WODS: March 2012

CALENDAR VIEW
Friday, March 30 2012
TEE

10 Min AMRAP:
800m Run-Buy in
then:
10 x Front Squat (75/55)
20 x Situp
40 x Double Under

RX:
Sean: 3+40
Chad: 3+24
Locke: 2+43
Joe L: 3+15
Emma: 3+30
White Lightning: 4+14
Rebecca: 2+29
Melanie: 1+48
K10: 2+12
Kevbot: 2+7
Preston: 4+60

(Mod):
Micah: 2+35
Ross: 2+50
Colby: 2+10
Connie: 1+70
Heidi: 1+30
Seth: 1+30
Kristen: 2
Ryan: 2
Jimmy: 2+80
Sam: 1+53
Graw: 1+30
Grant: 3
Ethel: 2+31
Rachel: 2
Jennifer: 1+30
Jeffrey: 1+36
Joe C: 3+6
Andi: 2+30


Thursday, March 29 2012
Phil's Birthtday WOD

49 x Farmers Walk Buy in (32/24kg)

then:

7 Rounds:

7 x Handstand Push Up

7 x KB Clean and Jerk (24/16kg)

RX:
Joe L: 31:56
Chad: 32:13
EZ: 36:56
White Lightning: 27:37
Preston: 19:21
Dave: 25:02
Sean:23:05
Kristin: 23:28
Chris: 31:44

(Mod)
Phil: 25:45
Olivia: 17:40
Micah: 27:14
Colby: 23:15
Hoff: 30:50
Katie: 29:21
Carli: 19:42
Ethel: 20:51
Andy: 30:12
Ethan: 23:18
Tammy: 12:41
Amanda: 23:54
Barett: 38:41
Rebecca: 24:38
Heidi: 17:26
Kristen: 26:09
Jimmy: 27:46
Amy: 20:14
Jeri: 20:44
Jana: 27:26
Becca: 31:00
Melanie: 29:51
Sam: 28:43
Philip: 16:28
Julie: 20:18
Kevin: 24:10
Jerel: 25:06
Greg: 23:25
Adina: 17:55
Tim: 28:08
Jonesy: 24:30
Graw: 21:30
Tony: 24:01

Wednesday, March 28 2012
Olivia's Birthday WOD

21 Minute EMOM (Every Minute On the Minute):
Power Clean (@90% 1RM)
**Score is Total repetitions completed**

Phil: 21 (155)
Connie: 21 (55)
Ross: 21 (175)
Emma: 21 (105)
Andy: 21 (185)
Evan: 17 (210)
Chad: 20 (190)
Katie: 21 (95)
Seth: 21 (155)
Emily: 21 (70)
Heidi: 21 (55)
Manny: 21 (80)
Claire 21 (105)
Ethel: 21 (55)
Sam: 21 (115)
White Lightning: 20 (205)
Rebecca: 21 (115)
Tara: 20 (100)
Locke 21 (155)
Van: 21 (115)
Melanie: 21 (103)
Olivia: 21 (65)
Katelyn: 21 (118)
Tammy: 21 (63)
Amy: 21 (80)
Andi: 16 (75)
Mark: 20 (175)
Jimmy: 21 (115)
Sean: 21 (210)
Jeffrey: 21 (115)
Preston: 21 (250)
Kevbot: 21 (165)
K10: 21 (95)
Devin: 21 (180)
Andrew: 21 (135)
Michael: 21 (95)
Jerel: 21 (115)
Greg: 21 (85)
Joe C: 21 (135)
Ryan: 21 (155)

Monday, March 26 2012
Jimmy's B-Day WOD

"Jimmy's Birthday WOD"

49 x Push Up Buy In
then:
3 Rounds:
7 x Deadlift (See Chart)
21 x Burpee Box Jumps (24/20)

Happy Birthday Jimmy!

Preston: 8:27 (275)
Chris: 7:01 (225)
White Lightning: 8:17 (225)
Phil: 15:13 (225)
Sean: 10:18 (225)
Colton: 11:56 (225)
Joe L: 11:50 (225)
Devin: 9:24 (185)
Brad: 13:54 (185)
Tim: 9:21 (185)
Kevbot: 11:48 (185)
Ryan: 11:43 (185)
Mark: 10:44 (185)
Colby: 15:17 (185)
Chad: 8:39 (185)
Locke: 10:41 (185)
Sam: 17:23 (185)
David: 12:03 (185)
Micah: 12:52 (155)
Emma: 14:10 (155)
Rebecca: 13:20 (155)
Hoff: 11:48 (135)
Ross: 12:05 (135)
Katie: 10:38 (135)
Nate Dawg: 15:41 (135)
Melanie: 12:04 (135)
Greg: 12:22 (135)
Andy: 8:28 (135)
Joe B: 14:10 (135)
K10: 11:02 (135)
Rachel: 15:50 (125)
Becca: 12:48 (125)
Grant: 15:35 (115)
Jeffrey: 13:33 (115)
Philip: 8:30 (115)
Hale: 16:51 (115)
Tammy: 13:08 (103)
Jeff: 9:23 (95)
Manny: 17:04 (75)
Michael: 14:26 (75)
Jana: 12:26 (75)
Jeri: 13:02 (75)
Heidi: 14:45 (65)
Julie: 14:16 (55)
Ashleigh: 11:01 (45)
Connie: 11:51 (45)
MariJane: 11:29 (25)
Parker: 14:26 (15)


Friday, March 23 2012
2012 CrossFit Games Open WOD 12.5

CrossFit Games Open WOD 12.5
7 Minute AMRAP:
3-6-9-12-15-18-etc...
Thruster (100/65)
Chest to Bar Pull Up

RX:
Katie: 9+22
EZ: 12+21
White Lightning: 12+21
Rebecca: 9+23
Tyler P: 15+1
Scott: 15+5
Jimmy: 0+4
Locke: 12+1
Tom: 12+5

(Mod):
Colby: 9+16
Micah: 12
Ross: 9+12
Emily: 12+9
Kristen: 9+7
Seth: 9+7
Mak: 15+9
Bryan: 12
Christianne: 12
Amy: 12
Tammy: 15+2
Sam: 9+9
Graw: 9+17
Barrett: 12
Julie: 9+18
Andi: 12+3

Thursday, March 22 2012
Charts and Graphs

10 Minute AMRAP:
5 x Power Clean (135/95)
10 x Hand Release Pushup
15 x Box Jump (24/20)

RX:
Sean: 6+18
Colby: 4+21
Andy: 5+1
EZ: 7+15
Rebecca: 5+22
Conor: 6+15
Emma: 5+5
White Lightning: 7+20
Chad: 7+9
Scott: 6+2
Amanda: 6+6
Mark: 6+3
Mak: 5
Melanie: 5+4
Dave: 7+2
Tom: 6+16
Chris: 6+17
Devin: 7+9
Preston: 8+15

(Mod):
Katie: 6+3
Emily: 5+13
Hoff: 3+20
Jennifer: 5+17
Will F: 5
Heidi: 4+15
Tammy: 7+11
Jimmy: 5+22
Bryan: 5+5
Grant: 4+5
Amy: 4+6
Sam: 4+9
Philip: 5+9
Stephen: 4+4
Carli: 6+3
Ethel: 5
Van: 5+12
Jerel: 5+20
Tony: 5+5
Jeri: 4+16
Andrew: 5+15
Julie: 5+2


Wednesday, March 21 2012
Thruster 5-5-5-5-5

Thruster: 5-5-5-5-5
then:

"Annie"
50-40-30-20-10

Double Under
Situps

RX:
Chad: 8:17
Carli: 9:38
Katie: 6:26
Kelly: 10:26
Rebecca: 13:08
Emma: 6:05
Evan: 6:14
Conor: 6:55
Melanie: 14:12
Locke: 11:03
Katelyn: 12:06
Van: 12:27
EZ: 6:34
Mark: 7:46
Dave: 9:50
Becca: 8:30
Amanda: 14:17
Kevbot: 13:16
K10:12:22
Devin: 8:18

(Mod):
Andy: 9:15
Connie: 9:32
Ross: 8:45
Scott: 6:48
Tammy: 6:19
Will F: 10:58
Seth: 12:43
Ethel: 11:10
Heidi: 12:58
Jimmy: 11:32
Jeffrey: 12:38
Andi: 8:58
Bianca: 10:09
Grant: 11:45
Rachel: 11:05
Jennifer: 11:16
Joe C: 9:46
Sam: 14:06
Tim H: 13:20
Greg: 11:15
Tony: 11:17
Andrew: 10:10
Christianne: 15:16
Tyler P: 8:11
Tim: 9:05
Joe B: 10:36
Chris: 12:34

Tuesday, March 20 2012
Donatello

For Time:
50 x Overhead Squat (95/65)
1 Mile Run

RX:
Colby: 11:51
Sean: 12:26
EZ: 14:00
Rebecca: 12:48
Conor: 13:00
Chad: 10:26
Emma: 13:46
Dave: 11:34
Mark: 12:36

(Mod):
Micah: 13:43
Scott: 11:12
Patrick: 15:58
Barrett: 19:52
Carli: 13:11
Tracy: 17:57
Heidi: 16:53
Jimmy: 15:05
Tim H: 15:05
Amy: 17:18
Jana: 14:10
Jeri: 14:23
Tammy: 15:00
Katie: 11:10
Rachel: 15:05
Andi: 12:51
Becca: 14:31
Sam: 13:25
Philip: 14:34
Jennifer: 15:46
Tony: 13:22
Kevbot: 14:37
Chris: 13:30
Julie: 16:40
Jonesy: 12:26
Adina: 13:29 (Pullup)
Bianca: 13:58
Joe C: 13:01
Devin: 10:31

Monday, March 19 2012
Snarky

3 Rounds:
15 x Burpee Pull Up
30 x Kettlebell Swing (24/16kg)

RX:
Sean: 10:00
Katie: 10:42
Emma: 11:54
Chad: 9:16
Van: 11:43
Scott: 11:10
Melanie: 11:11
Conor: 8:47
White Lightning: 8:18
EZ: 8:41
Kris: 9:02
Preston: 8:14
Chris: 9:51
Devin: 11:24
Tim: 13:34
Brad: 14:38
Rebecca: 12:45
Kristin: 8:07
Andy: 11:43
Ryan: 13:23
EZ: 9:09




(Mod):
Micah: 12:23
Ross: 13:04
Connie: 12:38
Will F: 13:15
Ethel: 10:35
Seth: 11:14
Heidi: 12:20
Parker: 12:36
Marijan: 11:06
Sam: 13:00
Natedawg: 11:59
Tammy: 11:25
Jana: 10:35
Jeri: 10:32
Jeffrey: 11:54
Tracy: 12:47
Jimmy: 11:40
Philip: 10:20
Locke: 10:11
Tim H: 14:14
Kevbot: 11:06
Kevin: 10:10
K10:11:47
Patrick: 7:46
Jerel: 11:00
Will: 12:20
Andrew:10:00
Rachel: 13:10
Joe B: 11:40


Saturday, March 17 2012
CrossFit Open WOD 12.4

12 Minute AMRAP:
150 x Wall Ball (20/14) (10ft/9ft)
90 x Double Under
30 x Muscle Up

Locke: 174
Chad: 240
Becca: 179
Rebecca: 186
Jaqueline: 240
EZ: 240
Conor: 249
Tim: 150
Mark: 220
Jimmy: 152
Brad: 150

(Mod WOD)
Connie: 4 Rds
Kristen: 4+21
Scott: 8+12
Tammy: 150+180+30+8
Tyler P: 320 (sng)
Joe C: 5+75
Rachel: 4+26
Bianca: 5+45
Andy: 6+10
Kevbot: 3+47

Thursday, March 15 2012
Breevey

10 Minute AMRAP:
(Increasing Ladder x 10, 10,20,30,40...etc)
Double Unders
Burpees
Situps

*Score is Round plus Reps*

Wednesday, March 14 2012
Fortuna
3 Rounds For Time:

10 x Hang Power Clean and Jerk (135/95)

400M Run

RX:
Bo: 7:38
Chad: 10:00
EZ: 14:40
Rebecca: 13:15
Evan: 8:54
White Lightning: 9:25
Conor: 10:34
Mark: 14:02
Tyler P: 8:59
Katelyn: 10:50
Dave: 9:05
Chris: 10:12

(MOD):
Tim: 11:20
Pat: 9:55
Ryan: 11:50
Christianne: 11:09
Devin: 8:48
Kevbot: 14:13
K10: 9:58
Emily: 8:51
Becca: 11:27
Jeffrey: 11:41
Andrew: 9:16
Jimmy: 13:09
Jennifer: 11:26
Scott: 10:27 (row)
Tammy: 9:23
Jeri: 8:28
Jana: 8:29
Jeff: 9:24
Tracy: 13:29
Carli: 9:00
Katie: 9:04
Parker: 9:59
MariJane: 9:56
Melanie: 11:03
Emma: 11:57
Olivia: 10:12
Phil: 11:54
Ethan: 11:44
Connie: 11:56

Tuesday, March 13 2012
Bee Utiful

10 Rounds For Time:
15 x Deadlift (135/95)
15 x Pushups

RX:
Locke: 16:17
Chad: 13:28
Joe L: 13:39
Tyler P: 13:41
Rebecca: 17:34
Emma: 19:21
Preston: 11:07
White Lightning: 11:52
Conor: 12:38
Britton: 12:48
Katie: 16:34
Melanie: 17:10
Dave: 9:48
Bo: 11:44
Scott: 11:30
Van: 15:54
Kevbot: 17:22
Becca: 17:49
Kristin: 10:38
Patrick: 11:07
Chris: 9:44
Devin: 14:36
Joe C: 17:31

(Mod):

Micah: 16:35
Kristen: 19:07
Olivia: 15:34
Amanda: 16:14
Carli: 17:52
K10: 16:23
Ethan: 17:30
Amy: 19:46
Jimmy: 15:22
Kevin: 18:49
Andi: 13:13
Philip: 15:45
Tammy: 14:26
Jennifer: 18:25
Julie: 16:53
Adina: 10:07
Joe B: 30:52

Monday, March 12 2012
Overhead Squat 5-5-5-5-5

Overhead Squat: 5-5-5-5-5
then:
3 min AMRAP: Double Under
1 Min rest
2 Min AMRAP: KB Snatch (24/16kg)
1 Min rest
1 Min AMRAP: Muscle Up

Saturday, March 10 2012
CrossFit Open WOD 12.3

CrossFit Open WOD 12.3
18 Minute AMRAP:
15 x Box Jump
12 x Push Press (115/75)
9 x Toe to Bar

RX:
Colby: 4+19
Van: 4+17
Locke: 5+5
Chris: 7+25
Ryan: 4+23
Patrick: 6+28
Rebecca: 6+27
Kevbot: 4+24
Colton: 5+20
EZ: 5+20

(Mod):
Micah: 4+18
Amy: 3+18
Phil: 4+25
Olivia: 7+16
Sam: 4+29
Jeri: 6+5
Jana: 6+12
Barett: 5+5
Andi: 7+3

Thursday, March 8 2012
Elizabeth
"Elizabeth"

21-15-9

Squat Clean (135/95)

Ring Dips

Last Done 24 OCT 11

RX:
Chad: 17:17
Emma: 21:29
Joe L: 10:29

(MOD):
Olivia: 9:28
Ethan: 15:00
Colby: 16:10
Kristen: 12:32
Rebecca: 14:31
Jeffrey: 18:15
Barett: 14:00
Bianca: 8:49
Julie: 10:48
Becca: 11:48
Phil: 11:25
Jimmy: 11:09
Adina: 10:06
Mark: 12:41
Jennifer: 9:33
Chris: 7:03
Andrew: 9:21
Tim: 14:08
Wes: 18:52
Patrick: 10:29

Wednesday, March 7 2012
Push Press 5-5-5-5-5
Push Press: 5-5-5-5-5
then:
6 MIN AMRAP:
6 x HSPU
12 x Situps (45/25)
Tuesday, March 6 2012
Running Low

15 Minute AMRAP:

10 x Burpees

15 x Wall Ball (20/14)

30 x Double Under

RX:
Joe L: 5+25
Evan: 6+25
Emma: 5+16
Conor: 6
Preston: 7+10
White Lightning: 7+11
Kevbot: 4+10
Dave: 4+16
Becca: 4+19
Mark: 5+25
Bo: 6
EZ: 4+25
Devin: 5+29

(Mod):
Chad: 5+7
Micah: 5+3
Locke: 5+5
Ethan: 4+2
Colby: 4+10
Phil: 3+14
Olivia: 4+11
Tammy: 5+12
K10:4+19
Melanie: 5
Amy: 3+16
Scott: 5+20
Jimmy: 5+21
Jennifer: 3+18
Julie: 4+11
Chris: 5

Monday, March 5 2012
Paleo Genesis

3 Rounds For Time:

400M Run

12 x Deadlift (Bodyweight/ or 50% 1Rm if Bodyweight is >50% 1RM)

21 x Box Jump (24/20)

Phil: 15:11 (175#)
Olivia: 11:51 (35#)
Micah: 12:51 (135)
Locke: 12:29 (165)
Colby: 13:53 (185)
Connie: 13:02 (45)
Fil: 14:30 (155)
Ethan: 14:25 (155)
Chad: 9:56 (167)
Emma: 11:40 (125)
Kevbot: 13:42 (185)
Conor: 11:06 (160)
K10: 14:03 (140)
Jeff: 8:15 (115/20")
Joe L: 10:58 (185)
Parker: 14:26 (12kg)
Marijane: 13:07 (8kg)
Preston: 8:23 (190)
White Lightning: 9:09 (185)
Jeffrey: 15:20 (135)
Scott: 13:22 (175) Row
NateDawg: 14:38 (135)
Christianne: 15:23 (153)
Tyler G: 12:32 (205)
Jana: 11:26 (65)
Jeri: 12:41 (65)
Tammy: 11:59 (125)
Katelyn: 15:14 (135)
Evan: 8:35 (185)
Bo: 10:35 (230)
EZ: 9:59 (145)
Kevin: 13:04 (105)
Dave: 9:39 (190)
Becca: 12:40 (123)
Van: 11:52 (180)
Patrick: 12:30 (175)
Melanie: 13:00 (135)
Mark: 12:25 (165)
Jimmy: 12:59 (175)
Tim: 13:24 (165)
Devin: 8:02 (185)
Chris: 11:43 (185)
Rebecca: 13:18 (168)
Andrew: 12:49 (185)
Andi: 13:09 (65)
Ben: 12:29 (205)
Joe C: 12:50 (185)
Joe B: 12:56 (125)
Ryan: 13:15 (185)
Julie: 13:12 (45)
Bianca: 13:23 (45)

Saturday, March 3 2012
CrossFit Open WOD 12.2
CrossFit Open WOD 12.2

10 MINUTE AMRAP:

30 x Snatch (75/45)

30 x Snatch (135/75)

30 x Snatch (165/100)

30 x Snatch (210/120)

RX:
Locke: 40
Rebecca: 64
Emma: 60
K10: 60
Kevbot: 31
Joe L: 60
Chad: 42
Van: 30
Jimmy: 30

(Mod):
Micah: 60
Kristen: 65
Fil: 56
Kim: 90
Jeff: 70
Scott: 63
Tammy: 76
Sara: 91

Thursday, March 1 2012
Quicken

1000M Row

then

3 rds:

10 x Toe to Bar

15 x Wall Ball (20/14)

then:

800M Run

RX:
Colby: 16:01
Chad: 14:22
Emma: 14:28
Rebecca: 15:49
EZ: 13:10
White Lighting: 10:27
Dave: 12:49
Tim: 18:01 (+run to stop light)
Devin: 12:47
Ben: 14:01

(MOD):
Jeffrey: 15:28
Julie: 15:59
Tammy: 13:49
Scott: 13:28
Barett: 17:54
Jennifer: 18:30
Kevin: 16:12
Jeri: 14:10
Jana: 14:14
Amy: 18:51
Nicole: 15:07
Carli: 14:48
Ethel: 13:52
Melanie: 14:44
Jimmy: 16:55
Katie: 12:41
Kristen: 15:55
Phil: 16:04
Adina: 16:57

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