WODS: December 2012

20 Minute AMRAP:
10 x Chest to Bar Pul UP [Muscle Up]
10 x Snatch (135/95) [Heavier]

RX:
Locke: 3+1 [MU]
Casey: 5+10
Mark: 4+8
Joelleyn: 8+15
Dave: 3+7 [MU,155]
Joe L: 3+5 [MU,145 SS]

(Mod):
Emma: 4+11
Slice: 5+12
Van: 5+11
Jeff: 4+12
Emily: 5+10
Maria: 6
Wanda: 6+10
Leslie: 7
Steve: 6+3
Moody: 5+6
Jam: 7+19
Hunter: 8+1
Colton: 5+14
Lips: 6+8
Tuck: 5+10
Seth: 6+4
Clay: 3+5
Justin: 3+5
Tim: 4+10
Nick: 5+2
Fil: 5+11

5 Rounds:
10 x Front Squat (135/95)
15 x Hand Release Push Up
10 x Pull Up

RX:
Locke: 9:10
Andy: 9:33
Lacher: 12:16
Casey: 12:03
Hunter: 13:26
Colby: 13:48
Adam: 17:19
Seth: 16:04

(Mod):
Jam: 12:05
Jimmy: 11:41
Leslie: 13:32
Marcus: 13:20
Charlie: 13:28
Justin: 16:06
Thor; 14:57
Andi: 15:45
Maria: 17:04
Jeff: 15:30
Wes: 17:57

BEAST MODE: 2012 Regional WOD 6
Bo: 25:48 (JMU)
Dave: 28:22
Casey: 28:18 (315,JMU)
Maddy: Survived
KR: 22:28 (195)
Devin: 19:23 (JMU,GHD)
Tyler: 20:02 (275)

Happy Birthday TIMBO!
4 Rounds:
8 x Deadlift (225/155)
8 x Handstand PushUp
8 x Burpee

RX:
Locke:
KR: 4:42
Joe L: 6:19
Timbo: 7:27
Bo: 8:05 [275]
Emma: 543
Casey: 8:38
Lips: 6:40
Hunter: 8:10
Jill T: 8:57
White Lightning: 5:57

(Mod):
Justin: 8:40
LL: 6:56
Michael H: 717
Seth: 9:31
Julie: 6:31
Thor: 9:11
Charlie: 7:14
Jam: 5:47
Jimmy: 7:14
Melanie: 8:24
TurbO: 9:33
Sarah: 7:20
Wanda: 7:17
Renee: 8:18
Marcus: 8:38
Q: 10:12
Alexandria: 7:06
Bethany: 6:32
A: 8:12
Tracy: 7:27
Bonner: 7:59

100 x Double Under Buy In

then:

3 Rounds:
20 x Toe to Bar
20 x Air Squat
20 x Box Jump (24/20) [30/24]

100 x Double Under Cash Out

RX:
Michael: 13:54 [30]
Locke: 13:35 [30]
Mollie: 17:47
Van: 16:14 [30]
White Lightning: 11:02 [30]
Slice: 14:45
Mark: 11:04
Hunter: 15:15
Colton: 20:44
Casey: 20:30
A: 16:08
Bo: 15:37 [30]
Preston: 10:24 [30]

(Mod):
Wanda: 17:45
Nick: 17:11
Tammy: 13:55
Lacher: 14:29
Julie: 18:55
Jenn D: 19:04
Mac: 16:43
Mary: 15:50
Alisha: 16:24
Josh: 16:20
Fil: 16:50
tuck: 16:55
Jam: 18:16
Clay: 17:40
Seth: 16:40
cole: 19:20
Tucker: 15:00
Wil T: 15:05
Jimmy: 15:25
Lippe: 14:45
Bruce: 17:00
Marcus: 14:50
Waldo: 14:22
Leslie: 17:57
Moody: 18:08
Eric: 18:35
Q: 20:14
ANdy: 13:15
Alexandria: 21:43
Brad: 19:35
Bethany: 15:15

12 Days of Christmas!
1 x Wall Climb
2 x Front Squat (95/65)
3 x Hand Release Push Up
4 x KB High Pull (24/16kg)
5 x Push Press
6 x Box Jump Over
7 x KB Swing (24/16kg)
8 x Pull Up
9 x Wall Ball (20/14)
10 x Sit ups
11 x Burpees
12 x Thrusters (95/65)
**Do each round at the top, just like the song**

RX:
Dave: 38:01 [135/32kg/30"]
Casey: 41:35 [135/32/30"]
Becca: 36:07
Bo: 32:31 [135/32/30"]
KR: 27:52 [95/24/24"]

(Mod):
JAM: 34:14
LL 37:32
Leslie: 36:04
Justin: 42:42
Maria: 45:43

12 Minute AMRAP:
5 x Hang Snatch (95/65)
10 x Over Head Squat (95/65)
5 x Bar Over Burpee

RX:
Timbo: 5+3
Emma: 7+2
Casey: 6+5
Bethany: 4+3
Andy: 8

(Mod):
Leslie: 6+18
Tammy: 6+5
Jenn D: 6
Jam: 6+6
Tedd: 5+5
Sarah: 5+10
Party Mike: 4+12
Jenn J: 3+6
Maria: 5

For Time: 21-15-9

Kettlebell Swing (24/16kg) [32/24kg]

Wall Ball (20/14) [12/11ft]

Pull Up

RX:
Potter: 8:40
Locke: 7:54 [32/12ft]
Emma: 10:02 [24kg]
Seth: 7:32
Ethan: 8:56
Tucker: 8:13
Lewis: 12:15
Fil: 11:05
Joe L: 6:31 [32/12']
Bethany: 13:31 [24kg]
Marcus: 10:31
KR: 6:02 [24kg/11ft]

(Mod):
Forrest: 9:20
Tammy: 9:20
Connie: 10:15
Justin: 10:55
Sean: 10:40
Tim: 12:05
Tuck: 11:29
LL: 9:50
Sarah: 10:36
Andi: 11:07
Wes: 10:54
Alexandria: 10:55
Vam: 12:07
SPL: 7:40
Maddy: 10:23
Will T: 11:55
Rachel: 12:57
Renee: 10:52
Eric: 12:00
Newman: 11:00
Brad: 13:11
Jimmy: 9:20
Jenn D: 10:55
Mele: 10:03
Jeff: 12:30
Julie: 11:44
Wanda: 10:57

20 Minute AMRAP:

10 x Ring Dip

10 x Floor Press (95/65) [135/95]

10 x Medicine Ball Clean (20/14#)

RX:
Emma: 4+14 [95]
Locke: 9+14 [135]
Preston: 9+28 [135]
Colby: 6+1 [135]
White Lightning: 11+20 [135]
KR: 7+7 [95]
Casey: 8+4
Timbo: 5+7
Will T: 7+15 [115]
Hunter: 8+10 [135/115]
Adam: 7+5
Bethany: 5+9
Devin: 7+2




(Mod):
Josh T:
Wanda: 6+14
Lacher: 8+8
Turbo: 6+20
David: 8+17
Justin: 6+25
Jaime: 6+20
Mollie: 6+14
Maddy: 6+10
Melissa: 6+5
Lips: 9+14
Tedd: 6+20
Jon: 7+10
Tracy: 6+4
Sarah: 6+10
Moody: 7+22
Garban: 8+22
Emily: 4+21
Newman: 7+18
Seth: 7+20
Lanier: 6+1
Jimmy: 8+1
Rachel: 5+27
Marcus: 8+2
Brad: 7+20
Joe B: 6
Leslie: 7+28
Jeri: 8+1
Jana: 7
Mele: 7+4
Lippe: 9+1

For time: 10-9-8-7-6-5-4-3-2-1
Snatch (115/75)  [Heavier]
Chest to Bar Pull Up [Muscle Up]
**20 x Double Under EMOM**

**15 Minute CAP**

RX:
Bo: 70 [135]
Locke: 92
Peyton: 91
Jake: 68
KR: 30 [95/MU]
Bonner: 81
Casey: 94
Melanie: 41
Preston: 46 [165/MU]
Dave: 66
White Lightning: 59 [135/MU]
Emma: 69
Mark: 69
chad: 62 [MU]

(Mod):
BC: 90
Lacher: 84
Mollie; 62
Mac: 71
Nick: 77
Bryan: 79
Wanda: 44
Amy: 82
Sean: 90
Andy: 90
Manny: 68
Tucker: 85
Tracy: 73
Andi: 90
Clay: 85
Todd: 90
Stephen: 94
Moody: 104
Waldo: 69
Leslie: 98
Lippe: 14:55
Tedd: 73
Fil: 86
Tee: 93
Maddy: 86
Lips: 94
Jenn D: 80
Forrest: 94
Becca: 64
Van: 58
Andrew: 63
timbo: 78
Jon: 59
Brad: 71

15 Rounds:

2 x Push Jerk (135/95) [Heavier!]

4 x Box Jump Over (30/24) [40/30"]

10 Minute AMRAP:
6 x Front Squat (135/95) [185/125]
8 x Hand Release Push Up
10 x Toe to Bar

RX:
Sean: 4
Locke: 6+18
Micahel: 6+3
Lacher: 5+14
Josh: 5+1
Andy: 6+16
KR: 6+14 [125]
Waldo: 4+6
Lips: 5+14 [125]
Mel: 5+3
Slice: 5+3
Potter: 4+19
Devin: 6+2 [155]GHD
Mark: 6+10
Rachel: 4+4
White Lightning: 5+14
Bethany: 4+15
Moody: 4+14
Cody: 5+13
Casey: 6+18
Adam: 4+16
Joe L: 5+4 [185]
Jake: 5+6
Chad: 7

(Mod):
Neil: 4+1
Mac: 4+6
Tim: 4+6
Wes: 4+15
TucK: 4+15
Robert: 4+1
Forrest: 5
Manny: 5+14
Stephen: 6+2
ALisha: 5+4
Kary: 5+8
Sarah: 5
Andi: 5+6
Ethan: 4+7
Clay: 4+18
Newman: 5+1
Tedd: 4
Lippe: 5+5
Lew: 4
Amy: 4+17
A: 4+6
Moyo: 6+14
M: 5+11
Party Mike: 4+18
Micah L: 5+15
Jeff: 4
Maria: 4+10
Bruce: 4+16
ALex: 4+23
Jon: 4+1
maddy: 4+20
Joe B: 4
Julie: 5+5
Lowell: 4+6
Tinman: 4+16

5 Rounds For Time:
3 x Deadlift (225/155) [315/185]
8 x Bar Facing Burpee

RX:
Micah: 4:57
Sean: 7:13
Peyton: 6:44 [315]
Josh: 5:02
Tuck: 6:20
Lips: 3:50 [185]
Emma: 4:12 [185]
Joe L: 4:07 [315]
Amy: 5:51
Becca: 4:57
Melanie: 4:13
Hunter: 4:47
KR: 3:35 [185]
Andy: 5:20 [315]
Manny: 7:51 [255]
Fil: 7:12
Stephen: 4:52
Andi: 4:26
JD: 4:36
Waldo: 4:50
Kevbot: 4:48 [275]
slice: 4:51
Will T: 3:50
ANdrew: 4:12
Graw: 4:47
Tinman: 5:23
Marcus: 5:24
Rachel: 6:25
Preston: 3:42


(Mod):
Mollie: 6:05
Wanda: 7:10
Lena: 7:02
Neil: 6:42
Wes: 5:22
ALisha: 7:00
Kary: 7:18
Mele: 5:43
Ezra: 5:26
Sarah: 5:58
Forrest: 5:00
K10: 4:22
Tedd: 7:00
Garrett: 6:48
Melissa: 7:09
Sam R: 5:30
Jenn D: 5:35
Lew: 7:42
Garban: 4:53
Jorge: 5:25
Tee: 4:59
Leslie: 6:47
Kristine: 5:35
Jon: 4:29

15 Minute AMRAP:
15 x Hand Release Push Up
15 x Box Jump Over (24/20) [30/24]
15 x Overhead Lunge (45/35)
15 x Toe to Bar

RX:
Wes: 3+25
Bo: 4+45 [30]
Michael: 4+8 [30]
Chad: 4+41 [30]
Newman: 3+28
Smallman: 4
A: 3+30
Preston: 5+50 [30]
Joe B: 3+7
Andy: 4+18 [30]
Emma: 4+39 [24]
Rachel: 3+5 [24]
Slice: 3+25
Moyo: 4+17
Micah L: 3+31
Cody: 3+45
Waldo: 3+16
White Lightning: 5+44
Joe L: 4+18
Jenn D: 3+18
K10: 3+45
Mel: 3+52
Garban: 3+25
Jorge: 3+35
Potter: 3+18
Moody: 2+58
KR: 5+55 [24]
Timbo: 3+59

(Mod):
Graw: 3+45
Andrea: 3+40
Julie: 3+21
Jaime: 3+40
Crumpdawg: 3+5
Jana: 3+42
Lew: 3+53
Mele: 4+8
Steph: 3+41
LL: 4+29
Manny: 2+45
Alisha: 3+12
Clay: 3+13
Tracy: 3+12
Connie: 2+48
Jeff: 3+17
Doc: 3+45
Nick: 3+30
Maddy: 4
Tedd: 2+20
Seth: 3+29
T: 3+25
Jimmy: 4+22
Marcus: 3+21
Lippe: 3+20
Forrest: 3+6
Chuck: 2+54
Party: 2+30
Cheyenne: 3+24
Maria: 3+15
Kris: 2+70
Garrett: 3+21
Melissa: 4+4
Tee: 4+8

"Andy's Birthday WOD":
7 Rounds For Time:
4 x Bear Complex (135/95) [155/105]
4 x Chest to Bar Pull Up [Muscle Up]
28 x Double Under

RX:
JJ: 14:37
Peyton: 20:22
Michael: 20:15
Bo: 19:07 [155]
KR: 24:07 [115]
Andy: 31:53 [155,MU]
Joe L: 33:54 [155,MU]
Emma: 23:52
Preston: 38:48 [225,MU]
White LIghtning: 29:56 [165, MU]
Mark: 21:24
Dave: 31:04
Lips: 27:19
cody: 24:07
Hunter: 29:51
Will T: 20:49

(Mod):
Andrew: 23:07
Jorge: 31:00
Becca: 24:56
Bethany: 21:35
Moody: 22:39
Newman: 21:46
Micah L: 19:47
Melanie: 21:11
Wat: 21:06
Jenn D: 22:15
Waldo: 24:43
Ashley: 20:48
Mele: 19:59
Andi: 19:26
JD: 19:57
Lewis: 19:34
Sephen: 22:12
Neil: 19:50
Fil: 19:05
Wanda: 23:35
Mollie: 22:50
Nick: 20:30
Micah: 15:25
Bear Claw: 16:37
Mac: 19:01
Lena: 21:57
Mary: 18:45
Jaime: 17:41
Manny: 23:44
Justin: 21:11
Wes: 21:29
Terrell:
Erin: 16:21
Ben: 19:19
Smallman: 13:59
Colton: 21:09
MD: 18:17
Brooks: 24:29
Casey: 23:01
Alex: 19:59
Devin: 15:31
Graw: 18:02

5 Rounds:
8 x Kettlebell Snatch (24/16kg) [32/24kg]
12 x Handstand Push Up
**12 Minute CAP**

RX:
Michael: 8:10
Colby: 11:00
Locke: 7:18
Bo: 13:18 [32]
Andy: 11:39
Chad: 9:16
joe L: 9:44
Preston: 5:17 [32]
KR: 7:58 [24]
Mark: 11:25
JJ: 9:37
Dave: 3+9 [32]
Potter: 11:59
Hunter: 10:34
Lips: 7:17
Casey: 16:10 [32]
White Lightning: 11:14 [32]
Bethany: 6:53
Kevbot: 3+10
Devin: 4+9

(Mod):
Josh: 7:04
Sean: 10:30
Wes: 10:58
Tuck: 11:50
Jaime: 6:21
Manny: 10:35
Connie: 10:28
Forrest: 9:45
Van: 2+14
smallman: 9:16
Erector: 10:10
Adam: 8:30
Bruce: 8:40
Will T: 10:14
Jenn D: 12:00
Amy: 4+15
Michael H: 6:49
Lippe: 6:55
Leslie: 6:31
K10: 6:54
Maddy: 8:15
Mac: 8:20
Maria: 9:03
Eric: 8:45
Clay: 8:29
Tedd: 10:35
Erin: 10:12
Justin: 11:06
Ethan: 11+10
Jeri: 6:26
Stephen: 7:56
Kate: 9:11
CHase: 11:30
Graw:
Q: 9:50
Neil: 3+9
Lowell: 9:42
Micah H: 4+14
Garban: 9:20
Melanie: 11:14
Brooks: 4
Becca: 13:57
Jorge: 10:10
Party Mike: 11:45
Julie: 7:02
Andi: 8:35
JD: 11:22
Cheyenne: 11:50
Waldo: 12:30

For Time:
21-15-9
Overhead Squat (95/65) [135/95]
Ring Dip
Box Jump (24/20)

RX:
BO: 7:41 [135]
Colby: 12:06 [135]
Andy: 6:30
Chad: 6:16
Emma: 7:47
Preston: 5:58 [135]
Andrew: 16:34
Bonner: 13:29
Mark: 11:44 [135]
KR: 8:51 [95]
Casey: 10:26 [135]

(Mod):
Bryan: 10:33
Fil: 12:55
Wes: 11:14
Lippe: 9:49
Jaime: 10:21
Connie: 10:01
Joe B: 14:27
Bethany: 8:57
Neil: 14:00
Stephen: 10:04
Garban: 9:07
Ashley H: 10:51
Jana: 11:15
Van; 8:47
Melanie: 12:13
Waldo: 14:53
Hunter: 8:44
emily: 14:57
Jenn D: 12:04
Will: 12:07
Elliot: 11:42
Smallman: 11:17
Newman: 14:19
Ross: 10:31
Clay: 14:53
Manny: 17:45
Jorge: 18:39
Tedd: 12:50
Ben: 14:39
Wat: 8:07
Jeri: 9:58
Nick H: 10:40
Julie: 13:52
Andi: 10:29
Potter: 12:59
Jon: 12:56
Dan: 9:06
Micah L: 16:14
Marcus: 11:50
A: 11:13
Nick: 12:11

10 Rounds:
100M Sprint
5 x Power Clean (115/85) [HEAVIER]
*Rest 30 Seconds*
**15 Min Cap**

RX:
Bo: 13:43 [185]
Peyton: 11:50 [135]
Micah: 12:23
Kellett: 14:00
Jeff: 6+1
Tuck: 13:10
Marshall: 14:55
Chad: 11:47 [165]
Will: 12:00
Andy: 12:53 [165]
Amy: 15:01
Manny: 16:14
Preston: 11:06 [185]
Joe L: 13:09 [165] (Indoor shuttle)
Rachel: 14:48
Louis: 15:26
Emma: 13:46 [105]
Lips: 12:01 [95]
Bethany: 9
Becca: 14:25
Moody: 15:46
Kevbot: 13:59 [135]
Jorge: 13:24
Dave: 13:14 [155]
Andrew: 12:34
Graw: 12:39
KR: 11:53 [115]
Mark: 12:32 [135]
Waldo: 14:05
Van: 13:57
Mel: 13:25 [95]
Casey: 13:20 [185]
Bonner: 13:12
Adam: 9+50M [145]





(Mod):
Wanda: 8
Mollie: 10
Wes: 15:50
Forrest: 12:28
Maddy: 14:51
amanda: 14:17
Matt: 9
Tammy: 12:45
Mary: 14:40
Lowell: 8
Smallman: 11:15
Brad: 14:48
Tinman: 8
Neil: 4+100
Mele: 9
Renee: 8
Wat: 12:02
Eric: 14:44

15 Minute AMRAP:
10 x Kettlebell Swing (24/16)
8 x Burpee
20 x Double Under
8 x Wall Ball (20/14)
10 x Pull Up

RX:
Bo: 5+46
Colby: 4+39
Locke: 6+7
Ethan: 4+40
Fil: 4+15
Michael: 5+8
Preston: 7+7
Melanie: 5
White Lightning: 7+11
A: 4+29
Slice: 5+5
KR: 7+38
Andy: 5+22
Emma: 5
chad: 6+24
Seth: 4+10
Joe L: 5+18
Van: 5+13
Kevbot: 5+16
Dave: 5+16
Garban: 4+51
Becca: 4+11


(Mod):
Micah: 5+2
Josh: 4+46
wes 4
Chuck: 3+38
K10: 4+67
Lippe: 4
Micah L: 4+45
Cheyenne: 4+7
Matt: 3+46
Sarah: 4+44 (BE/BJ)
stephen: 5+5
Marcus: 4+16
Andi: 4+8
Kate: 3+38
Adam: 3+38
Tuck: 4+46
Justin: 4
Tammy: 5+10
Rachel: 4
Connie: 4+18
Mele: 4+14
Manny: 4
Tedd: 2+38
Emily: 2+38
Ben: 4+11
Newman: 4+15
Clay: 4
smallman: 5
Q: 4+18
Alisha: 3+
Wage: 5
Wanda: 3+47
JD: 5+10
Jorge: 4+38
Tee: 5+17
Maddy: 3+68
Bethany: 4+11
Tinman: 3+49
Julie: 3+66
Joe B: 4+1
JB: 4
Lowell: 2+11
Moody: 5+5
Jon: 3+66
Jaime: 4+44
Bonner: 5+18