Wednesday, July 30, 2014

Tuesday 29 July 2014

3 Rounds
5 Muscle Ups/Progressions
5 Deficit HSPU
"THEN"
160lbs. Overhead Walking Lunges 90ft / Scale Weight as needed

Matt M. 13:38 65#, Amanda M 13:27 45#,
Diane C complete @ 65# , Eric N - highly mod--shoulder inj--complete,



16 Min AMRAP Partner WOD
1 X around the block
10 Dead Lifts
10 KB Swings

Jaz - 6+run, Kelly6, Rose 6+run+3, Alexis 5+run, Joan 7, Janine 5+run, Garrett 7, Carol 6+run, Mike S 5+run and DL, Emily L 8+run, Isaacc5, Susan 5, Caroline 6, John H 6, Jojo 5+run +4dl,  Lucas 7+run, Johnny 8+run +8dl, Mike 6+16, Meisee 5+run, Roxy 5+run,  Lori W. 7+5

Tuesday, July 29, 2014

Monday 28 July 2014

Diane
21-15-9
Deadlifts (#225)
HSPU

Matt M. 11:49 Rx, Corinne M. 16:35, Kyra M. 26:49, Kurtis 6:16, Tracy 8:00; Paula 10:16 (115/120)
Tara double grace w/75 11:26, Nikki 5:44 w/155lbs Carol F8:30 65lbs Jay (Diane)- 10:05 w/135lbs, Eric N 10:23 Diane 225#, Janine K 100 10:05, JoJo 65 13:00, Lori W. 3:46@ 105,  valerie 9:53 @155lbs,



Brittany Double Grace 60 C&J 135/105
10:05, Jay Jay Diane- 5:02 Reyna 8:40 .135lbs. , Kayla W. 13:34 Sade @105, 12:00
Tricia @95 10:29, Dave 12:15 Rx, Parker 13:37 RX, Nikki 10:48Rx, Zach 11:24Rx, Rolando 10:15 RX, Giovanni 7:17 @ 95,

Thursday, July 24, 2014


Wednesday 23 July 2014

CI 25 WallBalls
OHS 1-1-1-1-1-1-1
CO - 75 Broad Jumps

jams h -275 mike h-285,Rolando 155, mason p 145, tara-65, Jay Jay- 65, Diane D 85 lbs.,



6PM PARTNERWOD

100 Pullups
100 Thrusters
Break it up as you wish , must do each exercise complete before doing the next, 5 burpee penalty if the bar touches the ground
JoJo and Janine K 35lbs 21:26; Alexis&Andrea 22:06 Jay Jay and Chstian-17:34, , John h 24:45, Gretchen P. & Alycia D. 25:21, Carol F 14:12

Wednesday, July 23, 2014

 22 July 2014
5 Rds - 10 deadlifts 225/185, 20 wallballs

Amanda M 9:40 @135, James Rx, Mike H Rx, Natalie Rx, Rose W @115, Tim J Rx, Nick L Rx, Laura W, Brian D Rx, Abbey 12:30, Paula @115/14 15:42, eric n. 19:21 RX, Matt M. 22:15 @#235/20, Amy P. 19:37 @ 135, Mike P. aidan o 19:22, mason p 18:25, ty w 20:04, Logan P: 22:30, Rolando 18:18 @RX , Tara 11:09 w/145/10lbs., Gina E 14:05 @115, Karla 11:22 @ 135, Sean White 19:56 @RX, Rose C. 14:46 @ 165 lbs., Jay Jay- 14:01

John H 16:30 @136 lbs, Reyna 15:00 @136 lbs., Janine K 19:46 @85, JoJo 18:45@55, Isaac.h 16:17@115Ibs, Andrea 17:33 @115#; Alexis 23:21Kelly Mc 19:45 @ 185, Meisee 17:31@95, Brooke 18:20 RX, Nicole m 22:24 @115#, Lori W.  8:20 caroline 11:54, Dave Y 12:16 RX, Zach R. 10:38 Rx, George A.11:25, Jay Jay- 15:10,Diane D 185lbs. for 25 the rest @155lbs complete


21 July 2014
20 Front Squat 205/185,
30 Box jumps,
40 KB swings,
50 Wall balls
Amanda M 14:47 @115, Matt M 14:26 @155, Kyra 27:20 @45, Mike P 16:21 @165/60, Cindi Bev 16:50 @95, Amy P 19:21 @95#, Eric N 14:53 @155, Logan P:17:15, ty w: 22:20, Karla 15:25 @95, aidan o : 22:25 @95, mason p 20:38, Alycia D. 14:24, Carol F 30; 25, Rolando 7 @185,13@175 KB60 :21:26, Janine K 45, 25 , 12 box 12:21, Rose C. 9:31 @ 115, Jay Jay- 17:30 @115/60jojo45,20,12 box 12:21, Dave Y 16:14 205/60kb, Ray 12:42 @ 135lbs/50kb;  Valerie 12:43@95lbs fs/35lb kb/20in/10lb wb

Friday, July 18, 2014

Thursday 17 July 2014

"Nancy"
5 rounds
400 m run
15 OHS 95/65

Corinne M. (450m runs), 27:38, Eric N 25:24 (450m runs), Matt M. 34:45 (450m Runs) Reyna.( 450m Runs) .28:00, Kyra M. 44:30, Rolando RX 20:05, Karen Y 18:35, Alycia D. 21:05, Karla 26:57, Aimee 27:15, Meesh 22:51, Sean W. 21:15 @85, Brooke 38:10 @85lbs, Tara 22:16 w/55, Kayla L. 25:20, Kelly Mc 26:14, John H 29:26, jojo2926, Janine K 30:25, Christian 25:25, caroline 33:45; Andrea 35# 25:55 Alexis 40:50, Meisee 29:43, Jay Jay-16:52; Lori W 21:10, Parker RX 15:45, Zach R. 16:15 Rx; Ray 26:48; Nikki LeV. 21:23 @85lbs. Val 29:45,

Thursday, July 17, 2014


Wednesday 16 July 2014

20 Minute AMRAP
3 Hang Cleans (135/185)
6 Strict Ring Dips
9 Box Jumps
27 Double Unders (100 Single)

Matt M. 5 Rounds +48 Reps (135#, 24") Corinne M. 3 rounds + 3 reps, Kyra M. 2 rounds +58 reps, Paula 3+108reps (weight down for form); Casrol F 5 rds, Logan P:6 rds, mason p 5 rds: ty w 4 rds: aidan o 4 rds. Eric N, 5rounds, Rolando 7 + 3 HC @ 145 BOX 30", Linda 5 + 3 weight 75 and box,
Brooke 3+18 @115, Tricia 5 +9 @115/95, Karla 4  +7 singles @85, Alycia D. 3+38, Dave Y 6 rds RX, Ray 5+18 @ 115; Rashaad 5 rds; Amy 6 rounds @95 + 6 dips;

Wednesday, July 16, 2014

Tuesday 15 July 2014

Helen
3 Rounds
400 Meter Run
21ettlebell Swings (50/40)
12 Pull-Ups

Matt M. 16:45, Abbey 18:06, Corinne M. 19:48, Kyra M. 26:20,   Danielle G. 22:48, Amanda M 18:15 Rx used band for pullups, Rolando 16:11 60KB w/vest 20#, Steve 24:30 30#KB, Tricia 18:48 RX 54lb KB, Logan P:20:35 with 60lb kettlebell, ty w:21:22 with 30lbs kettlebell aidan o 21:24 with 25 lbkettle, mason p 22:30, Steven H 22.30 KB60,Karen Y 15:45 with 30lb kettlebell, Brooke 28:26 40lb KB purple band, Rolando 2nd round RX 13:13, Karla KB#40,blue band 18:02, Sean W. KB 50lb first rd unassisted pull up rd 2+3 purple band, Alycia D. 19:56, Christina C 16:00, Jay Jay- 2+27, John W 10:59, KaylaW. 2+run, 2+24 Alexis, John 2+run, Isaac 2+run, Lori W. 2+run+18, Reenie, 2+12+5, Christian 13:06,JoJo and Janine K 2 + 2 rounds run, caroline 2, Meisee 2+run, Monique 2 rounds + run, Yaditza 3 runs + 2 rounds, Gretchen P. 19:20; Rose C. 14:12, Dave Y 13:47, Michael C 12:15, Parker 17:16, Zach R. 11:07 w/ 60lb kb, JohnGlass 12:11 w/60lbs, Kyle 14:22, Jules Rx 14:23, Giovanni 13:25 Rx, Nikki LeV. 15:38 52lbs, Val 15:43 25lbs,


Thursday, July 10, 2014

Tuesday 8 July 2014

For time:
50 pullups
50 pushups
50 situps
50 good mornings
50 wallballs
50 box jumps

Diane C 23:53, Mike Tuck 14:03, Maure 24:00, Nat, Nick L 32:20, Matt M. 260 Reps 26:50 Corinne M. 30:20, Amanda M 25:28, Cindi Bev 24:58,  Mike P 22:39, Paula 27:52, Logan P.:28:15, Rashaad 28:28, Masaon p 31:30, aidan o;34:48, ty w;34:08, Tara 30:56 w/grn band, Brooke 33:10, Alycia D 25:13, Kelly Mc 26:33, Janine W 26.48, Lori W, 18:03, Meisee 31:42,

 John W, 21:00, Christian 19:45, Jared Hammaker 21:41, Andrea 28; JOhn H 40:01, Alexis 40:50 Jay Jay- 50:49, Dave Y 20:33, Nicole LeV, 23:47, Zach R. 17:18, Valerie 27:27, Kyle 25:52 Giovanni29:25, Joe YB 15:14; Ray 26:34;

Wednesday 9 July 2014

For Time:
27 Thrusters (95/115)
4 Rope Climbs
21 Thrusters
3 Rope Climbs
15 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climb

Matt M. 20:18 @95#, Mike P 17:36 Rx, Amy P 16:48 45#, Nick 12:12 Rx, aidan o; 24:10, mason p 22:58, ty w; 23.10, Logan P:24:15, Abbey 13:45,Tara 12:38 w/70 modifyrope, Tricia 21:29 85/75,michele 14:50 75, Brooke 24:30 @95, Sean W 24:15 @95, Nikki LeV. 12:48 Rx, Zach 12:26,


Thursday 10 July 2014

10 rope climbs
100m walking lunges
50 ring dips
100m walking lunges
10 muscle up progression

Logan P: 18:45, aidan o; 21:15, ty w: 23:35, Paula 24:09, Janine W 24:00, Timothy 34.00 Chris completed0, Rolando 19:32,

Tuesday, July 8, 2014


Thursday 3 July 2014

5 rds
21 Turkish getups
run 450 m

Diane, Joe, Nik L, Nat, Tim J, Paula 41:43 10lb; Mike P 2 rds 40#, 3 rds 30#, 65:04,Amanda M35:34@15#, Cindi Bev, Logan P:41:15, mason p; 44:12, aidan o 60:12, john p. 71:56 Carol 5rds 63:00, Alycia D. 66:07, Brooke 78:11 @ 20#, Rose C, 80:28 1 rd 25# 4 rds 20#,jojo 2rds 53xr Reyna 5 rds  45:00  Lesly 4 rds, hristina 44:58, Valerie 45:03, Jules 36:20,  G 39:45, John G 40:00,

Monday 7 July 2014

Muscle Cleans 1-1-1-1-1
Power Cleans 3-3-3-3-3
Cleans (Squat) 5-5-5-5-5

Diane C up to 125, Natalie, Colleen, Joe Y, James H, Brian, Tim J

Thursday, July 3, 2014

Tuesday 1 July 2014








6:00pm  and 7:00pm
Kelly
5 rds
450 meter nrun
30 wall balls
30 Box jumps
    Christian 26:26,Isaac 26:27, Andrea 5 rds @ 41:05, John W 41:05 Reyna 45:00, Kayla L 46:37, Alycia D. 46:45, Paula 44:37;  Gretchen P. 5 rds 50:11, Kelly Mc 51:56, jojo4, john 52:01, Caroline 54:54, Janine K. 54:54, Alexis 58:24, Zach R. 30:37, Nicole LeV. 35:49, Lori. 37.44, Dave Y 39:40, Ray 40:45, Valerie 49:00





Wednesday 2 July 2014
WOD #1 10 rds 5 pull ups 10 pushups WOD#2 5 rds 10 sit ups 10 good mornings WOD#3 2 rds 25 wall balls 25 box jumps

Christina c WOD1 9:53 WOD2 6:37 WOD3 8:13, Matt  M, 8:49, 4:50, 11:25,Eric N Wod 1 9:00 9rnd, 4:50, 4:59 1rnd, Mike P WOD 1 7:22, WOD 2 4:45 WOD 3 8:04, Amy P. 7:29, 9:57, 12:43 Rolando WOD # 1 4:29,WOD#2 5:11GHD ,WOD#37:00  ,Karla WOD#1 9:32 ,WOD#2  5:27 ,WOD#3 7:00 , paula 9:28, 6:30, 5; Logan P. 6:25, 5:37, 7:20, mason p: 8:20,4:23, 6; Brooke wod 1 9:02, wod 2 7:00 wod 3 8:50, Tricia, Wod1 10:48 WOD2 4:20 WOD3 6:23 ,Tara WOD1-9:50, WOD2-4:00, WOD3-11:48, Diane Di all 3wods 35:45,

6 - 7 -8 -9 pm Class

10 min AMRAPS  of the above WOD'S

John H Wod2 - 7  Wod3 -3 Wod 1-5, Carol Wod 2: 9 1/2 Wod 3: 4 Wod 1: 8+5, Alexis Wod 2: 9+17 Wod 3: 3+15, Wod 1: 7+5 jojo wod 2 10wod110wod312 Reyna wod 2 - 10 WOD 3 -25 WOD 1- 3- 25, CHRIS MILLER COMPLETED, Aiden weber wod 1: 13+2, wod2: 8+5,wod:4+15,Isaac Heimbach :Wod1' VALERIE WOD#1 11rds WOD#2 10rds WOD#3 2 rds +20