WODS: July 2012

CALENDAR VIEW
Tuesday, July 31 2012
Wanda's Bday WOD

15 MIN AMRAP:
30 x Air Squat
10 x Hand Release Pushup
10 x Pull Up
8 x Toes to Bar

 

RX:
Bo: 5+49
Chad: 7+17
Sean: 6+1
KR: 7+1
Kevbot: 4+50
K10: 4+17
Greg S: 6
Joe L: 5+40
Smallman: 5+45
Clay: 3+39
Casey: 4+40
Lips: 5+4
MEL: 4+27
Van: 5+27
Dave: 6+27
Mark: 6+47
Emma: 6+9
Becca: 5+19
Bethany: 4+50
Kyle: 5+41
White Lightning: 7+41
Patrick B: 4+57
Graw: 4+2
Devin: 5+50
Tony: 4+30
Dustin D: 3+28
Preston: 7+41

(Mod):
Micah: 4+45
Albert: 4+20
Tammy: 5+31
Kate: 4+36
Connie: 4+28
Manny: 4+40
Jeffrey: 4+20
Wanda: 4
Amy: 4+35
A: 4+21
Alicia: 4+31
Jenn D: 4+54
Ashley: 4+14
Maddy: 4+42
Andi: 5+45
Nick: 3+45
Ashley H: 3+30
Sarah: 3+40
Hales: 3+45
Olivia: 4+25
Mykas: 4+50
Kevin: 3+35
MH: 4+15
Luke: 4+23
Stephen: 5+34
Erector: 5+30
Jana: 4+30
Jeri: 4+41
Fruin: 4+50
Allison: 3+53
Rachel: 4
Adina: 4+32
Barr: 4+35
Phil: 4+8
Greg D: 4+10
Stephanie: 4+40
Thor: 4+50

Monday, July 30 2012
Desmond

3 rounds:
15 x Burpee Box Jump (24/20)
20 x KB Snatch (24/16kg)

Last Done: 27 JUL 11

RX:
Devin: 6:29
Chad: 6:41
Andy: 8:08
Colby: 8:49
KR: 6:05
Sean: 7:49
David: 7:53
Casey: 8:39
Joe L: 8:06
Bethany: 10:12
White Lightning: 6:47
Tony: 10:27
Preston: 6:10
Emma: 7:48
Lips: 10:20
Mark: 8:00
Phil: 13:25
Becca: 9:22
Katelyn: 8:19
Dave: 7:55


(Mod):
Timbo Slice: 6:42
Potter: 9:03
Joe B: 9:33
Kyle: 8:00
JB: 8:32
Mitch: 9:25
Erica: 9:44
Bailey: 8:36
Graw: 11:07
Maddy: 9:45
Bonner: 9:01
Clay: 6:40
Fil: 8:28
Tammy: 8:33
Micah: 8:21
Cole: 14:59
Andi: 7:20
Lippe: 8:14
Smallman: 7:54
Corrine: 8:55
Sarah: 12:38
Newman: 8:45
MEL: 8:30
Manny: 11:58
Stacey: 11:21
Stephen: 9:36
Slice: 9:47
Waldo: 8:58
Alexandria: 10:22
K10: 10:00
Alicia: 9:24
Jenn D: 9:30
Van: 7:30
Luke: 9:19
Fruin: 8:54
Kevbot: 8:30
Ted: 11:46
Q: 11:20
Tracy: 9:17
A: 7:45
Zach: 10:18
Renee: 10:10
Barr: 8:29

Saturday, July 28 2012
SATWOD/BEAST MODE

9AM WOD:
10 Rounds:
10 x Air Squat
8 x Situp
6 x Hand Release Pushup
4 x Knee to Elbow
2 x Wall Climb

RX:
Mitch: 16:24
Will: 20:38
Robert: 16:14

(Mod):
Fil: 22:58
Micah: 18:15
Daniel: 19:22
Wanda: 23:07
Q: 23:28
Amy: 20:56
Tammy: 18:50
Jenn D: 20:57
Ashley: 20:59
Mel: 16:24
Greg D: 19:04
Manny: 23:02
Andi: 15:35
Olivia: 20:26

BEAST MODEBeast Mode:

*Teams of 4*
*2 People per workout, only 1 person working at a time*

1000M Run
30 x Handstand Pushup
1000M Row
then:
21-15-9
Deadlift (315/205)
Box Jump (30/24)
then:
9-7-5
Muscle Up
Squat Snatch (135/95)
then:
20 CAL Row
30 x Burpee
40 x Ground to Overhead (45/25)
50 x Toe to Bar
100ft Lunge (45/25)
150ft Sprint
then:
100x Pull Up
100 x KB Swing (24/16kg)
100 x Double Under
100 x Overhead Squat (95/65)

Team 1: 36:14 RX
David
Casey
BO
Preston

Team 2: 39:45 RX
Dave
Evan
Chad
Mark

Team Shirtless & Spandex: 41:27 (Mod Muscle Up)
Devin
A
Lips
Emma

Team True Grit: 53:25
Jimmy
Kyle
Cole
Brad

Team Bethany: 45:38 (Wod 2,5,1)

Friday, July 27 2012
Corgified

5 Rounds For Time:
5 x Hang Power Snatch (95/65)
10 x Ring Dip
225M Run

RX:
Mark: 10:28
Locke: 9:53
Micah: 11:25
Greg S: 10:30
Tom: 9:47
David: 8:26
BO: 8:00
White Lightning: 7:26
KR: 10:33
Sean: 9:19
Dave: 9:25
Emma: 13:14
Preston: 7:52

(MOD):
Jimmy: 12:03
Nick: 11:09
Jeffrey: 13:14
Ashley H: 12:53
Sarah: 12:48
JB: 15:06
Manny: 15:30
Tammy: 12:22
Connie: 12:45
Keira: 14:37
Cole: 12:03
Stephanie: 14:15
Smallman: 9:16
Corrine: 12:46
Kristen: 13:19
Phil: 13:34
Barr: 11:50
Bethany: 10:00
Potter: 12:41
Allison: 16:35
Crump: 16:34
Renee: 15:23
Q: 13:10
Amy: 14:19
Cody: 10:18
Erector: 9:04
Van: 11:30
Slice: 11:37
Waldo: 13:08
Louis: 12:03
Jenn D: 13:07
AShley: 13:24
Steve: 13:02
Albert: 11:15
Kate: 12:57
Danielle: 12:00
Wat: 11:38
Mel: 11:30
Lips: 11:42
Fruin: 12:04
Mykas: 10:30
A: 11:15

Thursday, July 26 2012
No sense

For Time:
12-10-8-6-4
40-30-20-10-5
Deadlift (@65% 1RM)
Wall Ball (20/14)

RX:
Locke: 9:59 225#
Fil: 15:36 165#
Cody: 13:37 205#
Chad: 9:31 245#
Colby: 10:31 245#
KR: 8:57 140#
Andy: 11:08 215#
Stephen: 12:15 155#
David: 11:40 300#
Smallman: 10:41 155#
Preston: 7:36 285#
Louis: 14:54 115#
Lips: 16:24 192#
Luke: 12:18 165#
Jimmy: 11:46 165#
Dave: 9:20 225#
Nicole: 7:12 135#
White Lightning: 9:12 185#(55%)
Timbo Slice: 13:05 195#
Emma: 12:27 150#
Mark: 12:07 185#
Andrew: 11:29 205#
Casey: 11:01 265#
Joe B: 17:09 155#
Devin: 7:22 205#
Becca: 12:48 125#
Kyle: 11:37 205#

(MOD):
Mollie: 10:10
Wanda: 10:10
Keira: 12:19
Alexandria: 12:52
Tammy: 7:53
Reid: 11:23
Stephanie: 10:36
Kristen: 12:15
Kristine: 11:52
A: 10:15
Manny: 13:30
Ethan: 8:23
Mykas: 11:23
Waldo: 12:22
Stacey: 14:51
Moody: 11:12
Adina: 11:12
Ted: 11:22
Crump: 11:00
Allison: 12:18
Bethany: 11:31
Zach: 9:00
Will: 14:16
JB: 9:30
Phil: 13:57
Barr: 8:53

Wednesday, July 25 2012
Perfect 10

10 Minute AMRAP:
10 x Box Jump (24/20)
10 x Kettlebell Swing (24/16kg)
10 x Push Up

RX:
Devin: 7+20
Locke: 7+15
Greg S: 7+5
Connie: 4+10
Andy: 7+10
Chad: 10+4
Tammy: 5+20
Jimmy: 6+20
David: 9+20
Evan: 9
Lips: 7+5
White Lightning: 10+10
Mark: 8+20
Slice: 6+5
A: 7
Jana: 7+3
Emma: 8+2
Cody: 6+10
K10: 6+6
Kevbot: 6+17
Potter: 5+17
Andrew: 6
Kyle: 5+21
Hales: 5+3
Patrick B: 7+13
Luke: 5+7
Tinman: 5+1
Preston: 11+11
Louis: 4+8
Parker: 6+3
Wat: 5+6
Van: 7+1
Casey: 6+7
Bethany: 6+17
KR: 10+12
Will: 5+9
Michael: 7+20

(Mod):
Madison: 5+10
Ashley: 7+2
Jenn D: 6+12
Lindsey: 6+11
Nick: 5+21
Ashley H: 7+12
Bailey: 6
Alicia: 6+7
Mykas: 5+19
Fruin: 6
Erector: 7+3
Olivia: 5+24
Stacey: 5+2
Michael H: 4+13
Alexandria: 5+3
Andi: 6+20
Julie: 5+10
Clay: 5+20
Kristine: 6+10
Blair: 7
Reid: 5+10
Kate: 5+28
Renee: 5+5
Jeri: 6
Crump: 6
Moody: 7+7
Allison: 6+10
Manny: 4+8
Keira: 5
JB: 4+8
Greg D: 5+6
Jeffrey: 4+11

Tuesday, July 24 2012
Bellafonte

3 Rounds For Time:
400M Run
20 x Pull Ups
15 x Overhead Squat (@50% 1RM)

RX:
Cody: 15:46 (95)
Locke: 12:40 (75)
Chad: 12:18 (120)
Colby: 19:04 (135)
Fil: 21:56 (45)
Patrick B: 14:37 (105)
Steve: 23:14 (95)
Preston: 14:10 (155)
Wat: 21:51 (85)
Michael: 14:03 (115)
KR: 10:37 (75)
White Lightning: 12:16 (95)
Van: 15:30 (65)
K10: 18:45 (45)
Nathan: 22:52 (95)
Kevbot: 16:33 (75)
Mark: 14:50 (115)
Conor: 13:44 (85)
Andrew: 15:00 (65)
Devin: 13:06 (65)
Emma: 13:50 (65)
Casey: 16:38 (115)
Bonner: 15:15 (65)
Joe B: 18:24 (75)

(Mod):
Allison: 18:31
Stephen: 16:58
Ted: 24:24
Kyle: 16:27
Waldo: 17:21
Moody: 20:42
Fruin: 17:35
Slice: 18:44
Barr: 15:49
Phil: 22:02
A: 15:26
Corrine: 20:06
Hales: 21:01
Olivia: 17:15
Luke: 18:24
Maddy: 17:57
Jana: 18:57
Amy: 19:11
Smallman: 17:38
Andi: 16:41
Kristen: 19:16
Danielle: 14:30
Tammy: 15:18
Manny: 22:11
Sarah: 18:37
Bethany: 13:11
Jonesy: 16:15
Wanda: 14:02

Monday, July 23 2012
Clean Floor

For Time:
15-12-9-6-3
Power Clean (135/95)
Bar Over Burpee

RX:
Colby: 10:05
Devin: 7:23
Andy: 8:38
Chad: 6:13
Patrick B: 6:51
Ross: 7:07
Philip: 7:10
Casey: 7:28
David: 6:33
Gert: 6:28
Preston: 5:28
Luke: 9:38
Dave: 7:26
Mark: 8:32
KR: 6:05
Emma: 9:07
Lips: 8:29
Kyle: 10:39


(Mod):
Locke: 9:08
Manny: 12:00
Greg: 9:52
Connie: 10:06
Greg S: 9:26
JB: 9:22
Tammy: 7:37
Clay: 9:30
Jeffrey: 12:15
Sarah: 10:32
Bailey: 10:02
Stephanie: 13:08
Caroline: 7:01
Smallman: 7:50
Corrine: 11:30
Van: 9:55
Andi: 8:23
Wat: 11:11
K10:8:34
Jenn: 10:37
Maddy: 11:25
A: 7:42
Nick: 9:01
Ashley H: 11:20
Alexandria: 11:16
Hales: 11:10
Jimmy: 9:26
Becca: 10:29
Phil: 11:06
Renee: 10:32
Q: 10:42
Kevbot: 8:19
Sam: 9:15
Potter: 10:54
Tinman: 11:42
Lindsey: 10:48
Joe B: 11:06

Friday, July 20 2012
Smackt

5 Rounds For Time:
10 x Push Jerk (135/95)
10 x Burpee

RX:
Preston: 5:23
Chad: 6:44
Emma: 9:30
Conor: 7:37
David: 6:32
KR: 9:46
Mark: 9:28


(Mod):
Amy: 10:58
Jeffrey: 13:20
Mitch: 15:30
Jimmy: 11:31
JB: 11:02
Manny: 12:39
Connie: 12:43
Greg S: 11:45
Tammy: 9:46
Stacey: 10:25
Smallman: 9:01
Waldo: 8:55
Andi: 9:41
Kate: 10:09
Clay: 8:11
Wat: 10:44
Tracy: 10:27
A: 9:38
Corrine: 10:47
Sarah: 12:59
Alicia: 11:11
White Lightning: 5:53
Van: 10:26
Crump: 15:35
Allison: 11:55
Slice: 10:12
Bethany: 9:02
Newman: 12:07
Renee: 11:00
Graw: 12:27
Sam: 10:57
Potter: 13:00
Will: 13:22
Nick: 10:05
Ashley H: 10:03

Thursday, July 19 2012
Smooth

For Time:
40-30-20-10
400-300-200-100m


Goblet Squat (24/16kg)
Hand Release Push Up
Run

RX:
Locke: 15:23
Bo: 13:13
Micah: 16:32
Cody: 17:00
Andy: 17:50
Chad: 13:44
Colby: 17:54
Devin: 17:06
Ross: 15:30
David: 14:39
Preston: 12:38
Dave: 13:49
Philip: 19:58
Luke: 17:17
Van: 17:30
Bethany: 18:26
Mark: 16:20
Tony: 21:21
Emma: 13:12
Adrienne: 19:36
Kyle: 20:45
Jonesy: 21:04
Lips: 15:58
Slice: 18:29
Miller: 23:08
Stephen: 20:53
Waldo: 22:24
Tinman: 22:01



(Mod):
Fil: 17:21
Manny: 22:18
Tammy: 16:46
Amy: 17:17
Danielle: 18:34
Sarah: 18:18
Wanda: 19:18
Kristine: 17:22
Smallman: 14:10
Mykas: 17:29
Nick: 17:48
Ashley H:19:24
Crump: 27:06
Allison: 25:11
Fruin: 20:32
Zach: 20:56
Q: 24:38
Moody: 19:24
Renee: 23:01
Michelle: 20:45
Kenny: 20:45
Sam: 18:36
Jimmy: 17:28
Hales: 20:28
Joe B: 25:21
Tracy: 19:33
Kate: 19:37
Maddy: 18:54
Graw: 21:48
Will: 20:00

Wednesday, July 18 2012
BoomRun

5 Rounds for time:
400M Run
5 x Deadlift (75% 1RM)

Locke: 13:46 (260)
Fil: 18:21 (225)
Bo: 12:00 (315)
Becca: 14:13 (140)
Micah: 12:40 (205)
Ross: 15:31 (205)
Tammy: 14:39 (103)
Wanda: 15:26 (45)
Chad: 11:37 (282)
Manny: 19:03 (75)
Colby: 14:08 (275)
Devin: 10:44 (237)
Keira: 14:45 (45)
Tony: 12:36 (205)
Joe L: 11:27 (225)
Evan: 13:22 (315)
David: 13:49 (357)
Newman: 12:32 (145)
Smallman: 11:30 (165)
Sarah: 15:28 (105)
Danielle: 14:30 (115)
Kristine: 14:53 (105)
A: 12:46 (125)
Preston: 11:59 (325)
Jenn D: 15:23 (65)
Ashleigh: 12:15 (70)
Amy: 13:04 (105)
Corrine: 14:53 (45)
Maddy: 16:50 (65)
Julie: 16:43 (75)
Andi: 14:40 (125)
Philip: 17:47 (345)
Ashley: 16:13 (65)
Slice: 15:38 (195)
Van: 11:24 (185)
Bethany: 13:00 (105)
Jimmy: 13:26 (205/row)
Luke: 17:25 (185)
Bailey: 14:44 (115)
White Lightning: 11:50 (mod)
Cody: 15:19 (205)
Zach: 14:19 (155)
Nick: 15:43 (135)
Ashley H: 20:04 (45)
Stacey: 20:05 (125)
Steve: 19:45 (275)
Bonner: 19:56 (185)
Rachel: 17:48 (130)
Adina:  (Mod)
Kyle: 13:08 (225)
Allison: 18:41 (65)
Hales: 13:46 (145)
Andrew: 14:20 (225)
Waldo: 14:01 (165)
Emma: 15:18 (176)

Wednesday, July 18 2012
Eroc

10 Minute AMRAP:
Toe to Bar
Box Jump (30/24)
1-2-3-4-5-6-7-8...etc

RX:
Greg 8+5
Locke: 10+6
Andy: 10+4
Emma: 11+8
Chad: 11+12
Joe L: 10+7
Smallman: 11+1
Mark: 11+3
Preston: 13+1
Steve: 8+14
Van: 10+4
Katelyn: 11+1
Casey: 10
A: 10
Bethany: 11+10
Slice: 10+5
Bonner: 10+1
Hales: 9+5
Potter: 9+3
Joe B: 10+5
Lips: 10+11
Devin: 11+4
Stephen: 10+3
Graw: 9+5
Tinman: 9+16
Andrew: 10+11
Kyle: 9+19
Cody: 9+14

(Mod):
Tammy: 10+14
Connie: 9
Greg S: 11
Manny: 8+9
JB: 9
Clay: 11+11
Jeffrey: 10
Randy: 9+7
Kristine: 10+1
Steph: 9+8
Michael: 7
Jimmy: 11+15
Maddy: 10+11
Jana: 10
Jeri: 9+3
Newman: 9+7
Mitch: 9+1
Luke: 9+12
Wat: 8+6
Allison: 10+6
Renee: 9+13
Crump: 8+14
Moody: 9+10
Ted: 10+10
Jonesy: 9+4

Monday, July 16 2012
Elizabeth

21-15-9
Clean (135/95)
Ring Dip

Last Done: 8 MAR 12

RX:
Peyton: 10:58
Chad: 8:46
Casey: 13:56
David: 7:58
Preston: 7:07
Joe L: 9:22
Emma: 13:40
Evan: 11:44
Mark: 11:48
Dave: 11:01
Timbo Slice: 18:38
Devin: 13:51


(Mod):
Manny: 12:58
Tammy: 9:20
Connie: 12:52
Greg S: 12:35
JB: 11:20
Greg: 12:20
Clay: 12:08
Jeffrey: 13:50
Micah: 10:33
Locke: 10:16
Colby: 11:33
Andy: 10:45
Smallman: 10:11
Stan: 14:13
Becky: 14:57
Philip: 13:53
Betsy: 8:50
Abby: 8:39
Ashleigh: 8:11
A: 10:39
Jeri: 11:35
Jana: 11:17
Andi: 9:23
Alicia: 9:26
Luke: 13:23
fruin: 12:24
Mykas: 12:15
Julie: 12:10
Stacey: 13:30
Corrine: 12:19
Katelyn: 15:09
Van: 11:34
Jimmy: 10:49
Alexandria: 15:31
Rachel: 13:18
Bethany: 12:25
Newman: 14:11
Bonner: 13:05
Moody: 11:36
Crump: 13:15
Allison: 14:34
Becca: 12:33
Tinman: 14:14
Joe B: 18:27
Mitch: 17:17
Erica: 16:16
Sam: 13:50
Potter: 15:39
Hales: 15:42
Maddy: 14:57
Tony: 15:08
Stephen: 14:05
Kyle: 17:55

Saturday, July 14 2012
SATWOD/BEAST MODE

9AM CLASS:
5 Rounds:

15 x Wallbee (20/14)
15 x Alternating Lunge (24/16kg)

RX:
Stephen: 14:19

(Mod):
Wanda: 15:38 (4rds)
Kate: 15:54
Ahsley: 17:15
Jenn D: 15:49
Sarah: 18:10
Greg: 15:25
Will: 14:56
Kristine: 16:28

BEAST MODE:
*Teams of 4*

WOD 1: Find 2RM Front Squat
*Score is total pounds*

Kacie/Peyton/Becca/David: 775#
Dave/Lips/Devin/KR: 770#
Amy/Bethany/Mark/Chad: 675#
Emma/Preston: 410#

WOD 2:
Teams of 4 must Complete:
1 Mile Run
500 x Burpees
2K Row
1000 x Double Under

**Each team member must complete a 1 mile run and a 2k row, only one person working at a time, no one can help do another movement until all have completed the run and row.**

Kacie/Peyton/Becca/David: 41:40
Dave/Lips/Devin/KR: 39:50
Amy/Bethany/Mark/Chad: 42:22
Emma/Preston: 53:15 (Mod)

Friday, July 13 2012
IBEN

12 Minute AMRAP:
6 x Overhead Squat (@50%1RM)
9 x Handstand Push Up

RX:
Chad: 6 (120)
David: 5+4 (135)
Preston: 9 (135)
KR: 7+6 (75)
Kacie: 5+6 (80)
Emma: 6 (55)
Mark: 5+8 (115)
Bethany: 4+1 (45)

(Mod):
Potter: 6+7
Tracy: 4+6
Luke: 5
Renee: 6
A: 5+3
Ted: 8+14
Van: 5+6
Hales: 4+7
Barr: 9
Phil: 6+2
Andi: 9
Ashley: 5
Jenn d: 5+16
Manny; 8+6
Jeffrey: 5
Smallman: 5+11
Colby: 5
Corrine: 7
Julie: 7
Kristine: 7+11
Jimmy: 7+11
Amy: 7+6
Casey: 4+7
Greg: 7
Greg S: 5
Connie: 7+6
Keira: 7+5
Erika: 4+7
Clay: 7
Ashleigh: 10+8
Devin: 2+13
Micah: 7+8
Tammy: 7
JB: 6
Kate: 9+4

Thursday, July 12 2012
Notl Ed Nep

3 Rounds:
12 x KB Snatch (24/16kg)
21 x Chest to Bar Pull Ups
(Sub 7 Muscle Ups if you can)

RX:
Peyton: 8:26
Andy: 9:22
Locke: 8:44
Chad: 10:35 (Muscle Ups)
KR: 10:32
Preston: 4:15 (Muscle Ups)
Van: 12:48
Mark: 7:39
Dave: 7:12
Conor: 6:52
Devin: 7:11

(Mod):
Wanda: 8:20
Micah: 9:41
Becca: 9:33
Manny: 9:46
Greg: 9:00
Tammy: 7:07
Keira: 9:22
Kristine: 6:46
Stephanie: 6:05
Smallman: 9:24
Nathan: 7:54
Angie: 11:15
BO: 9:14
Philip: 8:23
Tony: 12:15
Jeri: 10:28
Jana: 10:10
Bethany: 11:51
Luke: 11:33
Jenn D: 9:42
Crump: 8:22
Allison: 10:15
Erector: 10:23
Jimmy: 8:46
Lips: 8:10
Ashleigh: 5:13
Tinman: 10:38
Ashley: 7:01
Moody: 8:14
A: 8:50
Mitch: 11:20
Rachel: 11:20
Graw: 9:20
Jonesy: 13:00
Bailey: 9:23
Casey: 9:38
Waldo: 9:06
Slice: 9:20
Joe B: 10:49
Kave: 7:12
Louis: 10:05
Krine: 11:45

Wednesday, July 11 2012
KR1

5 Rounds:
5 x Front Squat (80% 1RM)
100M Sprint

Casey: 8:02 (205)
Andy: 5:30 (155)
Connie: 5:09 (45)
Greg S: 5:41 (95)
Clay: 6:31 (95)
Patrick B: 8:04 (185)
Chad: 5:52 (188)
KR: 6:31 (112)
Bo: 5:20 (225)
Tammy: 5:13 (70)
Manny: 6:45 (95)
Danielle: 4:38 (33)
Colby: 5:17 (163)
Mel: 4:43 (95)
Steve: 6:09 (155)
Newman: 6:20 (105)
Tracy: 4:55 (60)
Smallman: 4:23 (115)
Kristine: 5:39 (65)
Tinman: 5:46 (135)
Preston: 5:54 (228)
Luke: 5:59 (155)
Kristen: 6:38 (55#)
Ashley: 5:48 (65#)
Jenn D: 5:23 (60#)
Ashleigh: 4:15 (70#)
Alicia: 5:58 (45#)
Maddy: 5:42 (53#)
Andi: 4:45 (75#)
A: 5:07 (75#)
Ashley H: 5:58 (45#)
Nick: 6:03 (95#)
White Lightning: 6:08 (188)
Stacey: 6:40 (85)
Phil: 5:51 (115)
Barr: 4:33 (35)
Ted: 7:30 (Mod)
Cody: 4:30 (135)
Zach: 4:30 (95)
Bethany: 5:05 (75)
Renee: 5:58 (55/row)
Mark: 8:28 (172)
Conor: 6:59 (180)
Crump: 6:13 (33)
Devin: 5:14 (155)
Lips: 6:42 (135)
Kyle: 5:20 (155)
Jeffrey: 5:52 (115)
Tim: 5:09 (155)
Kevbot: 6:09 (155)
Joe B: 8:04 (125)
Potter: 6:30 (120)
Mitch: 5:36 (135)
Andrew: 5:16 (135)
Graw: 8:22 (145)

Tuesday, July 10 2012
Locke's BDAY

"300 Workout"
For Time:
25 x Pull Ups
50 x Deadlift (135/95)
50 x Box Jump (24/20)
50 x Push Ups
50 x Floor Wiper
50 x KB Clean and Press (16/12kg)
25 x Pull Up

RX:
Nathan: 21:24
Andrew: 22:28
Patrick B: 21:58
Harkey: 23:57
Patrick: 16:05
Casey: 24:36
White Lightning: 15:40
Tim B: 17:45
Mark: 22:26
Lips: 26:30
Preston: 14:15
David: 19:14
Ross: 20:19
Chad: 18:29
KR: 18:23
Andy: 23:41
Locke: 20:37
Bo: 21:36


(Mod):
Tony: 30:21
Jonesy: 23:08
Louis: 28:36
Graw: 33:01
Lindsey: 28:38
Will: 27:45
Adina: 23:44
Devin: 22:48
Becky: 30:12
Hales: 31:17
Slice: 22:19
Zach: 25:15
Moody: 28:13
Cody: 21:00
Erector: 21:15
Bethany: 22:30
A: 19:34
Jana: 25:53
Jeri: 26:26
Philip: 17:21
Jimmy: 24:05
Andi: 21:04
Jenn D: 23:35
Ashley: 21:16
MH: 21:34
Alicia: 23:58
Amy: 26:28
MEL: 29:28
Julie: 30:08
Corrine: 30:27
Sarah: 30:50
Kristine: 26:36
Stephanie: 27:30
Kristen: 29:06
Smallman: 26:02
Colby: 28:23
Becca: 25:54
Keira: 29:03
Maddy; 23:25
Alex: 28:45
Tammy: 19:45
Manny: 30:58
Wanda: 21:00
Stephen: 23:20
Micah: 22:35

Monday, July 9 2012
Dog Teeth

15 Minute AMRAP:
5 x Ring Dip
10 x Burpee
15 x Air Squat

RX:
Bo: 11+25
Locke: 11+14
Fil: 7+8
Chad: 12+8
Devin: 11
Kevbot: 8+7
Casey: 7+7
Clay: 7+17
David: 10+6
Preston: 13+4
Conor: 9+13
Smallman: 9+10
Andrew: 7+6
White Lightning: 12+17
Mark: 10
Tinman: 7
Patrick: 9+5
KR: 11+3



(MOD):
Micah: 9+14
Greg: 8+6
Tammy: 8+15
Connie: 7+11
Jeffrey: 8
Manny: 6
Newman: 7+14
Adam: 6+1
Andi: 9+19
kate: 7+6
corrine: 5+22
Julie: 6+8
A: 9
Maddy: 7
Jeri: 8+5
Philip: 8+9
Thor: 6+6
Nick: 7+10
Ashley H: 5+15
Stacey: 6+5
Kristen: 7+22
Crump: 5+8
Graw: 8+8
Rachel: 7
Becca: 8+28
Bethany: 9+5
Renee: 6+15
Jimmy: 9+16
Slice: 8+18
Tony: 8+10
Zach: 5+15
Moody: 6+8
Kevin: 7
Ted: 2+15
Phil: 5+12
Barr: 8+1
Erector: 10+4
Will: 7+12
Lindsey: 6+21
Cody: 9
Stephen: 9+5
Hales: 7+26
Potter: 7+13
Kyle: 6+24

Saturday, July 7 2012
SATWOD/BEAST MODE

9AM:
5 rounds:
10 x Overhead Squat (24/16kg KB)
10 x Ring Dip
10 x Sumo Deadlift High Pull (24/16kg KB)

Wanda: 10:38
Ross: 7:48
Ashley H: 7:22
Nick: 7:20
Stephen: 7:05
Corrine: 10:31
Micah: 7:00
Manny: 9:30
Adam: 11:52
Tammy: 7:32
Kristine: 9:22
Louis: 9:04
Moody: 9:24
Will: 8:26

10AM BEAST MODE:
2012 CROSSFIT GAMES Event:
3 Rounds:
8 x Split Snatch alternating (115/75)
7 x Bar Muscle Up
400M Run

RX:
Preston: 11:56
White Lightning: 13:18
Chad: 16:41
David: 15:17
Mark: 21:06

(Mod):
Casey: 19:35
Dave: 20:12
Joe L: 19:19
Bethany: 20:55
Devin: 18:54
Becca: 21:12
Tuck: 19:29
A: 21:09
Sam: 21:31

rest 5 minutes then:

1 x Clean every 30 seconds
M: 115# to as far as you can go in 10 pound increments
F: 65# as far as you can go in 10# increments

Preston: 285#
Tyler: 225#
David: 245#
Chad: 225#+5
Mark: 195#+2
Dave: 195#+2
Casey: 245+3
Joe L: 245
Human Sam: 135+15
Devin: 175+15
Tuck: 175+3
Bethany: 85+6
A: 85#
Becca: 95#+5

Friday, July 6 2012
Cindy with C&J

12 Minute AMRAP:
1 round of Cindy (5 x Pull Up/10 x Push Up/15 x Air Squat)
1 x C&J (155/105)
1 round of Cindy
2 x C&J
etc... as far as you can go in 12 min.

RX:
Ross: 4+30
Locke: 5+35
Emma: 5+33
Andy: 5+7
Will M: 6+5
David: 7+12
Joe L: 6+36
Chad: 6+36
Conor: 6+26
KR: 6+2 (25:20@ 10rds)
Preston: 7+35 (18:40 @ 10rds)
Cody: 5+32

(MOD):
Tammy: 5+28
Greg S: 6
Micah: 5+31
Clay: 5+5
Manny: 2+32
Connie: 5+25
Kate: 5+30
Keira: 5
Fil: 5+30
Kevbot: 5+21
Andi:
Julie: 5
Crum: 5
Adina: 6+19
Corrine: 3+30
Kristen: 5
Karen: 5+15
Adam: 3+29
Alex: 5+15
smallman: 6+1
Kristine: 5+33
Slice: 5+21
Newman: 5+5
Van: 6+3
Graw: 5+31
Stacey: 4+15
Bonner: 4+31
Alicia: 5+3
Stephanie: 6
Dustin D: 5+8
Ryan: 5+3
Jimmy: 3+15
Erica: 5
Mitch: 5+21
Q:
Potter: 4


Thursday, July 5 2012
Before 5

4 Rounds For Time:
20 x Wall Ball (20/14#)

20 x Box Jump (24/20")
20 x Burpee

Thursday, July 5 2012
Before 5

4 Rounds For Time:
20 x Wall Ball (20/14#)

20 x Box Jump (24/20")
20 x Burpee

RX:
Mel: 22:17
Colby: 22:20
Andy: 16:38
Locke: 15:51
Chad: 13:40
Greg S: 22:00
Casey: 19:05
David: 15:32
Zachary: 17:12
Philip: 15:38
Evan: 13:29
Katelyn: 17:13
Preston: 11:32
Becca: 18:44
Emma: 15:21
Conor: 15:44
Van: 17:36
KR: 12:13
Dave: 13:56
Sam: 26:58
Bo: 15:24
Devin: 14:15


(MOD):
Ethan: 20:02
Sarah: 23:13
Manny: 28:40
Fil: 21:22
Tammy: 21:25
Connie: 22:24
Danielle: 18:28
Dreamweaver: 21:15
Keira: 25:42
Joe L: 18:04
Andi: 16:04
Karen: 15:08
Smallman: 18:27
Newman: 21:02
Stacey: 19:31
Adam: 22:52
Fruin: 17:11
Slice: 20:30
Bethany: 18:07
Ted: 21:45
Phil: 25:57
Q: 24:36
Moody: 21:13
Luke: 19:51
Maddy: 19:30
Renee: 22:32
Hales: 22:11
Louis: 22:47
Stephen: 16:25
Rachel: 23:11
Jana: 19:26
Kyle: 19:39
Jonesy: 16:55



Tuesday, July 3 2012
Five Three Zero

20 Minute AMRAP:
1 x Dead Lift (See Chart)
3 x Knees 2 Elbow
6 x KB Swing (32/24kg)

RX:
Becca: 16+6
Chad: 22+4
Bo: 20+1
Peyton: 19+2
Locke: 18+8
Micah: 16+4
Kevbot: 16+4
Ross: 21+4
Steve: 12+7
Evan: 18+5
David: 20+4
Philip:10+1
Katelyn: 20
melanie: 14+6
White Lightning: 17+8
Preston: 25+7
KR: 23+5
Emma: 16+4
Devin: 24
Mark: 17+1
Casey: 15+4
Conor: 19+1

(MOD):
Louis: 15
Adina: 23+8
Bailey: 21
Casey M: 19
Stephen: 16
Luke: 19+4
Joe B: 15+4
Moody: 19
Hales: 17+7
TinMan: 20
Asheigh: 28
Ted: 13
Kyle: 18+14
Alicia: 20
Ashley H: 20
Nick: 18
Stephane: 16
Diez: 16+1
Dustin: 18+9
Tony: 17+1
Bethany: 22+1
Corrine: 19
Kevin: 17+4
Rachel: 15+4
Slice: 19+4
Graw: 17+9
Julie: 20+2
K10: 19
Kristine: 15+4
ANdi: 18+2
A: 19+4
Smallman: 21+8
Newman: 17+1
Manny: 15+1
Tracy: 23
Keira: 22
Potter: 18+6
Maddy: 23+4
Kevbot: 16+4
Clay: 17
Ethan: 19+4
Jonesy: 13+1

Monday, July 2 2012
DOC

"Doc"
400M Run
50 x Front Squat (95/65)
50 x Hand Release Push Up
400M Run

Last Done: 20 DEC 11

RX:
Micah: 9:50
Locke: 10:13
Andy: 11:00
Greg S: 10:57
KR: 8:38
Chad: 8:44
Joe L: 8:45
K10: 11:14
Conor: 10:34
Katelyn: 9:27
Andi: 12:31
Philip: 9:52
Casey: 10:45
Preston: 7:33
Luke: 10:39
David: 9:06
Emma: 8:44
White Lightning: 7:54
Mike: 11:16
Mark: 9:47
Kirk: 12:25
Courtney: 11:54
Devin: 11:03
Dave: 7:26
Lips: 10:45

(MOD):
Hales: 12:15
Potter: 13:47
Tony: 12:07
Stephen: 11:10
Joe B: 16:25
Erica: 12:58
Mitch: 12:47
Bonner: 11:39
Miller: 13:47
Q: 13:45
Moody: 11:59
Renee: 13:14
Becca: 11:56
Erector: 10:34
Jenn D: 11:34
A: 9:08
Ashley H: 12:25
Nick: 11:47
Ashley: 12:24
Fruin: 10:27
Mel: 10:37
Sam: 12:59
Bethany: 11:30
waldo: 12:44
Ethan: 13:39
Kristen: 13:57
Maddy: 11:40
Newman: 13:37
Julie: 16:07
K10: 11:14
Sarah: 13:13
Smallman: 10:57
Manny: 15:37
Danielle: 11:09
Connie: 12:52
Fil: 12:15

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