WODS: June 2012

CALENDAR VIEW
Friday, June 29 2012
Free Choice Friday

For Time:

Complete in whatever order you want, broken into as many sets/rounds as you like.

1 Mile of Running

120 x Air Squat

pick 1 of the following to complete:

-20 x Muscle Ups

-30 x Handstand Push ups

-40 x Chest to Bar Pull Ups

RX:
Clay: 27:11 (c2b)
Peyton: 18:43 (C2B)
KR: 10:56 (HSPU)
Sean: 14:11 (MU)
Chad: 12:47 (MU)
Jimbo: 16:15 (HSPU)
Tony: 17:45 (C2B)
Andy: 16:04 (C2B)
Tin Man: 21:42 (C2B)
David: 15:07 (C2B)
Emma: 14:27 (HSPU)
Preston: 14:13 (MU)
White Lightning: 11:07 (MU)
Van: 17:31 (C2B)
Kevbot: 17:20 (C2b)
Mark: 19:52 (MU!)
Bethany: 17:18 (HSPU)
Ross: 15:52 (C2B)

(MOD):
Jeffrey: 20:58
Cody: 16:30
Moody: 18:49
Potter: 19:31
Renee: 23:12
Crump: 21:00
Luke: 17:33
Fruin: 15:45
Louis: 19:55
Maddy: 17:20
Slice: 16:20
Andi: 14:58
Philip: 16:30
Jana: 16:07
A: 15:53
Waldo: 18:00
Kristine: 18:55
danielle: 18:27
Stephane: 20:10
Corrine: 19:05
Allison: 24:06
Keira: 20:23
Tammy: 16:09
Connie: 20:18
Greg S: 18:32
Locke: 16:36
Fil: 19:51
Ted: 24:04

Thursday, June 28 2012
Mad Men

2 Rounds
30 x KB Swing (24/16kg)
30 x Wall Ball (20/14#)
30 x Ring Dip
30 x Hand Release Pushup

RX:
Chad: 13:34
Kevbot: 22:05
Evan: 13:23
Preston: 11:20
White Lightning: 11:36
Emma: 18:12
David: 14:56
Van: 22:27
Sean: 20:05
KR: 19:29
Tin Man: 26:26

(Mod):
Stephen: 17:26
Joe B: 30:20
Miller: 22:25
Kyle: 23:32
Rachel: 20:17
Cody: 15:26
Graw: 21:35
Erector: 17:09
Bethany: 17:00
Robert: 17:11
Q: 18:36
Zach: 14:38
Maddy: 15:52
Lips: 15:37
allison: 17:44
crump: 18:34
Nick: 12:45
Ashley H: 15:15
Fruin: 15:08
A: 18:04
Kate: 15:50
Waldo: 18:30
Slice: 14:40
Newman: 18:11
Sam: 19:01
Ethan: 16:23
Mykas: 14:28
Mel: 16:26
Kristen: 16:15
Smallman: 14:30
Kristine: 16:41
Tony: 17:06
Ross: 14:04
Glenn: 19:00
Manny: 19:47
Greg: 15:40
K10: 18:19
Amy: 17:00
sarah: 19:35
Tammy: 14:50
Micah: 15:20
Andy: 16:30
Colby: 17:20

Wednesday, June 27 2012
use it or lose it

15 Minute AMRAP:
225M Run
10 x Lunge (115/85)
10 x Backsquat (115/85)

RX:
KR: 5+225+8
Chad: 5+225+16
Patrick B: 5+225+10
Locke: 5+125
Peyton: 5+225+2
Evan: 6
Casey: 5
Preston: 6+225
Joe L: 5+225+14
Emma: 5+150
White Lightning: 6+122
Dave: 6+100
Timbo Slice: 5+126
Lips: 5+225
Andrew: 5
Kyle: 5+125
Miller: 5

(Mod):
Ted: 3+75
Fil: 5
Sarah: 4+125
Keira: 4+100
Tammy: 5
Connie: 4+225+5
Greg S: 5+150
Tracy: 4+225+5
Alex: 4+225+5
Ethan: 4+3
Kristine: 4+225+16
Kristen: 4+225+6
Smallman: 5+175
Ashley: 4+50
Jenn D: 5
Andi: 5
Maddy: 5
Manny: 3+225
A: 5+148
Newman: 4+225
Adam: 3+100
Alicia: 4+225+5
Luke: 4+100
Melanie: 5
Jimmy: 5+185
Zach: 4
Bonner: 4+225
Jana: 4+200
Jeri: 4+225+8
Bethany: 5+150
Renee: 4
Fruin: 4+100
Potter: 4+225+18
Graw: 5
Wanda: 3+225
Mitch: 3+225+12
Erica: 4+200

Tuesday, June 26 2012
Gorilla Fit

5 Rounds:
5 x Power Clean (@75% 1RM)
10 x Burpees

Colby: 7:09 (155)
Casey: 6:16 (165)
Locke: 6:00 (135)
Micah: 6:48 (135)
Chad: 6:11 (180)
KR: 5:04 (100)
Dreamweaver: 7:40 (95)
Manny: 9:32 (115)
Tammy: 6:20
Ross: 6:22 (135)
Bo: 6:23 (205)
Greg: 7:19 (95)
Robert: 7:02 (115)
Philip: 6:05 (170)
Newman: 8:25 (95)
Stacey: 8:55 (85)
Danielle: 6:18 (35)
Kristine: 7:49 (65)
Smallman: 5:53 (95)
Conor: 7:34 (170)
Preston: 5:42 (206)
Luke: 5:54 (75)
Jimmy: 5:49 (105)
Jana: 6:19 (55)
Ashley: 6:52 (35)
Ashley H: 6:57 (25)
Jenn D: 6:34 (45)
Maddy: 6:48 (38)
Alicia: 6:45 (35)
Ethan: 7:01 (155)
Nick: 6:25 (75)
Jeri: 6:05 (65)
Louis: 7:31 (75)
Andi: 4:58 (65)
Slice: 5:51 (115)
Sam: 6:58 (100)
A: 5:43 (65)
Thor: 6:53 (95)
David: 6:08 (185)
Emma: 5:41 (90)
Mark: 6:15 (155)
Lips: 5:38 (115)
Sam S: 5:16 (175)
White Lightning: 4:40 (165)
Jeff: 6:17 (95)
Bethany: 5:32 (45)
Patrick: 5:32 (135)
Dave: 5:09 (155)
Allison: 6:55 (25)
Shawn: 7:40 (75)
Moody: 6:41 (75)
Amy: 6:26 (75)
Charlie: 7:46 (125)
K10: 5:57 (75)
Joe B: 7:42 (115)
Kevbot: 7:02 (135)
Patrick B: 5:47 (190)
Graw: 5:07 (95)
Andrew: 5:43 (135)
Stephen: 7:10 (115)
Mitch: 7:10 (95)
Erica: 6:20 (25)
Nathan: 5:42 (155)
Mykas: 5:50 (65)
Jerel: 7:32 (95)
Kyle: 6:52 (165)

Monday, June 25 2012
Fran

"FRAN"
21-15-9
Thruster (95/65)
Pull Up

Last Done: 10 DEC 11

RX:
Bo: 5:14
Chad: 5:49
Andy: 7:40
Locke: 6:18
Greg S: 8:06
Peyton: 5:30
Casey: 7:32
Shady: 7:35
White Lightning: 4:21
Joe L: 3:31
Preston: 2:52
David: 5:11
Van: 10:17
Emma: 6:03
Katelyn: 5:46
KR: 3:36
Mark: 5:24
Patrick: 5:44
Conor: 5:04
Chris: 5:18
Lips: 6:52
Joe B: 17:18
Timbo Slice: 8:20
K10: 9:46
Kevbot: 8:58
Gustavo: 12:52
Andrew: 7:44
Patrick B: 5:36
Ryan: 12:18

(MOD):
Jerel: 9:05
Potter: 6:28
Rachel: 13:11
Kyle: 7:24
Jeffrey: 9:15
Fruin: 8:45
Allison: 7:42
Micah: 8:15
Colby: 7:48
Connie: 8:06
Fil: 7:57
Keira: 8:31
Tammy: 7:39
Manny: 9:22
Philip: 6:10
Kristine: 9:30
Newman: 12:47
Smallman: 6:57
adam: 17:39
Luke: 8:00
Nick: 7:15
Sam: 10:31
Ashley H: 6:01
Kate: 7:16
Andi: 6:32
Wanda: 6:18
Jenn D: 6:08
Ashley: 6:41
Stacey: 8:11
Bethany: 5:40
Zach: 8:20
Cody: 5:40
Slice: 6:15
Mykas: 10:16
Waldo: 9:32
Jimmy: 7:27
Q: 11:13
Maddy: 5:46
A: 7:47
Devin: 7:27 (C&J)
Moody: 7:39
Crump: 9:26
Renee: 8:32

Saturday, June 23 2012
Special Fit

9AM:
12 Minute AMRAP:
6 x Hang Power Clean (65%1RM)
9 x Air Squat
12 x Situp

Bo: 9 (185#)
Tammy: 9+9 (38#)
Sarah: 8 (55#)
Mike: 10+17 (115)
Chris S: 7 (95)
Q: 6+17 (45)
Adam: 5+6 (65)
Graw: 10+14 (75)
Locke: 11+1 (95)
Micah: 9+16 (115)
Stephen: 9+3 (95)
Louis: 8+1 (75)

10AM BEAST MODE:

2012 CrossFit Regional WOD 1 & 4
Workout 1:
20 Partner deadlifts (455 lbs)
20 Handstand push-ups
20 Partner deadlifts (315 lbs)
20 Handstand push-ups
20 Handstand push-ups
20 Partner deadlifts (455 lbs)
20 Handstand push-ups
20 Partner deadlifts (315 lbs)

Workout 4:
75 Back squats (95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (95 lbs)
75 Front squats (65 lbs)
50 Pull-ups
25 Shoulder-to-overhead (65 lbs)
75 Overhead squats (45 lbs)
50 Pull-ups
25 Shoulder-to-overhead (45 lbs)
75 Back squats (135 lbs)
50 Pull-ups
25 Shoulder-to-overhead (135 lbs)
75 Front squats (85 lbs)
50 Pull-ups
25 Shoulder-to-overhead (85 lbs)
75 Overhead squats (65 lbs)
50 Pull-ups
25 Shoulder to overhead (65 lbs)

Team 1: 53:20
White Lightning
Patrick B
Lips
Emma

Team Sloth: 54:52
Evan
Dave
Katelyn
Becca

Team 3: 51:16 (Male Rx/Female Mod)
Preston
Mark
K10
Bethany

Friday, June 22 2012
Symetrical

8 Rounds For Time:
9 x Deadlift (155/105)
9 x Box Jump (24/20)
9 x Burpee

RX:
Micah: 17:02
Peyton: 17:17
Locke: 14:11
Colby: 17:29
Bo: 13:45
Andy: 15:40
Joe L: 12:51
White Lightning: 9:10
Preston: 9:19
Stacey: 19:00
Steve: 20:26
Andi: 14:35
Conor: 12:27
Kevbot: 15:57
Jeri: 16:10
Brad: 20:32
Andrew: 15:35
Patrick: 11:43
KR: 8:47
A: 16:39
Philip: 13:27
Dave: 12:17
Emma: 11:43
Mark: 12:16
Lips: 12:36
Patrick B: 14:44
Timbo Slice: 14:21
Bethany: 17:47


(MOD):
Adina: 16:53
Hales: 20:22
Tony: 17:10
Jonesy: 17:54
Stephen: 16:56
Joe B: 18:37
Jana: 14:06
Tracy: 16:29
K10: 16:43
Kevin: 18:17
Allison: 18:00
Crump: 19:08
Bonner: 17:01
Dustin D: 17:42
Maddy: 18:20
Newan: 16:50
Smallman: 16:12
Amy: 16:45
Dan: 19:53
Tammy: 16:41
Phil: 21:25
Greg: 18:38
Connie: 18:48
Greg S: 17:50


Friday, June 22 2012
The heat is on

5 Rounds:
200M Run
20 x KB Swing (24/16kg)
20 x Shoulder to Overhead (95/65)

RX:
Locke: 20:16
Micah: 21:21
Greg S: 21:58
Dave: 16:57
Joe L: 18:17
Preston: 12:58
Katelyn: 16:18
David: 16:52
Patrick B: 16:47
White Lightning: 14:12
Emma: 15:09
Tin Man: 24:44
Lips: 21:21
KR: 13:54


(MOD):
Connie: 22:03
Bonner: 20:49
Smallman: 13:59
Alex: 19:46
Kate: 23:23
Tracy: 25:26
Rachel: 23:35
Jimbo: 4+200+20
Erector: 19:31
Slice: 18:45
Waldo: 21:00
Julie: 24:37
Kristine: 21:34
Moody: 17:00
Andi: 16:51
A: 18:29
Luke: 18:58
Maddy: 19:18
Bethany: 17:21
Graw: 19:25
cody: 18:25
Louis: 18:10
Crump: 23:36
Allison: 21:45
Potter: 22:35
Hales: 23:17
Patrick: 17:38

Wednesday, June 20 2012
Train Master

18-15-12-9-6-3-1
Ring Dip
Front Squat (135/95)

RX:
Bo: 6:44
Joe L: 8:11
Evan: 9:40
Conor: 10:30
White Lightning: 10:03
Preston: 6:52
Patrick: 12:28


(Mod):
Andy: 11:09
Locke: 9:00
Tammy: 7:55
greg: 10:15
Phil: 13:18
Manny: 14:21
Connie: 10:15
Greg S: 11:30
Casey: 9:52
Becca: 12:36
Mel: 9:34
Kristine: 12:51
Anita: 11:02
Tinman: 12:46
Rachel: 14:36
Lips: 9:53
Smallman: 7:25
Dustin D: 11:35
Stephane: 11:00
Alexandria: 11:08
Maddy: 11:19
A: 12:01
Slice: 11:33
Waldo: 11:32
Crump: 12:40
Bethany: 11:06
Amy: 11:43
Mark: 7:45
Katelyn:
Alicia: 10:43
MH: 10:38
Colton: 11:05
Emma: 10:39
Joe c: 10:33
Will: 15:35
Bonner: 10:10
Chris: 8:40
Lindsey: 11:47
Potter: 14:15
Tony: 12:06
Graw: 10:06
Hales: 13:15
Grant: 14:09
Newman: 13:50

Tuesday, June 19 2012
PVC

10 MIN AMRAP:
3 x Hang Power Snatch (@75% 1RM)
15 x Wall Ball (12ft/10ft 20#/14#)

RX:
Bo: 6+3 (155)
Colby: 6 (135)
Tammy: 7 (43)
Sarah: 5+8 (55)
Allison: 6+8 (55)
Conor: 5+5 (115)
Evan: 6 (131)
Anita: 6+11 (55)
Joe L: 7+5 (125)
David: 6 (145)
Preston: 6+2 (150)
Katelyn: 7+7 (70)
Locke: 6+1 (95)
K10: 6+14 (45)
Kevbot: 5+9 (95)
Becca: 6+2 (55)
Dave: 6 (115)
Emma: 6+1 (65)
Mel: 6+3 (65)
Cody: 6 (75)
White Lightning: 6+13 (115)
Timbo Slice: 4+10 (100)
Lips: 6+11 (85)
Joe C: 5+9 (95)
Tony: 5+11 (75)
Adina: 7+4 (40)
Julie: 6+1 (45)
Patrick: 5+8 (95)
Andrew: 5+13 (75)

(Mod):
Stephen: 7+1
Jonesy: 6
Graw: 7
Hales: 4+17
Q: 5
Maddy: 7
Bianca: 6+15
A: 7+2
Slice: 7
Andi: 7+7
MH: 7
Alicia: 6
Alex: 5+15
WAT: 6+11
Kristine: 7
Smallman: 7
Mark: 6+12
Dan: 6+12
Bethany: 5+10
Philip: 6+10
Casey: 6+8
Phil: 5+3
Micah: 7

Monday, June 18 2012
Cheeno

"Cheeno"
5 Rounds:
5 x HSPU
10 x Pull Up
400M Run

Last Done: 26 OCT 11

RX:
Locke: 15:03
Peyton: 13:17
Joe L: 14:25
Ryan: 19:57
Kirk: 17:05
Lips: 19:05
Preston: 10:48
White Lightning: 11:15
David: 14:23
Conor: 13:28
EmmaL 15:44
Dave: 14:22
Colton: 15:04
Mark: 15:38

(Mod):
Tammy: 18:48
Fil: 19:46
Phil: 22:11
Micah: 15:52
Colby: 19:06
Andy: 15:45
Greg: 20:31
Manny: 21:10
Juie: 21:13
Hales: 18:44
Stacey: 23:42
Steve: 23:40
Joe B: 17:23
Adina: 20:55
K10: 18:51
Andrew: 19:22
Kristine: 18:02
Nathan: 17:25
Kristen: 20:17
Wat: 18:46
Newman: 18:54
Smallman: 18:36
Jenn D: 20:12
Ashley: 19:48
A: 17:00
Jeffrey: 19:51
Louis: 20:11
Amy: 20:15
Philip: 17:35
Jana: 16:55
Jeri: 18:15
Andi: 18:16
Meredith: 20:10
Sarah: 25:30
Mel: 17:46
Becca: 20:36
Q: 22:11
Waldo: 17:30
Slice: 17:28
Cody: 15:50
Potter: 18:49
Kevin: 19:58


Friday, June 15 2012
Vicious

FOR TIME:
50 x Ground to Overhead (45/35)
40 x Hand Release Push Up
100M Run
40x Ground to Overhead
30 x Hand Release Push Up
200M Run
30 x Ground to Overhead
20 x Hand Release Push Up
300M Run
20 x Ground to Overhead
10 x Hand Release Push Up
400M Run

**SCHEDULE CHANGE**
No Saturday Classes on JUNE 16, saturday classes will resume as normal after this weekend.

Thursday, June 14 2012
Split Jerk 1-1-1-1-1

Split Jerk 1-1-1-1-1
then:
5 MIN AMRAP:
3 x Push Jerk (@70% 1 RM)
20 x Air Squat

Wednesday, June 13 2012
Blazing Saddles

6 Rounds For Time:
9 x Deadlift (225/155)
9 x Toe to Bar
9 x Burpee

RX:
Bo: 12:00
Clay: 14:57
Evan: 9:36
Chad: 10:38
Joe L: 12:17
Conor: 14:04
Preston: 9:47
Casey: 12:28
Emma: 17:15
KR: 11:05
Dave: 13:52
Chris: 13:16
Lips: 15:01

(MOD):
Fil: 15:50
Locke: 13:37
Ross: 14:08
Joseph: 14:53
Connie: 14:47
Greg S: 14:41
Greg: 14:00
Tammy: 11:24
Becca: 16:21
Kristine: 17:37
Ethan: 12:24
SmallMan: 12:35
Mel: 14:04
Julie: 12:16
Alexandria: 14:50
Maddy: 11:25
Bethany: 13:43
Jenn D: 14:05
Ashley: 14:55
Louis: 13:36
Ryan: 13:41
WAT:
Kristen: 13:35
Jimmy: 14:52
Adrienne: 13:35
Katelyn: 11:17
Jeffrey: 17:45
Crump: 13:48
Jana: 14:45
Kevin: 15:29
Jeri: 15:14
Andrew: 16:15
Tony: 15:30
Graw: 15:06
Hales: 16:45
Tim: 13:16
stephen: 15:27
K10: 14:35
Jessica:
Kevbot: 15:36

Tuesday, June 12 2012
No where to run

AMRAP:
3 x Power Snatch (70% 1RM)
6 x Standing Lunge (Same Weight, Front Rack)
1m on, :30 off
2m on, 1m off
3m on, 1:30 off
3m on, 1:30 off
2m on, 1m off
1m on

Monday, June 11 2012
Boobur

5 Rounds For Time:
15 x Overhead Squat (24/16kg)
10 x Pull Up
**OHS with 1 arm, switch as necessary**

RX:
Locke: 7:37
KR: 7:35
Bo: 7:28
Chad: 6:01
Joe L: 6:52
Evan: 5:11
Preston: 4:40
Conor: 8:02
Gustavo: 13:12
Timbo slice: 8:50
Emma: 7:30
Lips: 8:34
Katelyn: 6:20
White Lightning: 6:58
Dave: 8:53
Mark: 4:58
Drew: 8:25
Patrick: 8:54

(MOD):
Thor: 10:55
Louis: 9:31
Rachel; 11:49
Alicia: 7:00
Slice: 7:12
Q: 10:20
A: 10:46
Bethany: 6:22
Heather: 10:36
Andi: 6:50
Sam: 8:21
Ashleigh: 5:52
Dustin D: 8:21
Jeffrey: 11:00
Casey: 10:15
Wat:10:53
Kristen: 9:58
Stephanie: 9:34
Smallman: 7:56
Philip: 7:56
Jake: 7:46
Clay: 9:03
Greg: 9:05
Manny: 11:45
FIl: 11:08
Micah: 9:15
Colby: 9:39
Tony: 12:03
Cody: 8:20
K10: 10:09
Kevbot: 10:02
Andrew: 10:47
Joe C: 11:58
Joe B: 14:02
Potter: 12:45

Saturday, June 9 2012
CrossFit For HOPE

"Hope"

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

SCHEDULE CHANGE:
NO 9AM CLASS TODAY JUN 9! EVERYONE COME OUT AND SUPPORT ST. JUDES CHILDREN'S HOSPITAL IN OUR CROSSFIT FOR HOPE WORKOUT AT 10AM!

RX:
Katelyn: 172
Melanie: 165
White Lightning: 229
Tim: 199
WAT: 140
William: 130
Lips: 186
Emma: 190
KR: 245
Joe L: 206
Evan: 215
Preston: 299

(MOD):
Andrew: 141
Jana: 156
Sam: 155
Katelyn: 172
Q: 137
Jimmy: 171
Jeri: 166
Louis: 122
Dan: 139



Friday, June 8 2012
SAHM

For Time:
10-9-8-7-6-5-4-3-2-1
Power Clean (135/95)
Box Jump (30/24)
**800M Run Buy Out**

RX:
Patrick B: 11:25
Clay: 17:58
Nathen: 13:46
Brett: 18:05
Emma: 17:34
Joe L: 13:09
Chad: 12:53
Evan: 14:43
Philip: 14:23
Preston: 10:25
White Lightning: 10:49
Lips: 14:21

(MOD):
Sam: 15:30
Potter: 15:39
Q: 16:18
Graw: 14:16
Jimmy: 13:52
Cody: 13:22
Slice: 13:21
Stephanie: 15:09
Dustin D: 14:32
Bethany: 13:04
Van: 12:51
Wat: 14:55
Andi: 11:42
Tony: 13:28
Smallman: 13:55
Fil: 17:30
Tracy: 13:59
Greg: 14:46
Greg S: 17:13
Connie: 14:31
Hales: 21:03
Tammy: 14:01
Joshua: 17:37
Julie: 17:37

Thursday, June 7 2012
Overhead Squat 5-5-3-3-1-1-1-1

Overhead Squat 5-5-3-3-1-1-1
then:
7 Minute AMRAP:
1-2-3-4-5-6-7-etc
2-4-6-8-10-12-14-etc
Overhead Squat (50% 1RM)
Hand Release Pushup

Wednesday, June 6 2012
Steeping

3 Rounds:
400M Run
10 x Pull Up
15 x Burpee
30 x Air Squat
15 x Burpee
10 x Pull Up

RX:
Fil: 30:36
Joe L: 18:31
Chad: 16:04
Casey: 23:37
Alex: 21:21
Melanie: 25:39
Conor: 18:46
Preston: 15:13
Jeff: 17:14
White Lightning: 14:53
Emma: 17:46
Joe B: 22:38
Katelyn: 20:20
Dave: 17:18
Becca: 21:19
Mark: 18:55
KR: 14:41
Chris: 17:??
Tim: 18:30
Devin: 18:32
Patrick B: 20:12
Patrick: 17:42
Bonner: 21:45

(Mod):
Colby: 29:29
Greg: 25:57
Tammy: 25:00
Waldo: 26:54
Smallman: 23:15
Sarah: 27:59
Kristen: 27:36
Kristine: 23:13
Sam: 22:48
Andi: 22:42
Alicia: 25:04
Jenn D: 26:13
Ashley: 26:07
Wat: 26:51
Adina: 20:48
Stephen: 22:25
Graw: 24:09
Julie: 29:56
Jana: 22:32
Jeri: 24:09
Crump: 20:06
Allison: 20:26
Cody: 22:08
Slice: 21:12
Jimmy: 21:08
Bethany: 21:43
Andrew: 23:06

Wednesday, June 6 2012
Sumo Deadlift 5-5-3-3-1-1-1

Sumo Deadlift: 5-5-3-3-1-1-1
then:
3 Rounds:
2 Minutes On/1Minute Off
AMRAP:
5 x Sumo Deadlift (@65% 1 RM)
12 x Toe to Bar

Monday, June 4 2012
El Even

4 JUN WOD:
21-15-9
Thruster (95/65)
Kettlebell Swing (32/24kg)
Wall Ball (20/14)

RX:
Greg S: 13:15
Andy: 12:56
Colby: 12:10
Casey: 13:20
Chad: 9:13
Joe L: 8:42
Preston: 7:37
White Lightning: 9:19
Emma: 13:30
Mel: 15:34
Becca: 17:09
Dave: 10:58
Jacob: 10:47
Mark: 14:30
Van: 14:41
Patrick B: 10:03
KR: 11:32
Devin: 12:23

(MOD):
Ryan: 15:47
Stephen: 11:22
Potter: 16:19
Jonesy: 13:00
Tony: 14:15
Cody: 10:19
Waldo: 10:47
Alexandria: 14:25
Patrick: 11:08
Connie: 11:57
Ethan: 12:33
Tammy: 9:20
Smallman: 8:43
Tracy: 12:03
Kristen: 10:33
Stephanie: 10:42
A: 13:11
Lee: 10:35
Bethany: 13:37
Newman: 11:00
Bianca: 13:35
Jana: 13:35
Jeri: 13:39
Julie: 14:03
Andi: 12:37
Sam: 15:22
Q: 15:55
Ashley:
Jenn D: 11:17
Jeffrey: 15:55
Joe B: 20:27
Jimmy: 13:22
Alicia: 11:44
MH: 11:26
Crump: 13:09
Allison: 11:29
Louis: 14:30

Saturday, June 2 2012
NES ROM

15 Minute AMRAP:
50 x Double Under
40 x Situp
30 x Kettlebell Swing
20 x Wall Climb
10 x Muscle Up

RX:
Locke: 140
Chad: 1+84
Patrick B: 140
Joe L: 1+83
White Lightning: 1+124
Sean: 1+114
Preston: 1+133

(Mod):
Casey: 210
Greg S: 1
Connie: 190
Fil: 185
Jimmy: 1+103
Ethan: 215
Smallman: 1+103
Julie: 1+15
Tammy: 1+140
Lips: 1+27
Andi: 1+50
Philip: 1+120
Sam: 216
Stephanie: 1
A: 1+20
Van: 1+5
Ross: 1+80
Jeffrey: 1+70
Bethany: 1+140
Blake: 1+90
KR: 1+109
Emma: 1+78
Timbo Slice: 160
Slice: 1+171
Waldo: 1+110
Potter: 197
Jenn D: 210

Saturday, June 2 2012
Peter Pan

9AM:
5 Rounds:
10 x Toe to Bar
10 x Ring Dip
225 Meter Run
Sarah: 15:20
Stephen: 11:50
Andy: 12:23
Stephanie: 15:41
Tammy: 14:27

BEAST MODE:
Workout#1:
21-15-9
Deadlift (225/155)
Overhead Squat (135/95)
Workout #2:
50-10-40-8-30-6-20-4-10-2
Wall Ball (20/14)
Muscle Up
Workout #3:
30 x Squat Clean & Jerk (155/105)


White Lightning/Preston: 18:51 RX
Sean/Joe L: 22:55 RX
Dave/Evan: 31:??   RX
Devin/Casey: 29:10 (95# OHS/155/105 C2B Ring Dip)
Van/Patrick: 25:38 (185/75/115, C2B, Ring Dip)
Jeffrey/Jimmy: 27:45 (175/45/75, C2B Ring Dip)
KR/Emma: 31:37 (85/95,C2B Ring Dip)
Katelyn/Lips: 29:04 (C2B/Ring Dip)
Andi/Becca:

Round 2:
3 Rds:
400M Run
5 x Pull Ups
10 x Burpees
15 x Air Squat
Emily: 11:37
A: 11:00
Renee: 15:27

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