WODS: January 2012

CALENDAR VIEW
Tuesday, January 31 2012
Griffin Slam Jam

4 Rounds For TIme:

400M Run

10 x Sumo Deadlift High Pull (95/65)

10 x Burpee Jump and Touch (1ft)

RX:

Locke: 15:40

Rebecca: 17:33

Evan: 12:28

Joe L: 12:33

Preston: 12:02

Wat: 17:29

Colton: 12:48

Bo: 12:28

Will: 16:08

Ryan: 17:44

Chris: 13:27

Devin: 12:22

Kevbot: 16:53

K10: 15:29

Joe C: 16:24

Jimmy: 15:25 (Row)

(Mod):

Micah: 16:34

Lindsey: 20:05

Fil: 17:35

Noel: 21:21

Tammy: 18:32

Natedawg: 17:00

Kevin: 17:20

Amy: 21:04

Bianca: 17:34

Adina: 16:16

Julie: 19:34

Joe B: 16:35

Monday, January 30 2012
JACKIE

"JACKIE"

For Time:

1000M Row

50 x Thruster (45#)

30 x Pull Up

Last Done: 22 AUG 11

RX:

Devin: 8:40

Emma: 11:21

Rebecca: 14:38

Chad: 11:30

Tyler: 7:34

Conor: 8:04

Joe L: 8:02

Mark: 8:47

Van: 11:24

K10: 14:37

Becca: 12:38

Forrest: 7:36

Ben: 10:01

Brad: 12:44

Joe B: 11:21

Preston: 6:52

(Mod):

Phil: 13:36

Fil: 11:49

Micah: 13:02

Locke: 10:37

Will F: 12:02

Jeff: 10:05

Michelle: 13:34

NateDawg: 14:21

Melanie: 12:58

Tammy: 11:50

Amber: 13:51

Bo: 8:22

Jimmy: 11:04

Wat: 13:42

Kevbot: 11:19

Jeffrey: 14:42

Joe C: 10:49

Julie: 12:09

Bianca: 12:37

Friday, January 27 2012
Golden Crisp

15 Minute AMRAP:

10 x Walking Lunge (45/35)

10 x Hand Release Push Up

**Every Other Minute on the Minute: 1 x Rope Climb (15ft)**

RX:
Chris: 12
Kristin: 10+17
Emma: 9+14
Jeff: 14
Greg: 10
Van: 10+3
Tyler: 15+17
Conor: 15+4
Eric: 11
Devin: 11+18
Preston: 16+15

(Mod):
Fil: 6+5
Patrick: ?
Rebecca: 10+2
Jimmy: 9+3
Bo: 9+18
Will F: 10
Connie: 8+10
Parker: 8
MariJane: 8
WAT: 9
Amber: 8+10
Lindsey: 9+12
Sam: 6+15
Nicole: 9+14
Kevin: 8+3
Melanie: 7+16
Wes: ?
Locke: 10+14

Thursday, January 26 2012
Backsquat 3-3-3-3-3

Backsquat: 3-3-3-3-3
then:
1 Minute AMRAP: G2O w/ (40/30#) Sandbag
1 Min Rest
2 Minutes Med Ball Situp (20/14)
1 Min Rest
3 Minute Plate Push (5/2.5)

Micah: 155# 63
Chris: 205#, 82
Emma: 145#, 77
Rebecca: 195#, 86
Evan: 280#,
Joe L: 280#, 101
Jeff: 175#, 108
Greg: 175#
Connie: 12kg, 55
Parker: 8kg, 55
Marijane: 12kg, 44
Tyler: 245#, 112
Amy: 115#, 48
Melanie: 155#, 56
WAT: 205#, 81
Amber: 105#, 45
Conor: 250#, 83
Jimmy: 175#, 65
Katie: 110#, 80
Kristin: 155#, 95
Katelyn: 145#, 75
Van: 205#, 76
Dave: 245#, 78
Colton: 235#, 78
Preston: 305#, 9?
Bo: 375#, 95
Patrick: 225#, 85
Becca: 110# 61
Eric: 265#, 101
Jeanette: 65#, 6
Cody: 100#,
Tim: 215#,
Jeffrey: 155#, 47
Ben: 255#, 72
Joe C: 175#,
Ryan: 195#,

Thursday, January 26 2012
Backsquat 3-3-3-3-3

Backsquat: 3-3-3-3-3
then:
1 Minute AMRAP: G2O w/ (40/30#) Sandbag
1 Min Rest
2 Minutes Med Ball Situp (20/14)
1 Min Rest
3 Minute Plate Push (5/2.5)

Micah: 155# 63
Chris: 205#, 82
Emma: 145#, 77
Rebecca: 195#, 86
Evan: 280#,
Joe L: 280#, 101
Jeff: 175#, 108
Greg: 175#
Connie: 12kg, 55
Parker: 8kg, 55
Marijane: 12kg, 44
Tyler: 245#, 112
Amy: 115#, 48
Melanie: 155#, 56
WAT: 205#, 81
Amber: 105#, 45
Conor: 250#, 83
Jimmy: 175#, 65
Katie: 110#, 80
Kristin: 155#, 95
Katelyn: 145#, 75
Van: 205#, 76
Dave: 245#, 78
Colton: 235#, 78
Preston: 305#, 9?
Bo: 375#, 95
Patrick: 225#, 85
Becca: 110# 61
Eric: 265#, 101
Jeanette: 65#, 6
Cody: 100#,
Tim: 215#,
Jeffrey: 155#, 47
Ben: 255#, 72
Joe C: 175#,
Ryan: 195#,

Thursday, January 26 2012
DIANE

"DIANE"

21-15-9

Deadlift (225/155)

Handstand Push Up

Last Done: 4 OCT 11

RX:
Preston: 4:21
Conor: 8:13
Mark: 13:35
Tyler: 8:18
Kristin: 6:41
Chris: 8:08

(Mod):
Micah: 10:32
Chad: 12:43
Rebecca: 12:46
Jimmy: 8:48
Emma: 21:08
Katelyn: 13:54
Melanie: 8:19
Adina: 8:09
Lindsey: 5:27
Nicole: 9:41
Bo: 5:07
Eric: 5:22
sam: 7:57
Kevin: 6:09
Joe C: 11:02
Kevbot: 5:56
K10: 9:14
Will: 8:54
Joe B: 13:28
Julie: 7:02
Bianca: 4:30
Ryan: 6:58

Tuesday, January 24 2012
2011 CrossFit Open WOD 11.4

10 Minute AMRAP:

60 x Bar Facing Burpees

30 x Overhead Squats (120/90)

10 x Muscle Up
**Sub 2 x Pull Up for Muscle Ups**

RX:
Kristin: 79
Emma: 74
Evan: 95
Joe L: 77
Rebecca: 81
Preston: 1+7
Tyler: 77
Conor: 87
Colton: 72
Mark: 76
Dave: 73
Katelyn: 83

(Mod):
Lindsey: 82
Chris: 1+5
Fil: 75
Phil: 67
Locke: 97
Chad: 102
Will F: 100
Jimmy: 88
Amanda: 110
Amy: 72
Nicole: 88
Wat: 92
Smith: 112
Bo: 100
Will: 76
Eric: 110
Sam: 79
Kevbot: 87
K10: 1+10
Adina: 1+4
Bianca: 105
Katie: 89
Julie: 69
Brad: 87
Joe B: 80

Monday, January 23 2012
Sindar

For Time:
18-15-12-9-6-3-1

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

Last Done: 11 AUG 11

RX:
Forrest: 11....something
Rebecca: 13:16
Emma: 15:42
Joe L: 11:21
Bo: 8:17
Katelyn: 9:44
Tyler: 9:05
Dave: 9:11
Ben: 10:37
Kristin: 8:26 (GHD)
Preston: 12:33 (135#)

(Mod):
Wat: 14:26
Van: 10:01
Amy: 13:53
Cody: 12:42
Amber: 11:02
Becca: 11:24
Melanie: 11:58
Will F: 12:25
Fil: 15:11
Kevin: 14:15
Jimmy: 12:28
Jeanette: 11:24
Sam: 12:34
Patrick: 9:45
Ryan: 11:46
Devin: 10:37
Bianca: 9:12
Joe C: 12:50
Jeffrey: 12:27
Julie: 10:28
Adina:  10:08
Locke: 11:29
Micah: 14:18
Phil: 14:16
Parker: 11:10
Connie: 12:05
Jeff: 11:38
Katie: 11:10

Sunday, January 22 2012
Team WOD

**Teams of 3**
For Time:
"Jackie"
1000M Row
45 x Thruster (45#)
30 x Pull Up
"Helen"
3 Rds:
400M Run
21 x KB Swing (24/16kg)
12 x Pull Up
"Elizabeth"
21-15-9
Clean (135/95)
Ring Dip
"Nancy"
5 Rounds:
400M Run
15 x Overhead Squat (95/65)
"Grace"
30 x Clean And Jerk (135/95)
"Fran"
21-15-9
Thruster (95/65)
Pull Up

Colton/Forrest/Preston: 32:09
Mark/Van/Devin: 43:23
Evan/Tyler/Ben: 34:12
Will/Jeffrey: 40:35
Chad/Kevbot: 36:43
Melanie/K10: 38:13
Katelyn/Emma/Kristin: 38:15

Friday, January 20 2012
Wake Up Call

For Time:
21 x Push Jerk (115/85)
1 x Sandbag Sprint (30#)
15 x Push Jerk
2 x Sandbag Sprint
9 x Push Jerk
3 x Sandbag Sprint

RX:
Katelyn: 8:07
Bo: 4:07 (135#)
Rebecca: 7:27
Emma: 8:34
Preston: 4:11 (135#)
Conor: 6:08
Tyler: 4:22
Mark: 6:16
Kristin: 6:38 (24kg farmer carry)

(Mod):
Lindsey: 8:55
Devin: 6:42
Tammy: 8:07
Nicole: 5:20
Amber: 5:44
Melanie: 8:01
Sam: 7:40
George: 7:43
Amanda: 5:44
Jimmy: 6:38
Cody: 6:16


Thursday, January 19 2012
Hawaiian Punch

5 Rounds for Time:

15 x Pull Up
15 x Wall Ball (20/14)
**Chest to Bar if you can**

RX:
Kristin: 8:30
Katelyn: 10:17
Emma: 14:56
Chad: 15:45
Preston: 8:45 (C2B)
Tyler: 9:28 (C2B)
Conor: 8:04
Katie: 10:46
Patrick: 9:00
Devin: 8:53
Chris: 9:23
Ryan: 12:32
Will: 10:06
Scott: 10:59

(Mod):
Tracy: 10:36
Locke: 9:36
Rebecca: 11:19
Sam: 12:07
Will F: 11:04
NateDawg: 8:15
George: 12:53
Jimmy: 10:32
Lindsey: 11:59
Nicole: 13:04
Amy: 13:32
Melanie: 14:01
Tammy: 10:20
Bo: 11:10
Amanda: 11:25

Wednesday, January 18 2012
Missing Tebow

Deadlift: 3-3-3-3-3

**Stay Connected to the bar, RIDE IT DOWN. They do not have to be touch and go, but all 3 lifts should be accomplished in a short time frame.**
then:
1 Minute AMRAP: Handstand PushUps
1 min Rest
2 Minute AMRAP: Double Unders
1 Minute Rest
3 Minute AMRAP: Deadlift @ 50%1RM

Tuesday, January 17 2012
Velvet Indian

MAX BOX JUMP
then
"Velvet Indian"

12 Minute AMRAP:

1 x Power Clean (@ 75% 1RM)

1 x Box Jump (@ 75% 1RM)

**Increasing Ladder 1x 2x 3x etc for 12 minutes**

Last Done: 5 OCT 11

Locke: 40.25" 9 (135#, 30.25)
Phil: 34" 6+7 (135. 25.5)
Joe L: 52" 7+9 (175#,40)
Emma: 32.5" 10+4 (80#, 25")
Casey: 28.5" 9 (35#,22")
Preston: 53.25" 9+6 (205#,40")

Lindsey: 31.25" 9+9 (45#,25")
Tammy: 27.75" 10+7 (70#, 21")
Tyler:46.5" 9+18 (155#, 35.25)
NateDawg: 33" 9+11 (95#, 25")
Amy: 32" 9+2 (55#, 24")
Amanda: 36" 10+9 (80#, 28.5")
Bo: 39.5" 8+1 (205#, 30)
Mark: 48" 9+2 (135#, 36)
Colton: 54" 8+5 (145#, 40.5")
Kristin: 36" 11+10 (95#, 30")
Jeanette: 20" 9 (35#, 20")
Nicole: 30" 10+15 (35#, 22.25")
Jimmy: 36" 10+1 (95#, 27")
Patrick: 36" 10 (135#, 27")
Joe B: 46.5" 7+8 (110#, 36")

Monday, January 16 2012
Angie

"ANGIE"
For Time:

100 x Pull Up
100 x Push Up
100 x Sit Up
100 x Air Squat

Last Done: 8 SEP 11

RX:
Kristin: 20:06
Jeff: 27:08
Emma: 23:39
Preston: 15:30
Joe L: 23:01
Chad: 26:57
Chris: 19:01
Patrick: 16:47
Mark: 22:34
Colton: 25:17
Ben: 22:19
Forrest: 17:58
Joe B: 36:42
Ryan: 30:38

(Mod):
Locke: 26:18
Phil: 37:43
Melanie: 30:38
WIll F: 34:42
Joe C: 27:25
Rebecca: 24:55
Parker:24:04
MariJane: 23:43
Kelli: 23:02
Casey: 29:58
Tracy: 35:00
Katie: 19:17
NateDawg: 31:38
Amber: 17:50
Amy: 22:15
Tammy: 21:29
Van: 27:36
K10:23:58
Kevbot: 28:22
Bo: 26:08
Becca: 24:30
Rachel: 26:51

Sunday, January 15 2012
Team WOD

For Time:
1 Mile Run
100 x Burpee Box Jump (24/20)
50 x Pull Up
Deadlift (7000/4500 total Pounds)
**Teams of 2, only one person works at a time.**

Wolf Pack: 33:32
Locke/Preston: 25:56
Brad/Patrick: 33:14
Dave/Will: 28:41
Amanda/Tammy: 35:42
Chad/Kevbot: 35:55
Jimmy/Mark: 32:40
Emma/Katelyn: 30:58
Amy/Becca: 35:06
Kristin/Cody: 32:14
Melanie/K10: 35:54
Evan/Devin: 25:26

Friday, January 13 2012
Beef Jelly

12 Minute AMRAP:
3 x Kettlebell Swing (24/16kg)
3 x Hand Release Push Up
**Increase by increments of 3, 3x, 6x,9x, etc**

RX:
Emma: 24+37
Kristin: 21+14 (24kg)
Chris: 21+35
Van: 21+30
Joe L: 21+28
Ryan: 21+9
Becca: 21+28
Preston: 24+33 (32kg)
Forrest: 27+10
Mark: 24+1
Devin: 21+28
Brad: 21+24
Bo: 24+27
Ben: 24+4
Rebecca: 21+29

(MOD):
Casey: 24+5
Houdini: 18+17
Parker: 27
MariJane: 27
Jeff: 21+40
Will F: 18+37
Lindsey: 21+10
Tammy: 24+53
Tracy: 21+24
Connie: 21+15
Amber: 21+4
Natedawg: 24
Jimmy: 24+42
Sam: 21+40
Patrick: 27+35
Conor: 27
Wes: 21+18
Locke: 24+39


Thursday, January 12 2012
ISABEL

"ISABEL"

For Time:

30 x Snatch (135/95)
**Squat Snatch if you can**

RX:
Joe L: 5:51
Evan: 6:51
Tyler: 6:37
Bo: 2:58
Preston: 4:32 (SS)

Mod:
Phil: 4:14
Tara: 5:03
K10: 5:28
Kevbot: 6:43
Tracy: 4:48
Emma: 6:37
NateDawg: 3:25
Chad: 6:15
Katelyn: 5:19
Melanie: 4:35
Conor: 3:51
Jimmy: 4:42
Dan: 3:46
Jeanette: 2:18
Chris: 3:14
Devin: 3:54

Wednesday, January 11 2012
Neurotic Decisions

Front Squat: 5-5-5-5-5

then

1 Minute AMRAP: Ring Dips
1 Minute Rest
2 Minute AMRAP: Box Jumps (24/20)
1 Minute Rest
3 Minute AMRAP: Front Squat @ 50% 1RM

Emma: 115/118 Reps
Fil: 105/56 Reps
Phil:95/ 85 Reps
Houdini: 125/ 71 Reps
Rebecca: 135/ 87 Reps
Joe L: 225/ 96 Reps
Preston: 245/ 121 Reps
Noel: 105/ 88 Reps
Tyler: 185/ 128 Reps
Sam: 95/ 85 Reps
Tammy: 95/ 103 Reps
Scott: 165/ 115 Reps
Lindsey: 89 Reps
Amber: 55 Reps
Conor: 190/ 137 Reps
Jeff: 125/ 83 Reps
NateDawg: 90/
Katie: 95/ 132 Reps
Becca: 70/ 113 Reps
Kristin: 125/ 120 Reps
Forrest: 185/ 125 Reps
Amanda: 90/ 102 Reps
Bo: 225/ 104 Reps
Katelyn: 125/ 106 Reps
Mark: 185/ 95 Reps
Aaron: 145/85 Reps
Wes: 145/ 65 Reps
Van: 115/ 91 Reps
Will: 115/ 93 Reps
Ben: 195/ 91 Reps
Chris: 175/ 102 Reps
Devin: 175/ 105 Reps
Tim: 185/ 82 Reps
Joe C: 145/ 88 Reps

Tuesday, January 10 2012
Funky Boy

3 Rounds For Time:
400M Run
20 x Burpee
10 x Pull Up

then:
3 Minutes to Establish Max Ground to Overhead

RX:
Sean: 10:57 185#
Kristin: 10:04 125#
Joe L: 11:20 185#
Emma: 13:02 105#
Chad: 12:52 145#
Tyler: 8:55 175#
Preston: 8:58 235#
Colton: 11:21 135#
Mark: 13:32 175#
Brad: 15:28 115#
Patrick: 11:42 165#
Joe B: 13:57 135#
Chris: 11:20 165#
Devin: 10:32 145#

(Mod)
Phil: 17:13 155#
Bo: 13:49 225#
Fil: 18:48 95#
Kevbot: 15:33 135#
K10: 14:33 75#
Rebecca: 15:47 115#
Tracy: 13:50 60#
Lindsey: 18:05 35#
Will F: 18:20 95#
NateDawg: 15:23 95#
Melanie: 13:37 85#
Tammy: 13:58 75#
Noel: 17:23 105#
Amy: 17:35 75#
Becca: 13:55 80#
sam: 15:12 105#
Lauren: 16:35 85#
Jimmy: 13:26 115#

Monday, January 9 2012
CrossFit Open WOD 11.5

CrossFit Open WoD 11.5

20 Minute AMRAP:

5 x Power Clean (145/100)

10 x Toe to Bar

15 x Wall Ball (20/14)

Sean: 8+5 Rx
Kristin: 9 Rx
Devin: 7+1 Rx
Joe L: 6+9 Rx
Preston: 10+12 Rx
Tyler: 9+5 Rx
Mark: 6+15 Rx
Forrest: 8+1 Rx
Ryan: 5 Rx
Locke: 8+5 (Mod)
Paul: 10+20 (Mod)
Fil: 5+15 (Mod)
Rebecca: 5+10 (Mod)
Houdini: 4+14 (Mod)
Emma: 6+5 (Mod)
Tammy: 8+17 (Mod)
NateDawg: 9+3 (Mod)
Amber: 7+15 (Mod)
Jeff: 10+20 (Mod)
Will: 6+8 (Mod)
Becca: 8 (Mod)
Jimmy: 6+2 (Mod)
Amanda: 8+7 (Mod)
Van: 6+15 (Mod)
Sam: 5+20 (Mod)
Scott: 6+25 (Mod)
Tim: 6 (Mod)
Joe B: 5+5 (Mod)
Joe C: 7+3 (Mod)
Patrick: 7 (Mod)

Saturday, January 7 2012
Mug Smuggler

7 Rounds For Time:
400M Run w/ sandbag (30#)
10 x Squat Clean Thruster (155/85)
10 x Muscle Up
10 x Box Jump (40/30)

**Teams of 3**

Jimmy/Kevbot/Will: 34:17
Preston/Evan/Devin: 32:04
Katelyn/Emma/K10: 32:18
Joe L/Tyler/Mark: 38:19
Rebecca/Kristin/Melanie: 34:11
Patrick/Van/Brad: 37:36

Friday, January 6 2012
Wank Wank

For Time:
100 Double Unders
20 x Pull Up
10 x Handstand Push Up

80 x Double Under
18 x Pull Up
8 x HSPU
etc... until
20 x Double Under
12 x Pull Up
2 x Handstand Push Up

Sean: 10:52 Rx
Joe L: 17:09 Rx
Tyler: 12:14 Rx
Mark: 18:31 Rx
Kristin: 12:36 Rx
Preston: 9:40 Rx
Patrick: 15:10 (Mod)
Tracy: 14:19 (Mod)
Emma: 21:28 (Mod)
Rebecca: 22:10 (Mod)
Will F: 21:58 (Mod)
Tammy: 12:04 (Mod)
Sam: 18:27 (Mod)
Amber: 17:50 (Mod)
Lindsey: 21:40 (Mod)
Will: 19:39 (Mod)
Kevin: 19:49 (Mod)
Joe B: 17:49 (Mod)
K10: 14:22 (Mod)
Kevbot: 13:36 (Mod)
Devin: 15:48 (Mod)

Friday, January 6 2012
So long 7:30

5 Rounds:
400M Run
10 x Snatch (60% 1RM)
**Squat Snatch if you can**

Joe L: 18:19 (85#) **Squat Snatch**
Emma: 17:01 (45#)**Squat Snatch**
Evan: 19:27 (75#)**Squat Snatch**
Van: 16:45 (45#)**Squat Snatch**
Katelyn: 18:27 (60#)**Squat Snatch**
Tyler: 16:46 (65#)**Squat Snatch**
Conor: 17:05 (75#)**Squat Snatch**
Kristin: 16:13 (65#)**Squat Snatch**
Preston: 18:28 (135#)**Squat Snatch**
Sean: 20:40 (95#)
Phil:19:26 (75#)
Tracy:19:40 (35#)
Will F:17:44 (35#)
Fil:18:40 (35#)
Jimmy:17:00 (35#)
Scott: 22:05 (75#)
Tammy: 19:42 (40#)
Joe C: 17:16 (65#)
Ryan: 17:44 (65#)
Brad: 18:51 (75#)


Wednesday, January 4 2012
Slappy Pappy

Deadlift: 5-5-5-5-5

then:

1 Minute AMRAP: 10M Sprint

1 min rest

2 Minute AMRAP: Ground to Overhead (45/25# Plate)

1 Minute Rest

3 Minute AMRAP: Burpees

Sean: 285/95
Phil: 295/87
Joe L: 315/113
Evan: 375/121
Ted: 305/127
Emma: 165/113
Fil: 175/78
Tyler: 285/
Melanie: 165/95
Conor: 295/121
Lauren: 155/111
Tammy: 125/98
Kristin: 185/122
Jimmy: 225/97
Van: 265/98
Preston: 355/126
Colton: 325/97
Tim: 275/116
Devin: 265/111
Rebecca: 220/95
Forrest: 285/135
Chris: 325/110
Ben: 265/116
Ryan: 305/85

Tuesday, January 3 2012
Head to Toe

5 Rounds for Time:

10 x Toe to Bar
10 x Overhead Squat (95/65)

**If you Overhead Squat more than 205#(135#) please use 115# (85#)**

Kristin: 13:56 Rx(85#)
Preston: 5:42 Rx (115#)
Joe L: 7:40 Rx
Ted: 5:11 Rx
Rebecca: 10:35 Rx
Emma: 9:47 Rx
Conor: 6:46 Rx
Tyler: 10:32 Rx
Forrest: 8:27 Rx
WillF: 8:45 (Mod)
Tracy: 10:04 (Mod)
Nate Dawg: 7:20 (Mod)
Tammy: 6:43 (Mod)
Emily: 7:00 (Mod)
Lindsey: 7:55 (Mod)
Sam: 7:50 (Mod)
Patrick: 7:57 (Mod)
K10: 7:33 (Mod)
Kevbot: 8:52 (Mod)
Joe B: 10:55 (Mod)
Joe C: 9:51 (Mod)
Will: 11:26 (Mod)
Devin: 8:46 (Mod)

SCHEDULE CHANGES:

***Starting MONDAY JAN 9 2012 CrossFit Nashville will NO LONGER Offer a 7:30am workout, it is going to be moved to 6:30 am.***

Monday, January 2 2012
One under 16

15 Minute AMRAP:
15 x Power Clean (95/65)
15 x Kettlebell Swing (24/16kg)
15 x Box Jump (24/20)

FIL: 3+12 (45#, 12kg)
Joe L: 4+15 Rx
Emma: 5+10 Rx
Katelyn: 5+3 Rx
Rebecca: 4+7 Rx
Joe C: 4+1 Rx
Melanie: 3+40 Rx
Tim: 3+6 Rx
Ben: 4+27 Rx
Forrest: 5+10 Rx
Kristin: 6+15 Rx
Mark: 3+20 Rx
Devin: 4+12 Rx
Ryan: 3+8 Rx
Patrick: 3+35 Rx
Fil: 3+12 (Mod)
Tucker: 5+19 (Mod)
Tammy: 4+11 (Mod)
Sam: 3+38 (Mod)
Van: 4+42 (Mod)
Jimmy: 4+16 (Mod)
Brad: 4 (Mod)
Joe B: 3+24 (Mod)

Sunday, January 1 2012
Dae Han

"Dae Han"

Three rounds for time of:

Run 800 meters with a 45 pound barbell

15 foot Rope climb, 3 ascents

135 Pound Thruster, 12 Reps

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U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

Joe L: 33:53 Rx

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Preston: 24:24 Rx

Devin: 30:59 (Mod)

Emma: 32:02 (Mod)

Rebecca: 39:09 (Mod)

Kevbot: 34:04 (Mod)

K10: 33:39 (Mod)

Tammy: 36:41 (Mod)

Mark: 33:21 (Mod)

Melanie: 35:55 (Mod)

Katelyn: 33:40 (Mod)

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