Friday 21 February 2014

“Randy”
75 power snatches at 75#

Diane C 18:01 Rx, Colleen @ 65, Brian 6:04 Rx, Chloe complete @ 15#, Rolando 7:26 @RX, Jazz 17:15, David L. 18:51 RX (worked on form), Tara complete w/ 65, Carol 18:00@#35,Ray 20:20@65lbs.

Max rounds in 7 minutes

5 Box jumps @ 30 inches
3 Power Cleans 185/225


Diane 2rds @ 135, Nik 5rds 1@185 4@155, Tim J, Brian , Natali , Eric, Amanda 2@95 5+1@85,Rolando 5+6 @175,Dan 4+6 @205,Karla 7 @75, Adrienne 6+ 5 105#, David L 5 +5@115,Tara 6+1 w/24”&95, Diane D. 7+5 w/95&short,Rose4+7@ 115, Dave Y 7@155, Karen 9+5@65,, Tricia complete, Chris c 8+7@90, Valerie 7+7@95

Wednesday 19 February 2014

5 rds

15 dumbbell split cleans
21 pullups

Tim J complete, Hailey complete, Nik complete, Diane C 26:00@25#, Joe Y 19:57, Colleen, Brian, Natalie, Adrienne 26.28 25# Lauren 33:45 Kelly McGonigal- 22:58, George, Mike cs, Valerie, Aiden, Sade, ray, Dave Y, Kierstan 30min.

Tuesday 18 February 2014

15 Deadlift - 105/135

12 hang Clean
9 front squat
6 push jerks

Declan 11:40@115, Adrienne 11:55@rx, Mason Complete,,  Logan 14:06@95, Trish 13:37@85,Dave Y 17:18 @135. Val 22:05 @85lbs, David L. 21:18 @ 105#, +

Monday 17 February 2014

20 min AMRAP

5 Mtn climbers
10 DB thrusters 30/40
15 Air Squats

Nik, Nick, Jai, Tim, Colleen, Mike T, Natali, Brian, Hailey, Maure, Amanda M 9+19, Kyle 9+19, Adrienne 11 + 19. Joe 10 +5. Christina 7 +12 Kirsten 11+8, Adam, Kate z, Jay h, Becky, Tamzen, steph, Jazz 10+9, sade, Alycia d, John W, John P, JJ, Karen Y, Dave Y , Nicole Moore, George A, Tracey 10@15 lbs, Jeanette 8.5@ 10lbs,

February 15, 2014

22 minute time cap

100 wallballs 14/10
100 KB swings 35/25
100 Sit ups
100 push ups
1000m erg

Adrienne 120m row,  Alycia 50 push ups, Carol modified 190 reps +row,

February 12, 2014

Clean & Jerk 135/105

15 min EMOM – add 10 reps each min until failure, then rest a minute and do half the reps EMOM for remaining time

Erik 95#, Tim J Rx, Brian D Rx, Colleen 65#, James H, Tim J Rx, Nik Rx, Diane C 105#/95#, Natalie 95#, Karla 75#, Rolando RX, Mike, Octavius RX, Adrienne 65#,   Sade rx,  ules @95 , Valerie @85.

Tuesday Febuary 11, 2014

Dead Beat Dad

25 pullups
50pushups
50 lunges
50 situps
50 squats
50 flutterkicks
25 pullups

Cindi, Dan, Gretchen, Amanda, Christina C. 19:20, Heyleen 22:23, Gina 20:25, Kayla 22:43, Rolando, Karla14:30, Brooke 23:02 , Dave L. 13:12, Tara 14:14, Laura W. 24, Mason P 6:53, Bryant 7:54,  Logan, 8:42, Lauren 23:02:  Nikki Lev 14:16, Kayla W, Kayla L  Adrienne 11:40,   Mike Cs 12:33, Dave Y 15:20; Karen Y  10:40, Tracy 18:40,  Kevin G 7:30, Amelia complete, Nicole M 19:41, Diane, Nat, Mike H, Colleen, Mike A, Brian, Tim J

Monday 10 Feb 2014

Wall Balls 21,18,15,12,9,6,3,

1 arm DB Snatch 3,6,9,12,15,18,21


Karla 12:30, Rolando16:30, Steve D, Mike P, Amanda More 11:59, Matt M. 15:26 35/20, Adrienne 12:45, David L. 12:51 (40#), Rena 15:00, Cindi B, Susan K, Tara complete. Janine 11:50, Derek 9:06, Gretchen 12;54, Tamzan 10:31 Alicia 11:00,Kyle 11:30 (25#), Kevin, Amelia  9:58 (25#),Brynna  9:10 (35#), Declan 10:00@35, Jules 10:50@35, Christina C 9:42

Sunday 9 February 2014

1000 M erg

800 m run – mod
50 Burpees


Carol, Logan, Mason, Dave Y, Karen Y, Kelly K,

Saturday 8 February 2014

21-15-9

Push press 135/105
Ring dips




Diane C 18:54 @ 105/95, Reyna 9:58@45, Karla 12:35 @65, Nicole M 12:01 @45, Kyle 11:53 @75, Kelly 10:35@75,

Friday 7 February 2014

50 dips

50 squat  clean @ 115
50 dips


Diane, Tim, James, Mike, Nat, Colleen, Brian, Kyle 21:22 @75, Kelly 19:39 @ 65,

Thursday 6 February 2014

21,18,15,12,9,6,3

SDLHP
Lateral Box Jumps


Natalie, Diane, Matt M 30:20, Sarah L, Josh, Mya, Simon, Jesse, Tim j 18:23, Amanda M 12:09 @65#, Rolando, Karla, Joe 16:56Rx,

Wednesday 5 February 2014

3 rds

500 meter erg
21 burpees
50 mtn climbers

Janine K24:13,  Alycia D 17:30, Carol, Tamzen 20:00, Chris N 19:15, Chris A, J Jefferson,  John W,  Adam ,  Becky,  JoJo,  Brooke 24.44, Gretchen P 20:20 , Rolando 20:37, Reyna 21:37, Karla 23:07, Jay 17:25, Adrienne 17:27, grethenk 13:43, John W. 15:33, Joshuak22:30, Michele k 18:25, ken k 15:00, Janine G 19:09, Nikky Lev 17:07, Amelia 17:33, Lauren 21:35, Kayla 20:00, Valerie, Declan, Kyle 20:51,Valerie 24:00,Maya24:15

Tuesday 4 February 2014

Curtis Press 135/115




Diane C 18:44 @ 95#, Mike H Rx, Gary 115#, Natalie 21:23 @ 85#, Nik 20:51 Rx, Tim 24:30 Rx, Matt m @115 15:45, Mike P @115 16:43, Heyleen @65 15:15, Karla @65 17:38, Gina @47 17:48 35 reps, Maya @65 21:08, Rolando @135 21:53, Cindi@65 12:22, Dave

Monday 3 February 2014

New Born Deer

50-35-20
Box jumps
Lunges
Air Squats,


Amanda M 17:39, Alycia , Ken, Michele, John W 11:58, Sade 13;17,  Scott L 14;17, Christine C 14:04,

Sunday 2 February 2014

100 Squats

1,600 m ERG
50 Squats
800 m ERG
25 Squats
400 m ERG




Kelly  K 21:00, Rose 21:14, Carol 20:30, Logan 22:40, Nikki LeV 23:51, Kelly M 29:57, Jazz 23:54, Kyle 20:26

Saturday  1 Feb 2014

10 Rds

10 Burpees
10 KB Swings
10 Lunges
10 Box Jumps

Tim J 22:59,  Kyle 29:28,  Joe Y 23:55,  Rena 28:10 ,  Jazz 36:56,  Kelly , Nicole M 33:41,  Jamie,  Diane C 28:02 @ 40# and 24”, Jules @35# 36:00, Declan@35 33:50, 

Friday  31 January 2014

CrossFit Karen

150 Wall Balls for time

Thursday 30 January 2014

15-12-9

Thrusters 135/115
Muscle up / Muscle up Progressions

Wednesday 29 January 2014

            5 rds
25 SDLHP 95/65
12 pistols 9 (alternating )