

Box Jump (20")

Push Press (75/55)

Row for Calories

**1 Minute at each station with 1 minute rest in between rounds.**

**Score is total number of reps and calories rowed**

Katelyn: 196 Rx

Devin: 257 Rx

Jimmy: 193 Rx

Jacob: 287 Rx

Tyler: 342 Rx

Evan: 310 Rx

Preston: 394 Rx

Friday, September 16 2011
Survivor

15 Minute AMRAP

7 x Handstand Pushups

14 x Front Squats (135/95)

Houdini: 2rds (blk/grn,45#)

Lauren: 4 rds (box,65#)

Phil: 5rds+9 (blk/grn, 45#)

Joe L: 4rds+4 Rx

Rebecca: 6rds+14 (Blk/Grn, 75#)

Tracy: 8rds+10 (box,35#)

Preston: 7rds+2 Rx

Jimmy: 8rds (blk/grn, 35#)

Kevin: 6rds+14 (35#, Blk Grn)

Kristin: 5rds Rx

Katelyn: 9rds+9 (grn, 45#)

Colton: 4rds Rx

Joe B: 4rds (grn blu, 95#)

Mark: 6rds+5 (grn,blu, 95#)

Chris: 4rds+12 (blk, grn, 95#)

Devin: 7rds+12 (blk, grn, 65#)

Tim: 6rds+10 (blu, grn, 95#)

Tyler: 5rds+3 Rx

Friday, September 16 2011
loosen up

3rds:

10 x Pull Up

20 x Sumo Deadlift High Pull (24/16kg)

30 x Situps

40 x Double Under

Chris: 9:26 (sng)

Phil: 10:48 (blk,blu, 16kg, row)

Houdini: 17:08 (blk, red, 16kg, sng)

Nick: 11:13 Rx

Ethan: 16:05 (12kg, sng)

Preston: 6:30 Rx

Jimmy: 12:43 (blu,pur,12kg,sng)

Connie: 10:16 (blu,red, sng)

kristen: 13:21 (grn, 12kg, sng)

Devin: 15:57 Rx

Rebecca B: 15:18 Rx

Tyler: 9:11 Rx

Wednesday, September 14 2011
Captain Mustache

"Captain Mustache"

50 x Double Under Buy in

3rds:

9 x Deadlift (185/125)

12 x Burpee

15 x Box Jump (24/20)

200M Run

1 x Rope Climb Buy out

***Compare to 23 May 11***

 

FIGHT GONE BAD will be this saturday! This workout is to raise awareness and support for the special operations warrior project. If you want to know more or would like to donate check out the website here.

 

Phil: 16:46 (95#,20",SNG)

Houdini: 21:05 (95#20",SNG)

Rebecca: 14:51 (75#,SNG)

Tracy: 14:37 (40#,SNG)

Preston: 8:39 Rx

Conor: 11:52 Rx

Joe L: 11:14 Rx

Tyler: 9:41 Rx

Colton: 13:13 (SNG)

Kevin: 13:49 (95#,SNG)

Rebecca B: 16:18 Rx

Kristin: 9:24 Rx

Chris: 11:27 (SNG)

Tuesday, September 13 2011
Snubbing Moe's

Split Jerk 1-1-1-1-1-1

then:

15-12-9-6-3-1

Ring Push Ups

Wall Balls (20/14)

Phil: 175#, 8:21 (14#,knee)

Houdini: 125#, 12:43 (14#, Knee)

Lauren: 85#, 9:58 (knee)

Tracy: 55#, 6:46 (4#, pushups)

Rebecca: 115#, (10#, knee)

Melanie: 70#, 8:00 (8#, knee)

Joe L: 185#, 3:37 Rx

Preston: 265#, 2:58 Rx

Tyler: 205# 3:19 Rx

Jimmy: 95#, 5:09 (14#,knee)

Colton: 155#, 6:33 Rx

Connie: 90#, 4:46 (knee)

Kristin: 125#, 4:22 Rx

Kevin: 120# 6:58 (14#)

Joe B: 115#, 8:56 Rx

Mark: 185#, 6:55 Rx

Tim: 165#, 8:24 (14#)

Monday, September 12 2011
Helen

"Helen"

3 rounds for time:

400M Run

21 x Kettlebell Swing (24/16kg)

12 x Pull Up

 

Houdini: 22:06 (Blk,RD,16kg)

Preston: 8:19 Rx

Lauren: 13:37 (Grn)

Conor: 12:15 Rx

Katelyn: 14:06 (Blu)

Evan: 9:23 Rx

Kristin: 9:04 Rx

Mark: 12:41 (16kg)

Kristen: 17:00 (Grn,8kg)

Devin: 14:49 Rx

Joe B: 13:37 (16kg)

Tyler: 8:53 Rx

Chris: 13:07 (24/16kg)

Saturday, September 10 2011
"Filthy Fifty"

"FILTHY FIFTY"

50 x Box Jump (24/20)
50 x Jumping Pull Up
50 x Kettlebell Swing (16kg)
50 x Walking Lunge
50 x Knees to Elbows
50 x Push Press (45#)
50 x Back Extensions
50 x Wall Ball (20/14#)
50 x Burpees
50 x Double Unders

Katelyn: 33:38 (12kg)
Rebecca: 36:42 (12kg, 8#, SNG)
Evan: 25:42 Rx
Joe L: 30:25 Rx
Preston: 19:52 Rx
Kristin: 25:23 Rx
Emma: 36:00 Rx
Colton: 31:11 (SNG)
Sean: 31:32 Rx


Friday, September 9 2011
Moti Mod

For Time:
21-15-9

Box Jump (24/20)
Power Clean (95/65)

Phil: 6:40  (55#,20")
Tracy: 8:08 (35#)
Joe L: 7:22 Rx
Preston: 2:56 Rx
Tyler: 3:51 Rx
Kristin: 4:16 Rx
Rebecca B: 4:42 Rx
Connor: 4:33 Rx
Lauren: 7:27 RX!
Emma: 6:14 Rx
Sean: 6:10 Rx
Cathie: 3:49 Rx
Katelyn: 6:58 Rx
Evan: 5:31 Rx
Rebecca: 7:41 (45#)
Devin: 5:39 (75#)

Thursday, September 8 2011
Angie

"ANGIE"

For Time:

100 x Pullups

100 x Pushups

100 x Situps

100 x Air Squats

Phil: 30:47 (GRN, BLK)
Lauren: 26:49 (GRN)
Chris: 21:26 Rx
Rebebecca: 26:27 (BLK)
Emma: 27:28 Rx
Tracy: 37:26 (GRN)
Joe L: 25:51 Rx
Preston: 16:50 Rx
Jason: 19:08 (50,GRN,BLK)
Rebecca B: 28:02 Rx
Colton: 28:33 Rx
Kristin: 20:27 Rx
Kevin: 30:54 (GRN)
Joe B: 39:35 Rx
Tim: 35:00 Rx
Tyler: 16:09 Rx
Sean: 27:27 Rx

Wednesday, September 7 2011
king carb

5 rounds for time:

225M Run

7 x Deadlift (155/105)

10 x Kettlebell Swing (24/16kg)

Phil: 12:37 (95#,12kg)
Chris: 10:50 (16kg)
Emma: 11:35 Rx
Tracy 11:28 (45#,8kg)
Curtis: 10:47 Rx
Evan: 9:11 Rx
Rebecca: 11:34 (65#, 12kg)
Preston: 8:35 Rx
Joe L: 11:17 Rx
Tyler: 8:07 Rx
Kristin: 8:14 Rx
Colton: 11:14 Rx
Joe B: 11:05 (115#, 16kg)
Mark: 14:08 (16kg)
Kristen: 13:52 (35#, 8kg)

Tuesday, September 6 2011
Faction Games Event 2

12 Minute AMRAP:

10/5 x Handstand Pushup Buy In

then:

7 x Chest to Bar Pull Up

14 x Medicine Ball throw & Catch

21 x Double Under

Joe L: 4rds+7 Rx

Emma: 4rds+6 (PullUps,SNG)

Rebecca: 5rds+3 (Green,SNG,8#)

Phil: 6rds (Blk/Blu, 8#,SNG)

Jason: 4rds+58 (Blk/Grn, SNG, 8#)

Lauren: 4rds+12 (Grn, SNG,10#)

Kristen: 3rds+7 (Grn,SNG,6#)

Kristin: 7rds+2 (PullUps)

Kevin: 2rds + 20 (Grn, SNG, 14#)

Tyler: 5rds+13 Rx

Colton: 4rds+23 (SNG)

Mark: 4rds+1 (Pullups)

Michael 3rds+24 Rx

Evan: 5rds+19 Rx

Joe B: 3rds+13 (SNG, Pullup)

Chris: 5rds (sng)

Monday, September 5 2011
LABOR DAY

Happy Labor Day!

***We will not have classes today, everyone enjoy their weekend. Be ready to bring it on tuesday!***

Friday, September 2 2011
Cat like Reflexes

Max Box Jump

then:

4 rds for time:

10 x Deadlift (185/115)

60ft Shuttle Sprint

10 x Lateral Jump


***NO WORKOUTS MONDAY SEPTEMBER 5, ENJOY YOUR WEEKEND!***

Phil: 30.5", 2:08 (65#,3rds)
Rebecca: 30.75", 3:48 (75#)
Joe L: 48.5", 4:17 Rx
Tyler: 45", 2:28 Rx
Emma: 27", 2:22 (65#)
Evan: 48", 2:36 Rx
Katelyn: 34.75", 2:29 (65#)
Michael: 37", 2:45 Rx
Evan K: 44.75", 2:58 Rx

Thursday, September 1 2011
Death by Clean & Jerk

Max Back Squat

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

then:

Death by Clean & Jerk

**1 x increasing ladder clean & jerk every minute on the minute. ex: minute 1 one C&J, minute 2 two C&J etc.**

Phil: 160# (Box), 9rds @ 65#
Tracy: 70# 8rds @ 35#
Emma: 140# 14 rds @45#
Preston: 315# 9 rds @ 135#
Joe L: 265#
Lauren: 135# 10rds @45#
Clint: 255# 9rds @ 135#
Tyler: 235# 7rds @ 135#
Mark: 205# 8rds @ 95#
Kristin: 145# 11rds @ 65#
Michael: 245# (Box) 7rds @ 135#
Sydney: 45#
Joe B: 185# 7rds @ 75#
Rachel: 135# 9 rds @ 45#

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