WODS: September 2011
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
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#)
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
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#)
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#)
"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
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
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)
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)
"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#)
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#)
"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
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
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
"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)
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#)
"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)
"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
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#)
"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
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)
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)
Happy Labor Day!
***We will not have classes today, everyone enjoy their weekend. Be ready to bring it on tuesday!***
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
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#