WODS: April 2012
5 Rounds:
400M Run
10 x Ring Dip
15 x Kettlebell Swing (32/24KG)
30 x Air Squat
Front Squat 5-5-3-3-1-1-1
then
7 Minute AMRAP:
5 x Front Squat (@65% 1RM)
10 x Pull Up
3 Rounds for Time:
20 x Wall Ball (20/14)
20 x Toe to Bar
20 x Plate Ground to Overhead
Happy Birthday Kristin!
30 Minute AMRAP:
100 x Burpees
90 x Double Under
80 x Situp
70 x Hand Release Push Up
60 x Box Jump (24/20)
50 x Thruster (75/55)
40 x Knee to Elbow
30 x Kettlebell Swing (32/24kg)
20 x Sumo Deadlift High Pull (32/24kg)
10 x Wall Climb
1 x Muscle Up
800M Run
RX:
Bo: 449
Nate: 400
Katie: 466
Seth: 372
Joe L: 469
Evan: 485
Emma: 482
Chad: 506
Christine: 486
Dave: 465
Preston: 542
KR: 474
White Lightning: 512
Patrick: 435
Kevbot: 435
Devin: 469
(Mod):
Phil: 425
Ross: 521
Andy: 525
Connie: 492
Bonner: 454
Greg: 513
Lips: 570
Kristen: 518
Ethel: 507
Tracy: 508
K10: 580
Sam: 485
Melanie: 523
Ashley: 490
Jana: 554
Jeri: 532
Sara: 541
Jenn D: 466
Casey: 537
Tammy: 572
Amanda: 567
Lou: 492
Jeffrey: 494
Adrienne: 470
carli: 473
Tim: 555
Graw: 497
WIll: 518
Potter: 480
Brandy: 523
Tony: 515
Shauna: ?
*Completed*
Preston: 37:46
White Lightning: 41:15
Dave: 46:00
Chad: 50:40
Emma: 48:37
Evan: 44:43
Joe L: 46:21
Lips: 49:20
KR:
Shauna:
Tim:
"Diane"
21-15-9
Deadlift (225/155)
Handstand Push Up
Last Done: 4 OCT 11 and 26 JAN 12
RX:
Evan: 5:32
Conor: 7:46
Joe L: 8:24
Emma: 14:15
Rebecca: 12:22
Chad: 7:30
Preston: 4:22
Dave: 7:49
Mark: 11:24
Colton: 13:16
Chris: 7:11
(Mod):
Phil: 14:53
Patrick B: 16:21
Kristen: 7:28
Philip: 5:35
Amanda: 15:11
Will F: 7:47
sarah: 6:39
K10: 12:06
Kevbot: 12:29
Lindsey: 9:05
Tammy: 4:51
Meredith: 9:20
Jeri: 9:48
Jana: 6:57
Sam: 9:42
Olivia: 7:50
Casey: 7:40
Amy: 9:30
shawna: 6:41
Andi: 4:45
Will: 7:30
Alicia: 4:42
Mary Haley: 4:55
Kevin: 7:10
Wes: 11:00
Jennifer: 7:06
Julie: 6:57
Adina: 6:54
Christine: 9:18
Patrick: 6:58
Sara: 10:03
Devin: 9:27
Tony: 7:46
Jonesy: 7:31
Micah: 6:56
Carli: 6:03
Joe B's Birthday WOD:
3 Rounds:
31 x Pull Up
31 x Box Jump
400M Run
RX:
Locke: 22:57
Katie: 16:05
Amanda: 16:05
Joe L: 16:08
Emma: 20:20
Chad: 14:53
Rebecca: 22:27
Preston: 11:07
Conor: 15:55
Colton: 20:06
Mark: 16:56
Devin: 14:30
Ryan: 22:48
Joe B: 20:43
Nate: 22:20
Tim: 17:38
Chris: 15:07
(Mod):
Colby: 23:18
Connie: 23:16
Ross: 22:03
Russ: 24:03
Greg: 22:20
Andy: 19:03
Phil: 25:59
Ethel: 18:30
Philip: 19:08
Heidi: 21:07
Seth: 20:42
Parker: 19:47
MJ: 19:33
Will F:17:37
Kristen: 22:03
Meredith: 21:20
Scott: 19:25
Wes: 22:35
Casey: 21:36
Sam: 22:01
Tammy: 21:01
David: 18:44
Kevin: 19:11
Adrienne: 20:35
Ashley: 20:07
Jenn D: 18:38
Bonner: 22:03
Jeff P: 23:47
Andrew: 17:13
Tony: 19:37
Joe C: 22:46
Adina: 17:56
FOR TIME:
1 Mile Run
50 x Air Squat
40 x Burpee
30 x Hand Release Push Up
20 x Ring Dip
10 x Plate Push
RX:
Joe L: 22:19
Evan: 18:42
Chad: 17:27
Emma: 22:30
Bo: 18:40
White Lightning: 17:28
KR: 20:17
Preston: 18:01
(Mod):
Tony: 25:01
Colby: 27:48
Ethan: 26"23
Greg: 26:16
Ross: 25:54
Connie: 27:40
Tucker: 20:19
Rebecca: 26:45
Will F: 25:51
Parker: 24:20
Kristen: 29:25
Tracy: 27:25
Graw: 27:08
Nate: 26:53
Melanie: 22:19
Jeri: 26:02
Jana: 23:47
Amy: 24:54
K10: 21:06
Casey: 27:25
Andi: 24:32
For Time:
20-15-10-5 Handstand Pushups
10-20-30-40 Kettlebell Swings (32/24kg)
RX:
Joe L: 16:28
Katelyn: 16:16
Rebecca: 18:38
Chad: 12:37
Evan: 10:51
Preston: 8:37
Conor: 13:06
Dave: 13:05
Mark: 14:34
(Mod):
Greg: 13:00
Colby: 15:21
Andy: 15:18
Seth: 8:14
Barrett: 16:06
Heidi: 10:07
Philip: 9:25
Kristen: 10:13
Carli: 10:36
Amanda: 9:58
Jeri: 12:11
Jana: 10:09
Amy: 11:12
Wes: 13:58
Casey: 12:04
Sam: 11:02
Van: 14:17
Graw: 10:56
Jimmy: 13:55
Bianca: 12:55
Andi: 8:30
Kevin: 12:38
Ethan: 18:39
Dustin: 18:45
Ryan: 13:04
Adina: 11:43
Julie: 13:00
Devin: 15:23
Tim: 17:14
Tony: 13:25
Jonesy: 12:38
Grant: 12:36
Brad: 14:13
Joe C: 15:15
Joe B: 20:26
WIll: 10:35
Lindsey: 11:45
Patrick: 9:51
20 Minute AMRAP:
15 x Pull Up
30 x Goblet Squat (32/24kg)
RX:
Bo: 5+34
Andy: 4+6
Emma: 4+12
Joe L: 6+10
Chad: 5+35
Rebecca: 5+17
Conor: 5+25
Melanie: 3+27
Katie: 5+19
Tyler: 7+23
Katelyn: 5+9
Dave: 5+20
Mark: 5+7
Amanda: 5+11
Sean: 6+5
Preston: 6+38
Zac: 4+29
K10: 5+1
Kevbot: 5+2
Devin: 5+16
(Mod):
Tracy: 4+26
connie: 4+20
Ross: 4+15
Tony: 4+11
Carli: 5+31
Ethel: 4+32
Kristen: 4+33
Will F: 4+20
Evan: 5
Parker: 7
MJ: 7
Locke: 5+24
Sam: 4+24
Casey: 5
Wes: 4+7
Emily: 4+19
Sarah: 5+9
Tammy: 5+23
Scott: 6+35
Dustin: 5
Bianca: 6
Jennifer: 4+31
Jimmy: 5+41
Kevin: 4+8
Graw: 3+33
Becca: 5+8
Joe B: 3+16
Ryan: 4+26
3 Rounds:
400M Run
12 x Deadlift (Bodyweight) **If Bodyweight is >50% 1Rm use 50%1RM.
21 x Box Jump (24/20)
BO: 10:39 (220)
Colby: 12:17 (185)
Micah: 11:55 (135)
Olivia: 11:59 (65)
Heidi: 14:34 (65)
Kristen: 15:24 (65)
Philip: 14:10 (225)
Joe L: 10:15 (185)
Tracy: 13:31 (65)
Lips: 13:12 (162)
Emma: 11:33 (125)
Barrett: 14:29 (105)
Will F: 13:00 (115)
Preston: 8:25 (190)
Amanda: 8:36
White Lightning: 8:51 (185)
Casey:
Jimmy: 12:11 (165)
Carli: 10:59 (85)
Katie: 9:12 (120)
Jana: 11:37 (105)
Jeri: 12:39 (105)
Sam: 12:58 (135)
Amy: 14:38 (105)
Patrick: 12:58 (165)
Tammy: 12:55 (95)
Mark: 11:38 (165)
Becca: 12:32 (123)
Andi: 11:45 (75)
Kevbot: 12:04 (185)
Sean: 8:59 (205)
Chris: 10:01 (175)
Devin: 7:27 (185)
Jonesy: 11:35 (95)
Tony: 10:36 (95)
Julie: 14:56 (65)
Gustavo: 13:14 (115)
Brad: 13:03 (185)
Will: 12:28 (135)
Tim: 10:53 (165)
Joe C: 12:18 (185)
JF: 13:05 (85)
"Katelyn's Birthday WOD"
"ISABEL"
30 x Snatch (135/95)
Last Done 12 JAN 12
RX:
Colby: 5:52
Joe L: 4:06
Bo: 3:09
Evan: 6:12
Katelyn: 5:25
Rebecca: 10:01 (105#)
White Lightning: 4:57
Colton: 11:24
Casey: 6:12
Joshua: 6:11
Sean: 4:04
Mark: 11:09
(Mod):
Andy: 2:20
Locke: 4:00
Van: 4:33
Micah: 6:12
Ethan: 5:00
Greg: 6:00
Ross: 4:15
Connie: 5:16
Emma: 8:16
Julie: 5:08
Philip: 3:48
Fil: 5:00
Seth: 5:10
Heidi: 3:32
Kristen: 4:14
Sam: 5:36
Conor: 6:55
Melanie: 6:34
Jeffrey: 7:35
Rachel: 4:40
Jimmy: 6:42
Casey: 6:12
Sarah: 8:48
K10: 6:30
Kevbot: 5:15
Devin: 4:44
Gustavo: 8:44
Jerel: 4:32
Tony: 4:42
Becca: 3:45
PALEO CHALLENGE PARTICIPANTS:
THE Bod Pod is canceled today. The Bod Pod guy had a family emergency and will not be able to test today. Testing will be rescheduled for next week April 22. Sorry for any inconvenience.
Happy Birthday Melanie!
3 Rounds For Time:
4 x Buddy Carry (100M)
14 x Deadlift (405/275)
26 x Pull Up
86 x Box Jump (24/20)
*Teams of Two*
Sean/Preston: 21:41
Dave/Evan: 23:04
Katelyn/Andi: 36:26
Emma/KR: 28:25
Van/Kevbot: 33:26
Mark/Tim: 34:08
Paul/Patrick: 32:42
Melanie/K10: 33:02
Micah/Jimmy: 35:38
WAT: 23:18
15 Minute AMRAP:
40 x Double Under
30 x Wall Ball
20 x Hand Release Push Up
10 x Pull Up
RX:
Sean: 4+43
Locke: 3+43
Mark: 3+55
Katelyn: 2+37
Joe Bud: 3
Rebecca: 2+5
KR: 3+57
Dave: 3+1
Melanie: 3+2
Conor: 3+59
Van: 2+58
Kevbot: 2+74
K10: 2+26
Colton: 2+64
White Lightning: 4+44
Jana: 1+90
(MOD):
Micah: 3+40
Ross: 3+50
Mark: 3+55
Greg: 3
Connie: 2+7
andy: 3+1
Ethan: 3+17
Kristen: 3
Heidi: 2+60
Tammy: 3+86
Lindsey: 2+95
Sarah: 2+48
Casey: 2+110
Sam: 2+88
Jeri: 2+18
Graw: 2+112
Philip: 3+64
Dustin: 2+89
Jennifer: 2+56
Julie: 2+101
Adina: 2+71
Jeffrey: 2+71
20 Min to EST. 1RM Snatch
then
3 Rounds:
10 x Toe to Bar
20 x Jumping Air Squat
Phil: 135 3:51 (M)
Greg: 55 4:37 (M)
Locke: 135 3:53 Rx
Colby: 175 4:29 Rx
Sean: 200 2:45 Rx
Joe L: 165 2:28 Rx
Chad: 170 2:03 Rx
Casey: 165 3:18 (M)
Kristen: 60 3:26 (M)
Conor: 155 2:23 Rx
Rebecca: 115 2:54 Rx
Preston: 225 1:51 Rx
Dustin: 95 3:36 (M)
Scott: 155 2:16 (M)
Tammy: 63 3:07 (M)
Melanie: 75 3:33 Rx
Andi: 65 3:10 (M)
Jimmy: 95 3:34 Rx
Ethan: 175 2:36 (m)
Sam: 105 3:48 (M)
Carli: 55 4:04 (M)
White Lightning: 155 1:51 Rx
Katelyn: 115 3:01 Rx
Philip: 175 2:12 (M)
Jennifer: 50 3:45 (M)
Will: 105 2:22 (M)
K10: 85 3:04 Rx
Kevbot: 145 3:14 Rx
Grant: 95 3:45 (M)
Joe B: 105 3:29 Rx
Devin: 115 3:11 Rx
Andrew: 125 3:29 (M)
Ryan: 125 3:34 Rx
Brad: 135 3:18 Rx
Hale: 105 3:39 (M)
Tony: 95 3:24 Rx
Jonesy: 85 3:22 (M)
Emma: 3:05 Rx
21-15- 9
Deadlift (185/125)
Burpee
Kettlebell Swing (32/24kg)
RX:
Andy: 10:48
Rob: 10:02
Sean: 8:15
Katie: 9:35
Rebecca: 12:58
Joe L: 8:24
Evan: 6:55
Chad: 8:52
Scot: 8:50
Van: 10:00
WAT: 11:40
K10: 11:00
Kevbot: 10:00
Conor: 7:26
Casey: 10:28
Katelyn: 9:13
Melanie: 10:44
Mark: 10:58
Dave: 7:53
Emma: 9:23
White Lightning: 6:38
Preston: 6:26
Devin: 8:14
KR: 6:25
Tim: 11:21
(MOD):
Hoff: 8:27
Ross: 11:15
Connie: 10:12
Fil: 10:21
Emily: 9:22
Greg: 10:21
Manny: 12:45
Kristen: 10:38
Parker: 12:00
MJ: 10:54
Heidi: 10:27
Tracy: 9:23
Will F: 12:30
Graw: 9:59
Tammy: 9:53
Jana: 8:24
Jeri: 9:44
Amanda: 7:01
Carli: 9:54
Jennifer: 9:04
Joe B: 12:45
Kevin: 11:40
Jimmy: 9:49
Hale: 12:57
Patrick: 9:42
Lindsey: 12:06
Will: 17:28
Rachel: 10:38
Jeffrey: 14:28
"NANCY"
5 Rounds:
400M Run
15 x Overhead Squat (95/65)
Last Done: 3 OCT 11
RX:
Locke: 20:00
Joe L: 15:00
Chad: 13:37
Emma: 15:12
Rebecca: 16:16
Preston: 12:50
Sean: 13:31
Mark: 17:53
Patrick B: 15:57
Neal: 26:20
(Mod):
Hoff: 19:54
Micah: 19:05
Greg: 18:17
Phil: 20:03
Kristen: 19:56
Tracy: 18:28
Barett: 20:26
Seth: 18:38
Casey: 19:24
Jimmy: 17:48
White Lighting: 14:37
Wat: 17:46
Carli: 14:38
Ethel: 14:51
Tammy: 17:24
Amy: 17:10
Jeri: 18:01
Jana: 17:05
Natedawg: 17:53
Heidi: 20:12
Andi: 16:02
Sam: 18:36
KR: 13:01
Becca: 19:17
Graw: 21:46
Patrick: 17:19
Grant: 20:51
Devin: 13:35
Jonesy: 17:10
Tony: 17:26
Hale: 20:41
More Photos Here:
12 Minute AMRAP:
7 x Push Jerk (135/95)
14 x Pull Up
RX:
Andy: 4+7
Chad: 6+19
Locke: 5+14
Joe L: 7+3
Rebecca: 5
Emma: 5+6
Preston: 9+17
Conor: 5+11
Colton: 4+9
White Lightning: 8+1
Scott: 5+5
Sean: 7+12
KR: 7+7
Patrick B: 6+7
PAT: 7+3
Chris: 7+21
Devin: 3+3
Mark: 6+2
(Mod):
Connie: 5+16
Ross: 4+17
Michael: 3+6
Micah: 4+12
Greg: 5
Katie: 5
Colby: 5
Phil: 4+7
Fil: 5
Jeff: 5+8
Ethel: 5+6
Heidi: 6+7
Parker: 6
MJ: 4
Jimmy: 6+12
Sam: 5
Rachel: 6
Casey: 4+15
Amy: 5+7
Olivia: 5+7
Wat: 6+7
Sarah: 6+18
Philip: 6+3
Bianca: 5+13
Van: 4+8
Kevbot: 5+3
K10: 5+9
Natedawg: 7
Jeffrey: 4+7
Sete: 5+2
Tim: 6
Julie: 4+17
Joe B: 5+1
Ryan: 5+12
Andrew: 6
Joe C: 5
More Photos Here
For Time:
1200M Run
63 x KB Swing (24/16kg)
36 x Pull Up
800M Run
42 x KB Swing
24 x Pull UP
400M Run
21 x KB Swing
12 x Pull Up
RX:
Preston:
White Lightning:
Evan:
Joe L:
Joe A:
Mark:
Van:
Tim:
Kevbot:
Colton:
K10:
(Mod):
Andi:
Sam:
Pat:
Wat:
3 rds For Time:
5 x Deadlift
10 x Handstand Pushup
225M Run
max deadlift | workout weight |
>475 lbs (>325 lbs) | 315 lbs (205 lbs) |
405 lbs - 474 lbs (285 lbs - 324 lbs) | 275 lbs (185 lbs) |
325 lbs - 404 lbs (210 lbs - 284 lbs) | 225 lbs (155 lbs) |
275 lbs - 324 lbs (175 lbs - 209 lbs) | 185 lbs (125 lbs) |
225 lbs - 274 lbs (145 lbs - 174 lbs) | 135 lbs (95 lbs) |
<224 lbs (<144 lbs) | 115 lbs (75 lb |
Last Done: 29 JUL 11 (with 200M Run)
RX:
Conor: 5:41 (225)
White Lightning: 5:01 (225)
Sean: 4:57 (225)
Rebecca: 9:01 (155)
Emma: 13:03 (155)
Chad: 5:29 (225)
Chris: 5:51 (255)
Patrick: 5:48 (205)
Preston: 5:07 (315)
(MOD):
Connie: 6:48
Greg: 6:29
Heidi: 7:30
Julie: 6:36
Ethel: 6:25
Manny: 8:08
Graw: 6:12
Van: 5:35
Kristen: 7:07
Mark: 9:01
Melanie: 11:34
MJ: 7:21
Joe B: 6:11
Kevin: 6:32
K10: 7:58
Kevbot: 7:53
WAT: 5:32
Casey: 7:27
Andy: 5:54
Adina: 6:16
For Time:
100 x Hang Squat Clean (75/55)
** 5 x Burpees Every Minute on the Minute EMOM**
RX:
Colby: 19:50
Ethan: 16:57
Ross: 15:09
Sean: 15:38
Chad: 12:54
Joe A: 9:56
Joe L: 11:56
Emma: 11:48
Preston: 8:54
Tammy: 16:42
Rebecca: 15:52
Amy: 20:00 (81)
Melanie: 17:43
Mark: 12:53
White Lightning: 11:52
Katie: 11:52
Joe C: 14:39
(Mod)
Ryan: 20:00 (66)
Lindsey: 20:00
Graw: 20:00
Will: 20:00
Jonesy: 19:50
Andrew: 13:55
Tony: 16:53
Ethel: 20:00
Jerel: 20:00
Jennifer: 16:54
Sam: 20:00
Philip: 9:57
Andi: 16:56
Jeri: 18:42
Jana: 16:54
Barett: 20:00
Jimmy: 16:45
Sarah: 20:00 (33#)
WAT: 11:58
Kristen: 20:00
Natedawg: 12:57
Carli: 14:51
Heidi: 16:02
FIL: 12:50 (50 reps)
12 Minute AMRAP:
5 x Wall Climb
10 x Box Jump (30/24)
15 x Air Squat
RX:
Emma: 6+9
Ross: 4+5
Andy: 4+16
Joe L: 5+2
Katie: 5+4
Chad: 6+25
Carli 4+24
Jeff: 4+21
Sam: 4+1
K10: 5+3
Kevbot: 4+1
Jimmy: 4+4
Barett: 3+25
Rebecca: 5+5
David: 4
Amy: 3+14
Tammy: 4+1
Van: 4+18
Rachel: 3+3
Jeffrey: 3+15
Sean: 5+15
Katelyn: 6+4
WAT: 4+3
Preston: 7+3
Will: 3+5
Andrew: 3+10
Joe A: 5
Joe B: 3+11
Tim: 5+8
Devin: 5+8
(MOD):
Kristen: 4+8
Connie: 3+8
Evan: 5+9
Seth: 5
Manny: 4+7
Julie: 4+11
Parker: 4
MJ: 4
Jana: 4+11
Jeri: 4+4
Jennifer: 3
Philip: 6
Graw: 4+4
Grant: 4
Kevin: 4+3
Lindsey: 4+5
Greg: 5
Jerel: 5+1
Hale: 3+5
3 Rounds For Time:
225M Run
15 x Clean and Jerk (95/65)
12 x Pull Up
RX:
Locke: 13:01
Sean: 10:36
Katie: 12:07
Chad: 9:54
Emma: 12:04
Joe L: 9:21
Rebecca: 15:56
White Lightning: 8:12
K10: 14:08
Kevbot: 15:05
Melanie: 14:08
Amanda: 12:10
Conor: 10:27
Colton: 12:20
Bo: 8:53
Patrick: 10:32
Chris: 9:02
Devin: 11:26
Joe C: 16:28
(Mod):
Fil: 19:12
Colby: 13:32
Heidi: 16:13
Micah: 14:15
Barrett: 1501
Julie: 15:39
Seth: 14:28
NateDawg: 12:44
Carli: 14:18
Hale: 16:47
Tammy: 13:43
Emily: 12:25
sam: 15:19
Jimmy: 13:50
Jana: 13:37
KR: 8:51
Adina: 12:11
Andi: 11:09
JonesY: 15:55
Tony: 15:41
Jerel: 16:48
Brad: 15:10
Joe B: 16:38
Greg: 15??
Rachel: 11:48
For Time:
50 x Wall Ball (20/14)
40 x Toe 2 Bar
30 x KB Swing (32/24kg)
20 x Goblet Squat (32/24)
10 x Hand Release Pushup
RX:
Sean: 7:56
Locke: 11:33
Chad: 8:36
Emma: 13:03
Katie: 12:36
Melanie: 14:29
Rebecca: 13:19
Amanda: 13:05
Preston: 6:55
Bo: 8:14
Conor: 8:52
Van: 12:48
Tim: 12:14
Chris: 7:31
White Lightning: 7:03
Ryan: 13:08
Andy: 12:48
Devin: 11:19
(MOD):
Greg: 12:40
Ryan: 13:08
Grant: 12:48
K10: 13:04
Philip: 9:30
KR: 6:54
Jeffrey: 13:01
Patrick: 8:25
Kevbot: 11:33
Ethel: 10:14
Heidi: 14:28
Natedawg: 13:11
Sam: 12:46
Tammy: 9:19
Manny: 10:04
Kristen:13:40
Micah: 12:59
Connie: 13:21
Ross: 9:40
Colby: 14:06