WODS: September 2012

CALENDAR VIEW
Friday, September 28 2012
Cuz

8 Rounds For Time:
6 x Chest to Bar Pull Up
5 x Handstand Push Up
3 x Front Squat (135/95)
2 x Thruster

[Do 155/105 if you can]

RX:
Chad: 13:46 [155]
Emma: 18:03
Joseph: 25:25
Sean: 14:
KR: 10:
Preston: 11:09 [185]
Johnny: 17:
Lips: 15:34 [105]
Bo: 19:30 [185]


(Mod):
Amy: 16:42
Locke: 16:11
Connie: 15:15
Eric: 17:00
Jay: 15:20
Tammy: 11:12
Keira: 13:32
Sarah: 20:23
Jimmy: 18:02
Smallman: 14:28
Waldo: 13:30
Sam: 16:12
Kristine: 14:10
Manny: 13:33
Hunter: 13:17
Andi: 13:08
Ben B: 13:52
Graw: 14:07
Mel: 16:36
Mykas: 15:53
Louis: 15:44
Sam R: 17:52
Tony: 13:59
K10: 13:59
Tinman: 19:51
Brooks: 21:00
Bethany: 17:13
Van: 22:38
A: 18:11
Kevbot: 20:34
Garrett: 12:57
Q: 18:22
Julie: 14:07
Alexandria: 16:57
Tee: 17:33


Thursday, September 27 2012
ten for 2

10 Miinute AMRAP:

10 x Pistol (Alternating Legs)

30 x Double Under

RX:
Bo: 11+4
Andy: 5+15
Chad: 8+33
Preston: 10+35
A: 6+1
Dave: 9+2
White Lightning: 11+1
Colton: 5+10
Mel: 7+38
Emma: 8+6

(Mod):
Devin: 8+11
Connie: 5
Eric: 5
Tracy: 5+10
Jaime: 5+20
Colby: 4+8
Clay 7
Ethan: 4+39
Van: 8+9
Smallman: 12+5
Newman: 10
Danielle: 5+10
Kristine: 7+2
Manny: 6+10
JD: 8+10
Zach: 7+15
Beca: 6=10
Bethany: 4+10
Casey: 4+8
Ben B: 7+3
Marcus: 6+10
Crump Dawg: 5+9
Garrett: 7+11
Rachel: 6
Andi: 8+8
Tee: 7+14
Graw: 8+8
Potter: 8+7
Waldo: 8+29
Sarah: 6+7
Thursday, September 27 2012
Ludacris Speed

5 Rounds For Time:

5 Rounds:
5 x Dead Lift (70%1RM)
10 x Burpee
50M Sprint
10 x Air Squat
50M Sprint

Wanda: 13:12 (80)
Waldo: 10:44 (215)
Cody: 9:17 (215)
Peyton: 9:04 (280)
Marshall: 14:30 (185)
Tim: 15:17 (175)
Locke: 8:52 (245)
Fil: 13:30 (215)
Bo: 8:30 (315)
Andy: 8:55 (245)
Colby: 10:59 (275)
Keira: 14:05 (85)
Tammy: 10:12 (95)
Tracy: 9:42 (105)
JB: 12:34 (205)
Seth: 10:32 (205)
Smallman: 10:10 (185)
Chad: 7:53 (280)
Amanda: 9:30 (115)
Becca: 9:08 (125)
Jeri: 10:30 (85)
Jana: 9:04 (125)
Hunter: 12:25 (225)
Colton: 10:18 (235)
Graw: 10:08 (95)
Lips: 10:55 (195)
Stephen: 11:36 (215)
Q: 11:15 (65)
Maddy: 11:23 (85)
Molinyawe: 9:34 (205)
Josh: 10:09 (125)
Moody: 12:50 (255)
Garban: 9:47 (145)
Marcus: 12:20 (185)
Joe B: 12:40 (165)
Mitch: 11:24 (245)
Potter: 11:42 (185)
Tony: 10:05 (195)
Julie: 13:08 (95)
Alexandria: 14:13 (95)
Crumpdawg: 13:45
Tinman: 12:14 (225)
Lippe: 11:01 (135)
Danielle: 11:29 (145)
Jay: 12:02 (135)
Preston: 7:57 (315)
White Lightning: 8:03 (245)
Nick: 11:12 (225)
Manny: 12:51 (105)
Stacey: 13:30 (165)
Louis: 11:37 (175)
Ashley: 13:19 (90)
Erector: 10:03 (185)
A: 8:45 (125)

Tuesday, September 25 2012
Opposing Forces

6 Rounds For Time:

200M Run

10 x Push Press/Jerk (95/65)

10 x Ring Dip

Monday, September 24 2012
Joe Lynn's Birthday WOD

Joe Lynn's Birthday WOD: "To the Shire"
20 Minute AMRAP:
12 x Wall Ball (20/14#) 10ft target
8 x Pull Up
5 x Clean (135/95)
3 x Snatch (135/95)

RX:
Colby: 6+9
Andy: 6+21
Locke: 6+21
Ethan: 6+5
Casey: 8+13
Chad: 9+4
Preston: 10
Bo: 9+16
White Lightning: 9+2
Lips: 7+2
Joe L: 8+3

(Mod):
Connie: 5
Greg: 6
JB: 5
Micah: 6+15
Newman: 6+14
Smallman: 9+22
Lippe: 8+10
Josh: 6+12
Brooke: 5+22
Clay: 8+14
Seth: 8
Emma: 7+2
Hunter: 8
A: 6+19
Mel: 6+20
Andi: 7+12
Manny: 5+20
K10: 5+12
Allison: 5+4
Sarah: 5+24
Stephen: 7+20
Louis: 6+20
Amanda: 7+6
Dave: 7+22
Devin: 9+11
Jimmy: 6+19
Colton: 7
Graw: 6+28
Hales: 5+18
Joe B: 5+12
Ben B: 7+4
Slice: 6+20
Moody: 6+11
Maddy: 7+7
Garban: 7
Julie: 6+20
Jaime: 6+22
Garrett: 6
Potter: 6+11
Tony: 5+12
Moody: 6+18
Alex: 6+11
Rachel: 6+1
Zach: 6+16

Friday, September 21 2012
Sweaty Earth

3 Rounds:
20 x Pull Up
5 x Clean & Jerk (155/105)
20 x Hand Release Push Up
[Do 185/125 if you can!]

RX:
Peyton: 8:18
Locke: 8:02
Chad: 7:47 [185]
Andy: 11:10
Bo: 10:26 [185]
Joe L: 11:53 [185]
Preston: 6:21 [185]
KR: 7:11
Lips: 12:25 [125]
White Lightning: 9:53 [185]
Molinyawe: 14:43 [185]
Emma: 11:07
Perk: 10:01
Patrick: 13:03 [185]

(Mod):
Graw: 16:42
Joe B:
Timbo Slice: 12:13
Renee: 11:39
Crump: 12:45
Mollie: 10:20
Wanda: 10:34
Jeff: 13:50
Albert: 12:18
Josh: 10:55
Tim: 15:45
Marshall:
JB: 11:16
Keira: 10:50
Brett: 10:42
Amy: 12:15
Tammy: 8:02
Amanda: 12:56
Garrett: 13:25
Lippe: 13:00
Newman: 12:19
Seth: 11:50
Smallman: 9:14
JD: 16:30
Woods: 12:25
TommyerrrTammy: 10:52
ER: 18:35
Hunter: 9:08
Jimmy: 11:11
Allison: 11:50
Louis: 12:11
Luckett: 12:15
Wat: 14:28
Bethany: 14:53
Stephen: 12:03
Q: 13:03
Marcus: 12:19


Friday, September 21 2012
Emma's Birthday Workout

Happy Birthday Emma!

For Time:

Emma's Birthday WOD:
26 x Double Under
26 x Bar Over Burpee
26 x Deadlift (155/105)
26 x Ring Dip
26 x Back Squat (135/95)
26 x Box Jump (24/20)
26 x Thruster (95/65)
26 x Handstand Pushup
26 x Overhead Squat (65/45)
26 x Plate Ground to Over Head (45/35)

RX:

BO: 18:01

Dave: 23:29

Patrick: 197

Ross: 211

Locke: 228

Chad: 19:39

Joe L: 23:42

Molinyawe: 218

Preston: 15:28

White Lightning: 17:53

Bethany: 33:29

Devin: 26:16

Cody: 27:03

KR: 17:38

Hunter: 212

 

(Mod):

Crump: 194

Allison: 169

Alexandria: 182

Andi: 22:19

Mel: 27:08

Potter: 194

Van: 188

Garrett: 26:20

Moody: 31:55

Barr: 208

Phil: 189

Maddy: 22:19

Elliott: 208

Rachel: 182

Kevbot: 192

Smallman: 213

Tracy: 177

Seth: 208

Kristen: 208

Ashley: 182

Lippe: 20:00

Jimmy: 156

Newman: 201

Keira: 185

Jamie: 212

Tammy: 19:26

Colby: 187

 

Thursday, September 20 2012
Senor Gato

10 Minute AMRAP:
4 x Goblet Squat (32/24kg)
8 x Alternating Lunge (32/24kg)
12 x Kettlebell Swing (32/24kg)

RX:
Emma: 5+20
Greg: 5
Colby: 5+4
Casey: 6+6
Chad: 6+23
Bo: 8
Preston: 8+2
Joe L: 7+7
A: 3+13
Mel: 5+12
White Lightning: 6+12
Becca: 4+18
Dave: 5+6
Lips: 5+17
Bethany: 3+3
Devin: 6+20
Van: 5+14
Patrick: 6+8
Kevbot: 5+6
Andi: 4+4
Molinyawe:

(Mod):
Tracy: 6+5
Ashley: 6+4
Clay: 4
Newman: 5+9
Tammy: 5+17
Ross: 6
Sarah: 5+6
smallman: 6+12
Kristen: 6+12
Lippe: 7+11
Danielle: 7+9
wat: 5
Ashley H: 7+14
Rachel: 8
Allison: 5+4
Nick: 5+16
Luckett: 7+12
Mykas: 5+22
Louis: 5+9
Crump: 4
Stephen: 6
Tedd: 4+20
Tony: 6+10
Tee: 6+11
Potter: 7
Jonesy: 5+10
Julie: 5+20
Perk: 6+4
Graw: 6+2
Renee: 4+15
Jaimie: 6+7
Connie: 5+18
Albert: 8+6
K10: 5+12
M

Wednesday, September 19 2012
Devin's BDAY WOD

Happy Birthday Devin!

4 Rounds For Time:
400M Run
25 x Deadlift (Bodyweight)
50 x Double Under

[10 x Handstand Push Up BuyOut]

RX:
Peyton: 20:10
KR: 17:42
Chad: 17:42
Joe L: 23:43
Preston: 16:09
Bo: 23:41
Devin: 18:41
Van: 21:40
Tyler: 16:30
Patrick: 27:36
Kevbot: 25:33
Dave: 19:39
Lips: 36:09
Timbo: 25:23
Bethany: 29:00
Casey: 31:24
Molinyawe: 23:53
Bam: 21:50

(MOD):
Wanda: 28:36
Adrienne: 27:31
Mollie: 25:25
Albert: 21:46
Fruin: 27:23
Micah: 23:46
Fil: 25:00
Jef: 32:50
Mykas: 27:01
Tammy: 20:44
Keira: 25:48
Smallman: 17:39
Newman: 17:53
Tracy: 20:16
Ethan: 23:15
Kristen: 22:54
Garrett: 22:32
Perkins: 21:49
Erica: 24:30
Mitch: 31:45
Elliot: 19:26
JD: 26:00
Luke: 23:50
Nick: 23:25
Stacey: 22:30
Graw: 25:02
Marcus: 22:40
Amanda: 20:26
Lippe: 19:52
Melanie: 26:36
Barr: 21:36
Phil: 25:36
Sarah: 25:38
JB: 27:36
Wagetime: 28:52
Tee: 25:30
Slice: 24:06
Andi: 19:32
Colton: 23:25
Wat: 25:50
Wado: 24:54
Allison: 25:49
Stephen: 24:05
Maddy: 24:37
Becca: 23:40

Monday, September 17 2012
Receptionist

5 Rounds For Time:
7 x Wall Climb
9 x Knee to Elbow
12 x Box Jump Over (24/20)
**20 Min CAP**

RX:
Colby: 4+7
Andy: 15:47
Joe L: 14:15
Casey: 17:00
Emma: 12:10
Chad: 9:58
Preston: 11:53
Lips: 14:51
A: 16:19
Bo: 17:33
K10: 17:15
Potter: 19:28
Joe B: 23:26
Perkins: 14:29
Slice: 16:36
Waldo: 16:14
Stephen: 16:06
Van: 14:28
Ben B: 14:28
Cody: 16:40
Dave: 15:55
Molinyawe: 15:30
Becca: 15:44
Kevbot: 18:57
Craig: 4
Q: 19:40
Devin: 15:29

(Mod):
Renee: 15:30
Tee: 15:30
Fruin: 18:18
Wagetime: 15:32
Phil: 17:18
Barr: 17:30
Tedd: 17:55
Rachel J: 14:52
Julie: 14:04
Tinman: 17:12
Jaime: 14:25
Moody: 20:10
Micah: 17:05
Connie: 4
Greg: 4+19
JB: 4+4
Amanda: 4+4
Ethan: 18:18
Tammy: 4+6
Seth: 15:58
Clay: 17:08
Kristen: 15:14
Mel: 15:10
Allison: 17:28
Maddy: 13:50
Lippe: 12:11
Andi: 16:49
Aubs: 18:16
Jay: 18:06
Amy: 16:21
Elliott: 16:23
Crump: 17:11
Graw: 17:53


Friday, September 14 2012
Sean's BDAY WOD

"Optimus Prime's Birthday" aka. Sean's Bday WOD:
15 Minute AMRAP:
2/4/6/8/10/12..etc Chest to Bar [Muscle Up]
-at the beginning of each round then:
10 x Kettlebell Swing (32/24kg)
20 x Power Wall Ball 10ft/12ft (20/14#)
30 x Double Under

RX:
Locke: 3+5 [MU]
Bo: 5+7
Chad: 5+10
Bethany: 2+36
A: 3+3
Joe L: 3+34 [MU]
Emma: 5+3
Preston: 5+6 [MU]
White Lightning: 4+24 [MU]
Sean: 4+20 [MU]

(Mod):
Clay: 4+17
Tammy: 5+14
Andy: 3+39
Ross: 4+1
Keira: 4+5
JB: 4+18
Connie: 4+27
Greg: 4+2
Sarah: 4+5
Danielle: 4+28
Tracy: 4+13
Smallman: 3+35
Jimmy: 4
Seth: 5+20
Robert: 5+30
Andi: 5+10
Lippe: 5+1
Manny: 3+40
Ashley: 4+19
Graw: 4+29
Ted: 3+23
Crump: 3+43
Maddy: 5+9
Moody: 5+6
Potter: 4+11
Jonesy:

Wednesday, September 12 2012
Taylor Crow

5 Rounds For Time:
15 x Overhead Squat (95/65)
50 x Double Under
15 x Bar Facing Burpee

RX:
Chad: 16:16
Bo: 17:12
Preston: 14:23
White Lightning: 17:04
Locke: 19:38
Molinyawe: 19:53
Kevbot: 27:23
Joe L: 18:42
KR: 12:23

(Mod):
Tony: 26:43
Potter: 23:48
vick:
Aubs: 27:59
Hales: 28:20
Graw: 24:13
Casey: 19:48
Bonner: 20:58
Tedd: 23:58
Stephen: 21:18
K10: 25:48
A: 27:04
Manny: 28:33
Mel: 25:27
Bethany: 23:14
Joe B: 26:13
Jonesy: 26:25
Albert: 22:40
Mykas: 23:40
Van: 19:31
Jimmy: 20:55
Maddy: 20:04
smallman: 19:50
Newman: 20:51
Kristen: 27:09
Tammy: 20:11
Clay: 22:08
Colby: 20:41
JB: 23:23
Connie: 27:06
Greg S: 23:10
Erica: 22:20
Mitch: 26:56

Tuesday, September 11 2012
9-11

11 Rounds For Time:
3 x Ring Dip
4 x Power Clean (155/105)
3 x Handstand Push Up

[Sub 1:1 Muscle Up and do 205/135 if you can]

RX:
Micah: 16:32
Locke: 19:30 [4mu/7rd]
Chad: 19:25 [MU/205]
Casey: 29:40 [205/1MU/RD]
Bo: 13:44 [205]
Emma: 16:27
White Lightning: 24:56 [205/MU]
KR: 19:16 [2MU/rnd, 115]
Molinyawe: 22:20 [2MU/185]
Timbo Slice: 15:52
Ross: 19:14 [185]

(Mod):
Fil: 18:03
Mollie: 16:43
Albert: 12:40
A: 13:39
Wanda: 12:39
Jeff: 22:30
Tammy: 11:23
Keira: 12:37
Newman: 13:21
Kristen: 14:47
JB: 15:54
Lippe: 10:24
Garrett: 18:53
Ethan: 16:33
Danielle: 8:08
Mel: 13:29 (105!)
Aubrey:
Nick: 16:21
Jimmy: 14:57
AShley: 14:55
Luckett: 15:54
Manny: 13:25
Louis: 14:48
Amy: 13:51
Ashley H: 12:25
Cody: 14:28
Maddy: 13:47
Graw: 16:23
Moody: 17:00
Q: 19:22
Luke: 19:10
Renee: 13:25
Andi: 9:41
Julie: 14:24


Monday, September 10 2012
Chelsea

"Chelsea"
Every Minute on the Minute for 30 Minutes:
5 x Pull Up
10 x Push Up
15 x Air Squat

RX:
Devin: 21
Andy: 20
Locke: 30
Colby: 16
Casey: 23
Joe L: 27
Kevbot: 22
Emma: 21
Amanda: 18
K10: 20
Bo: 23
Chad: 32
Vick: 17+2
Royce: 28
Van: 25
Molinyawe: 24
Stephen: 24
A: 19
Potter: 20
Joe B: 14
Andrew: 15
KR: 30
Mitch: 15
Patrick: 20
Bethany: 19
Garrett: 15
Robert: 17
Tinman: 17
Perkins: 29
White Lightning: 34
Smallman: 25

(Mod):
alex: 14
Phil: 14
Erika: 18
Julie: 11
Becca: 20
Lips: 21
Renee: 17
Rachel: 25
Connie: 21
Greg: 13
Kristen: 19
JB: 17
Tammy: 25
Newman: 20
Ethan: 16
Seth: 18
Sarah: 17
Sam: 19
Andi: 26
Stacey: 17
Luckett: 19
Kristine: 18
Manny: 20
Jimmy: 22
Tedd: 8
Cody: 21
AShley: 22
Moody: 22
Waldo: 20
Maddy: 30
Louis: 19

Friday, September 7 2012
Shusters

For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift (Bodyweight)
Bar over Burpee
Toe to Bar
Plate Ground to Overhead (45/35)

Thursday, September 6 2012
Locked Out
For Time:
60 x Walking Lunge
50 x Hand Release Push Up
40 x Pull Up
30 x Hand Stand Push Up
20 x Air Squat
10 x Sprint Wall to Wall

RX:
KR: 10:01
Chad: 10:47
Andy: 12:53
Ross: 13:57
Joe L: 12:58
Emma: 11:58
Bo: 13:25
Van: 18:59
Lips: 13:10
White Lightning: 8:54
Mark: 10:02
Micah: 12:39
Perkins: 10:24
Bethany: 13:39
Potter: 17:08
Casey: 19:00
Preston: 7:01

(Mod):
Joe B: 24:38
Kevbot: 17:26
Brad: 16:42
K10: 16:58
Amy: 11:42
Bonner: 9:45
Stephen: 12:30
Tedd: 15:27
Moody: 14:15
Crump: 15:45
A: 16:51
Louis: 15:30
Luckett: 13:09
Allison: 16:12
Garrett: 15:20
Manny: 15:10
Jimmy: 13:55
Woods: 17:50
Seth: 16:46
Smallman: 13:21
Jana: 14:11
Danielle: 14:09
Sarah: 20:34
Waldo: 16:03
Mykas: 16:12
Tammy: 10:30
Kristen: 13:46
Clay: 14:08
Mollie: 17:19
Rachel: 13:46
Fil: 13:39
Albert: 15:10

Wednesday, September 5 2012
Run Faster

3 Rounds For Time:
10 x Squat Clean Thruster/Jerk (155/105)
400M Run

RX:
Sean: 16:43
KR: 14:02
Casey: 14:35
Emma: 18:54
Mark: 17:28
White Lightning: 12:53
Joe L: 13:23
Lips: 16:04
Bo: 9:50
Patrick: 12:01
Preston: 10:27

(Mod):
Greg: 16:26
Connie: 17:28
Tracy: 16:34
Rachel: 16:41
Jeffrey: 20:31
Keira: 18:02
JB: 17:26
Locke: 16:48
Kristen: 19:02
Ethan: 17:58
Kate: 13:19
Lippe: 11:50
Smallman: 13:20
Sarah: 16:34
Maddy: 13:48
Tammy: 12:06
Tony: 14:23
Bethany: 14:34
Andrew: 13:22
Albert: 12:06
Allison: 16:21
Luke: 17:51
Manny: 15:55
Van: 12:40
Aubrey: 17:31
Mykas: 16:25
K10: 16:00
Ashley: 16:34
Luckett: 17:10
Kevbot: 12:02
Crump: 16:01
Bonner: 17:01
Jimmy: 14:50
A: 14:09
Renee: 15:56
Phil: 14:21
Waldo: 13:58
graw: 17:40
Stephen: 14:05
Ashley H: 13:22
Nick: 13:41
Timbo Slice: 14:40
Mel: 13:53
Devin: 12:07
Colton: 13:09
Sharita: 14:58
Julie: 13:59
Andi: 13:25
Mitch: 14:02
Erica: 14:33
Joe B: 16:19

Tuesday, September 4 2012
Volumize

15 Minute AMRAP:
5 x Ring Dip
10 x Kettlebell Swing (24/16kg)
15 x Box Jump (24/20)
[Sub (5/3) Muscle Up for Ring dip if you can]

RX:
Locke: 5+12 [MU]
KR: 5 [2MU/24kg/24"]
Sean: 6+2 [MU]
Evan: 7+2 [MU]
Smallman: 5+3 [1MU]
White Lightning: 8+3 [MU]
Dave: 6 [MU x 3]
Joe L: 5 [MU]
Preston: 7+11 [MU/32kg/36"]
Colby: 6+12
Micah: 7+5
Andy: 9+13
Mykas: 6+11
Colton: 7
Potter: 6+10
Tony: 6+11
Devin: 11+2
Patrick B: 7+16
Emma: 7+17
Mark: 8+10
Bo: 9+3
Kevbot: 8
Cody: 7
Becca: 5+1

(Mod):
Rachel: 7+5
Wanda: 6
Mollie: 5+7
Fil: 7+20
Ben:
Albert: 8+5
JB: 6+20
Keira: 5+8
Clay: 4+16
Kate: 6
Lippe: 7+1
Jonesy: 7
Phil: 6+20
Brad: 5+25
Moody: 7+5
Julie: 6
Andi: 9
Lips: 9
Graw: 6+18
Aubrey: 7+87
Manny: 6
Mel: 8+17
Sarah: 6
Luckett: 7+9
Luke: 6+22
Sam: 7+6
Van: 6+28
Allison: 7+13
K10: 8
MH: 7+11
Danielle: 7+12
Bethany: 8+19
Alexandria: 6
Erector: 7+15
Garett: 5+15
Maddy: 7+17
Renee: 7+1
Jana: 9
Jeri: 7+3
Waldo: 7+29
Stephen: 7
Ted: 5+27



Saturday, September 1 2012
SCHEDULE CHANGES

Schedule Changes:
CrossFit Nashville will be closed Sunday and Monday, Sep 2 & 3 for labor day, normal hours will resume on Tuesday Sep 4!

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