WODS: August 2012

CALENDAR VIEW
Wednesday, August 29 2012
MOVING DAY

CrossFit Nashville will be CLOSED today.

We are moving to our new facility at 3628 Trousdale Suite C-F

Classes will resume normal schedule on Thursday AUG 30th.

Tuesday, August 28 2012
Preston's Bday WOD

Prestron's Birthday WOD
28 Minute AMRAP:
30 x Clean and Jerk
30 x Snatch
30 x Muscle Up

Pick your load for C&J and Snatch, C&J should be heavier than snatch
**Use 225/155 for C&J and 185/125 for snatch if you can**

Locke: 82 135/115 [MU]
Mollie: 160 55/45
A: 1+46 55/55
Bo:
Albert: 150 115/95
Cody: 1+15 135/115
Colby: 140 185/135
Micah: 1+11 135/95
Ross: 1+15 135
David: 1+7 95/75
Rachel: 95 55/45
Wanda: 100
Chad: 74 185/155 [MU]
Emma: 123 105/75
Devin: 1+1 145/95
Patrick B: 56 200/135
JB: 1+5 135/110
tammy:
Andy: 1+11 155/115
Mykas: 1+15 95/75
Danielle: 1+26 65/55
Kristine: 1+30 65/45
KR: 39 120/85
Jimmy: 1+14 115/75
White Lightning: 75 185/135 [MU]
Amy: 1+12 70/65
K10: 1+15 85/65
Van: 1+19 95/75
Manny: 1+5 95/75
Andi: 1+12 65/45
Preston: 75 225/185 [MU]
Mark: 60 165/135
Renee: 1+6 65/45
Bethany: 1+42 65/55
Moody:
Timbo Slice: 1+5 125/95
Sarah: 1+19 75/60
Dave: 63 165/115 [MU]
Alicia: 1+15 45/30
Stephen: 1+12 125/95
Colton: 1+7 115/95
Graw: 1+13 125/95
Amanda: 1+30 70/65
Kevbot: 1+3 135/115
Joe L: 78 185/135 [MU]
Slice: 1+6 155/115
Casey: 77 205/135
Matt: 1rd 185/135
Joe B: 61 115/85
Tony: 91 95/75
andrew: 95 125/95

Monday, August 27 2012
Angie

"Angie"
100x
Pull Up
Push Up
Sit Up
Air Squat

RX:
Andy: 23:41
Locke: 20:50
Chad: 18:53
Casey: 27:56
Smallman: 26:37
Joe L: 22:45
K10: 28:43
Katelyn: 24:13
Matt: 24:51
Emma: 21:54
Lips: 26:45
KR: 15:10
Mark: 17:56
Devin: 22:27
Dave: 19:35
Preston: 14:51
Bethany: 25:03
Tony: 32:37
Andrew: 24:47
Joe B: 39:23
Patrick: 25:51
White Lightning: 14:44
Devin: 22:27

(Mod):
Barr: 24:27
Phil: 33:56
Amanda: 23:43
Potter: 26:18
JB: 26:18
Julie: 31:05
Tinman: 32:46
Chad: 34:15
A: 27:16
Stephen: 25:24
Slice: 22:32
Q: 31:50
Moody: 25:22
Zach: 26:06
Becca: 24:53
Renee: 30:20
Aubrey: 29:08
Manny: 28:43
Sam: 29:33
graw: 28:10
Jimmy: 26:41
Andi: 22:50
Maddy: 26:33
Amanda: 23:55
Katie: 24:59
Corrine: 264 reps
Seth: 365 reps
Kate: 28:34
Stacey: 380
Keira: 339
Tammy: 23:57
greg: 25:24
Micah: 20:32
Colby: 27:18
Rachel: 26:15
Connie: 28:07

Tuesday, August 21 2012
Paint Chips

Establish Deadlift 1RM
Then
3 MIN AMRAP
1 MIN Rest
2 MIN AMRAP
1 MIN Rest
1 MIN AMRAP
9 x KB C&J (24/16kg)
9 x Burpee
9 x Box Jump (24/20)

Monday, August 20 2012
Hawaiian Punch

20 AUG WOD:
5 Rounds:
15 x Wall Ball (20/14)
15 x Pull Up
**Chest to Bar if you Can**

RX:
Greg: 12:43
Locke: 12:33 [C2B]
Chad: 12:29 [C2B]
Andy: 11:03
Van: 9:59
Kevbot: 10:13
Mel: 11:16
K10: 10:06
Smallman: 12:27
Colton: 12:12
Joe L: 9:16 [C2B]
Emma: 15:35 [C2B]
Matt: 10:07
Aubrey: 15:06
Luke: 12:20
Joe B: 13:08
Chris: 7:58
Tinman: 16:36
Lips: 11:58
Pistol: 12:20
Preston: 8:06 [C2B]

(Mod):
Erector: 12:03
Moody: 11:04
Jimmy: 10:40
Maddy: 11:27
Kaiti: 13:14
Hales: 13:02
Zach: 11:15
Phil: 11:07
Sarah: 13:15
Stephen: 11:42
Manny 13:15
Graw: 10:31
Ashley: 10:22
Jenn D: 10:47
Slice: 9:30
Waldo: 10:37
Lippe: 12:37
Seth: 12:28
Andi: 11:48
Fil: 11:43
Hinson: 10:15
Tammy: 9:43
Ethan: 12:48
Colby: 12:17
Connie: 11:39
Micah: 10:23
JB: 12:07

Friday, August 17 2012
Late Edition

10 Minute AMRAP:
1-2-3-4-5-6-7-8...etc

Kettlebell Swing (32/24kg)
Handstand Push Up

RX:
KR??
Emma: 9
Chad: 10+16
Lips: 9+10
VAN: 6+13
Chris: 8+6
Colton: 8+12
Paul: 8+2
Timbo Slice: 9+4
Preston: 12+13

(Mod):
FIl: 7+2
Andy: 7+12
Connie: 8
Greg S: 9
Micah: 9+4
JB: 8+5
Kristen: 11+3
Sarah: 7+11
Andi: 10+13
Lippe: 10+11
Seth: 11+17
Mykas: 8+2
Kate: 7+9
Corrine: 10+1
K10: 6+10
Louis: 8+6
Newman: 7+4
Amy: 8+8
Luke: 9+15
Mel: 8+6
Maddy: 9+16
Manny: 10+3
Nick: 7+8
Ashley H: 10+11
Potter: 10
Waldo: 10+4
Neil: 11+12
Bonner: 8+11
Q: 8+4
Jenn D: 10+6
Kaiti: 10+12
Tinman: 9
Graw: 9+10
Barr: 12+14
Phil: 9+13

Thursday, August 16 2012
Tight Traps

16 AUG WOD:
3 Rounds:
6 x Thruster (135/95) [165/105, if Push Press >205/135]
6 x Muscle Up (2 x C2B, 2 x Ring Dip x 1 Muscle Up)

RX:
Locke: 12:25 [MU]
Chad: 8:13 [165#MU]
Evan: 5:53 [165#MU]
KR: 10:10 [MU]
Preston: 3:41 [165#MU]
Bo: 5:52 [165]
Kevbot: 11:45 [155]
Mark: 15:59
Emma: 12:36
Devin: 8:55

(MOD):
Bonner: 6:43
Graw: 7:09
JB: 9:57
Phil: 11:00
Moody: 9:28
Joe B: 13:12
Seth: 8:00
Louis: 8:31
Crump: 8:50
Hales: 10:43
Tony: 9:26
Kaiti: 10:07
Manny: 9:50
Jenn D: 10:40
Allison: 9:16
K10: 8:58
MEL: 7:00
Clay: 13:24
Kristen: 10:12
Kristine: 9:55
Stacey: 12:12
Amy: 11:33
Ross: 9:21
Colby: 10:46
Micah: 9:07
Jeffrey: 9:0
Wanda: 9:11
Albert: 5:53
Katelyn: 8:50
Mollie: 9:25
Cody: 7:35
Fil: 9:35



Wednesday, August 15 2012
CrossFit Nashville 2 Anniversary

Allied Drive Anniversary

15 Minute AMRAP:
60 x Air Squat
60 x Box Jump (24/20)
60 x Push Up
60 x Deadlift (75/55)
60 x Situp
60 x Burpee
5 x Wall Climb

RX:
Joe L: 324
Andy: 345
Greg S: 308
Evan: 362
Chad: 361
Casey: 304
Andi: 301
Slice: 311
Van: 337
Chris: 349
Matt: 290
Aubrey: 313
Joe B: 211
Waldo: 280
Newman: 285
Mel: 295
Mark: 363
KR: 1+66
Dave: 360
Preston: 1+59
Becca: 325
Albert: 317
Jana: 315
Lips: 336
Nick: 290
Potter: 300
Andrew: 350
Devin: 362
Graw: 260
Emma: 362
Amanda: 331
Mark: 363

(Mod):
David: 270
Mykas: 285
Connie: 240
JB: 248
Keira: 210
Fruin: 322
Seth: 290
Maddy: 275
Kristen: 296
Ashley: 292
Jenn D: 274
Crump: 256
Louis: 238
Manny: 247
Smallman: 321
Allison: 260
Bailey: 317
Renee: 295
Jeri: 300
Ashley H: 290
Graw: 260
Julie: 241




Tuesday, August 14 2012
Window View

For Time:
21-18-15-12-9-6-3

Hang Power Snatch (115/75)
Wall Ball (20/14)
Knee To Elbow

RX:
Colby: 24:50
Katelyn: 21:52
Chad: 25:42
Patrick B: 27:49
Ross: 27:45
KR: 24:47
Lips: 30:23
Evan: 21:40
Dave: 30:01
Mark: 32:55
Casey: 31:08
Preston: 18:03

(Mod):
Micah: 22:29
Bo: 24:06
Fil: 27:49
Locke: 21:28
Mollie: 22:31
Wanda: 21:38
Jeff: 24:40
Albert: 20:42
Clay: 25:07
Emma: 27:16
Sarah: 31:57
Kristen: 25:32
Danielle: 21:41
Andi: 22:55
Smallman: 22:46
Waldo: 30:20
Emily: 19:33
Joe L: 19:21
Manny: 29:00
Van: 27:34
Conor: 27:05
Ashley: 27:00
Jenn D: 26:11
Amy: 29:12
K10:28:35
Kevbot: 27:33
Maddy: 25:12
Erector: 28:00
Stephen: 29:38
Luke: 26:49
Zach: 29:10
Newman: 28:07
Renee: 28:22
Adina: 29:45
Bonner: 30:28
Moody: 28:45
Alexandria: 27:47
Mitch: 26:07
Erica: 27:00
Devin: 35:02
Kaiti: 25:03
cody: 27:00
JB: 27:00
Chris: 21:32
Timbo Slice: 34:09
Hales: 35:03
Tony: 32:25
Julie: 25:09
Alicia: 24:36
Phil: 27:24
Barr: 21:05

Monday, August 13 2012
Nancy

"Nancy"
5 Rounds For Time:
400M Run
15 x Overhead Squat (95/65)

Last Done: 10 APR 12

RX:
Colby: 14:27
Locke: 16:49
Andy: 16:26
Evan: 12:55
Chad: 12:32
Matt: 21:45
Preston: 12:22
Lips: 15:29
Joe L: 15:25
Casey: 18:17
Dave: 20:18
KR: 12:03
Mel: 17:48
Emma: 14:57

Saturday, August 11 2012
Sub 5

3 Rounds For Time:

20 x Ground to Overhead (45/35# plate)
20 x Overhead Situp (45/35# plate)
**Every Minute On the Minute 50m sprint**
Start the timer with a 50M Sprint

RX:
Greg S: 11:48
Loce: 9:35
Micah: 9:52
Patrick: 9:26
Chad: 8:49
Amy: 12:45
Ross: 9:51
Emma: 11:00
Joe L: 8:49
Lips: 11:44
KR: 9:32
Stephen: 9:57
Evan: 9:53
A: 12:59
White Lightning: 6:55
Preston: 7:49
Dave: 9:34

(Mod):
Kate: 12:58
Connie: 12:02
Mykas: 10:40
Clay: 12:00
Ashley H: 12:12
Nick: 10:52
JB: 9:52
Fil 12:57
Tammy: 8:55
Andi: 8:51
Jenn D: 11:48
AShley: 11:44
Newman: 12:43
Kristen: 11:56
Ethan: 10:52
Tracy: 10:44
Lippe; 8:58
smallman: 7:57
Jimmy: 10:55
Tony: 11:00
Manny: 12:01
Sarah: 12:20
Alicia: 11:47
Ted: 12:34
Fruin: 11:00
slice: 11:50
cody: 11:48
Adina: 10:58
Waldo: 11:58
Julie: 11:51
Luke: 9:00

Thursday, August 9 2012
Involuntary Screaming

10 minute AMRAP:
1-2-3-4-5-6-7-8-9-10....etc
Front Squat (@70% 1 RM)
Burpee Box Jump (30/24)

RX:
Bo: 8 (205)
Fil: 7+10 (85)
albert: 8+15 (65)
Locke: 8+2 (135)
Jeff: 6+10 (75)
Micah: 8+5 (115)
Colby: 7+2 (155)
Tammy: 7+11 (63)
Chad: 8+5 (165)
Andi: 7+4 (145)
Sarah: 6+12 (95)
Smallman: 8+5 (115)
Evan: 7+13 (185)
Stephen: 8+1 (115)
K10: 8 (95)
Mel: 7+4 (95)
Fruin: 7+10 (95)
Mykas: 7+6 (95)
KR: 8+5 (100)
Dave: 6+4 (165)
White Lightning: 7+5 (165)
Mark: 7+5 (150)
Sam: 7+1 (95)
Moody: 7+5 (83)
Kevbot: 7+2 (155)
Bonner: 8 (115)
Jonesy: 7+4 (115)
Joe B: 6+7 (115)
Mitch: 6+6 (145)
Kyle: 6+11 (160)
Graw: 7 (115)
Patrick B: 7 (190)
Tony: 7+8 (115)
Kate: 7+3 (55)
Preston: 8+1 (210)


(Mod):
Mollie: 7+2
Wanda: 6+2
Manny: 6+11
JB: 7
Amy: 7+4
Newman: 7+1
Jimmy: 7+5
Crump: 7+11
Renee: 7+1
Luke: 7+14
Erika: 7+7
Maddy: 7+6

Wednesday, August 8 2012
Seriously

5 Rounds For Tim:
400M Run
30 x Kettlebell Swing (24/16kg)
10 x Ring Dip [Do 10/6 x Muscle Up if you can]

Tuesday, August 7 2012
Diane

"DIANE"
21-15-9

Deadlift (225/155)
Handstand Push Up

Last Done: 24 APR 12

Monday, August 6 2012
Towel Tumble

12 Minute AMRAP:
10 x Pull Up
10 x Overhead Squat (95/65)

RX:
Andy: 6+16
Locke: 7+7
Colby: 6
Greg S: 6
Chad: 9
Joe L: 7+6
Mel: 5+16
K10: 6+2
Katelyn: 8
White Lightning: 8+6
Lips: 7+6
Mark: 9
Evan: 8+10
Kevbot: 5+13
Kyle: 5+10
KR: 11+3
Preston: 10+13

(Mod):
Clay: 5+10
Micah: 7+2
Connie: 5
David: 6+18
Tammy: 7+5
Ross: 7+3
Smalman: 5+15
Andi: 6+9
Albert: 6+7
Sarah: 5+5
Ethan: 6+8
seth: 6+5
Kristen: 5+4
Waldo: 5+17
Lippe: 5+6
Alicia: 7+1
Jenn D: 7+10
Luke: 6+5
A: 6+6
Manny: 5
Zach: 5+5
Newman: 5
Moody: 5+16
Jana: 6
Jeri: 5+9
Slice: 6+3
Stephen: 7+7
Crump: 4+10
Allison: 6+5
Bonner: 5+11
Joe B: 4+10
andrew: 4+15
Rachel: 5+4
Tony: 4+8
erika: 4+7
Mitch: 4+2


Friday, August 3 2012
Training T

20 Minute AMRAP:
9 x Deadlift (185/125)
9 x Handstand Push Up
50 Meter Sprint

RX:
Emma: 9+5
David: 7+11
Casey: 5+11
Chad: 9
Lips: 8+13
Dave: 8+14
Joe L: 9+11
Sean: 9
White Lightning: 9+14
Bethany: 8+7

(Mod):
JB: 10+5
Tinman: 8+5
Hales: 9+7
Maddy: 10+12
Julie: 11
Crump: 9
Adina: 10+14
Tony: 9+12
Luke: 8+9
Stephen: 10+5
Manny: 10+9
Van: 8
A: 11+9
Newman: 11
Kristen: 9+16
Corrine: 9+14
Lippe: 13+6
Greg S: 9
Ben:
Clay: 6+18
Potter: 9
Micah: 10+3
Colby: 9+9
Amy: 8
Tracy: 9+2
Connie: 7+16

Thursday, August 2 2012
Clean & Jerk

Clean & Jerk: 1-1-1-1-1-1

then:
"Grace"
30 x Clean & Jerk (135/95)

Micah: 195
Fil: 125
Bo: 265
Wanda: 45
Colby: 235
Chad: 235
Danielle: 80
ANdy: 185
Greg: 145
Jeffrey: 135
Ross: 205
Joe L: 215
Evan: 225
Mykas: 140
Waldo: 160
Albert: 95
Moody: 135
Kristen: 85
Andi: 90
Smallman: 165
David: 245
KR: 140
White Lightning: 215
Dave: 185
Bailey: 125
Bethany: 85
Newman: 135
Smith: 145
Graw: 165
AShley: 65
Amy: 115
Luke: 205
Katelyn: 140
Sean: 255
Mark: 185
Ashley H: 70
Renee: 75
Mel: 95
Alicia: 60
Joe B: 145
JB: 160
Nick: 125
Crump: 115
Erector: 165
Mitch: 165
Erica: 55
K10: 105
Kevbot: 185
Hales: 165
Casey: 255
Devin: 190
Lips: 155
Preston: 275
Tinman: 175
Kyle: 205

RX:
Micah: 5:34
Bo: 1:56
Colby: 3:50
Chad: 3:33
Andy: 4:06
Ross: 4:21
Joe L: 3:14
Evan: 3:15
KR: 2:58
White Lightning: 2:57
Dave: 2:51
Luke: 4:06
Katelyn: 3:43
Sean: 3:18
Mark: 4:35
Kevbot: 6:16
Casey: 4:06
Devin: 4:21
Lips: 2:57
Preston: 2:05
Kyle: 4:40

(Mod):
Tinman: 5:20
Hales; 5:46
K10: 4:23
erika: 5:09
Mitch: 5:48
Erector: 4:26
Crump: 5:55
Nick: 3:57
JB: 5:16
Joe B: 6:38
Alicia: 6:10
Mel: 5:03
Renee: 3:33
Ashley H: 6:15
amy: 4:25
Ashley: 4:33
Graw: 3:13
Smith: 5:10
Manny: 6:45
Bethany: 4:29
Bailey: 4:25
Smallman: 4:56
Fruin: 5:04
Andi: 4:23
Kristen: 5:18
Moody: 5:00
Albert: 4:47
Waldo: 7:05
Mykas: 5:55
Jeffrey: 6:10
Greg: 5:00
Danielle: 2:50
Wanda: 5:32
Fil: 8:44

Wednesday, August 1 2012
Two in a row

For Time: 21-15-9
400M Run after each set
Overhead Squat (135/95)
Hand Release Pushup

RX:
Chad: 11:05
Emma: 14:32
Sean: 17:44
KR: 13:31
Evan: 10:53
Lips: 15:32
Katelyn: 15:45
Mark: 15:30
Preston: 9:40
Joe L: 14:11

(MOD):
Devin: 12:47
JB: 15:21
Greg S: 13:11
Connie: 15:26
Andy: 13:22
Manny: 18:45
Tammy: 13:19
Kate: 14:10
Smallman: 10:56
Kristen: 16:21
Julie: 15:12
Alexandria: 14:23
Van: 10:15
Olivia: 15:19
Albert: 12:40
Stephen: 12:29
Alicia: 14:35
Waldo: 14:57
Melanie: 15:55
Hales: 16:15
Will: 15:11
Maddy: 12:40
Bethany: 10:27
Renee: 13:36
Bonner: 12:42
Moody: 12:57
Casey: 12:56
Andrew: 12:02
Joe B: 22:44
Tony: 16:19
Graw: 13:21
Potter: 14:00
Woods: 14:32
Kyle: 10:56
TIm: 12:07
White Lightning: 14:48
A: 11:40

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