Thursday 25 September 2014

 Cashin - 30 Power cleans 135/95 - in Basement

3 Rounds
30 Air Squats
12 Burpees
30 KB Swings
12 Mountains

Cash out - 30 SDLHP

KaylaW; 18:02, lORI w. 18:45, Nikki 13:24 Kb 40lbs, Rolando 15:23 Kb 53lbs, Diane Di 16:16 @ 40lbs., Andrea 15:35 25# KB, Reyna 15:00#35KB" Karla 19:11 35 KB, Janine 20:38 @25, Jojo 19:39 @20, Alexis 25:49 John H 35:54 (60lbs), Kelly Mcg 26:52 (40lbs), Michael C 14:50 60kb, Valerie 17:42 (35lbs)

Wednesday

Cash in 30 Standing Broad Jumps
Tabata 12" jump
Rest 4 Min
Tabata 12" jump
Rest 4 Min
Tabata 12" jump
Rest 4 Min
Cash out 1000 m erg

Tracey, Karen, Cindi, Eric,

Tuesday 9/23
CI 50 walking lunges
20 MIN AMRAP
400m run or 400m row
21 DL 225/185
CO 50 sumo push ups

Rolando RX 3 rounds, Mike P RX 4 rounds, Brooke RX 2+6DL, Karla RX 2+8, Tara 155# 3 rounds+7, John H 5 rounds + 5 at 155 lbs, Alexis 5+167m, jojo5rds 55lbs, Janine K 4 rnd 95#, Andrea 4 rounds @95#, Michael C 4rd plus 200mk, John W 5rds @155lbs Reyna RX .6rnd, Lori W. 4+1lap, KellyMcg 4 @155lbs, susan f 4@75lds., Diane Di 4rds. run 375 meters @95lbs., mason p 3 1/2 rounds, Logan P: 4 rds + 400m row, Ty w 4rds + 400m row,Declan3 roundsRX225,Giovanni3 rounds185lbs22:50min

Monday
CI 75 thrusters 45# bar
21-15-9
OHS   95/135
T2B
CO 75 mountain climbers slow stretch the hip

Tara 14:29 @55#, Brooke 16:22 @95# K2E on ground, Diane Di @85 12:40, Janine K 8:47 55lb crunches, Jojo 8:50 15lb crunches, Taylor N 9:21 35#, James N 9:40 45#

Friday 19 September 2014

Cash In 1000m Row

21 KB Swings
21 Box Jumps
21 Standing Lunges

Cash Out 50 Burpees

Matt M. 13:15; Brooke 17:32 18in box, 35 KB first round, 50 KB last two rounds, Rolando 30" box 60 lbs KB 13:28, Pau la (mod ring rows) 17:30, Tara13:58 w/50#&24" , Diane Di 14:38 40lb., Amy P. 16:37 18 inch box, Nikki 8:07, Valerie 16:10 24" 40#kb, sade 8:12 George A. 11:09w60#&30"
Giovanni 24' box 60 KB 12:06,

Thursday 18 sep

Cash in 50 wall balls

5 rounds

12 HSPU
20 Deadlifs   185/135

Cash out 5 laps
Mike S 17:30 (DL155),Rolando RX 21:51, Jo' 13:00 @ 3rds, Karla 15:28, Nikki 12:57 RX,  John H 21:10, James N 19:05, Taylor N 20:00, Andrea 18:25 @95# Reyna 14:00- 135LBS, Stephanie: 17:45@95, Kelly Mcg 16:19 135lbs, Susan 19:00 65lbs, caroline 15:50   jojo 55lbs 12:27, Janine K 95lbs 12:47, Lori W. 12:20 @ 125,  Tricia 13:13, Valerie 16:20RX

Wednesday 17 September
Party with the Girls

95/65
Grace
Angie
Isabelle
Helen
Elizabeth
Nancy
Fran
Diane


Matt M. Finished Helen 21 KBs at 50#, Mike P Elizabeth 18 squat cleans,  Rolando 400 meters run off Nancy, Brooke ~1 pull up done in Helen, Meisee 4 pullups in Helen, Karla 5 squat cleans in Elizabeth, Tara 400 meters in Helen, Diane Di 400 meters Nancy, John Grace - Helen Elixabeth 21 rin dips no sq clean, jojo nancyii Janine nancy 7, Nikki-Fran 16 thrusters., Zach- Fran 7 Thrusters.,

Joann
1000m erg cashin
6 minute AMRAP
10 Air squats
10 HF Pushups
4 rds complete.

Tuesday 16 September 2014
Cash in - 75 Sumo Pushups

3 rds
1000 m erg
21 Thrusters 95/65

Cash out 75 Jumping Jax

Mike P 22:49 Rx, Jen C. 28:05, Art 30:15,Rolando 27:20 RX, Abbey 36:15, Nikki 20:02Rx,
 Paula 25:45 (modified ring rows)

Monday

Diane
21 -15 -9
Deadlift 225/185                                                                                                
HSPU

Rolando RX 6:15, Mike P 9:43, Paula 11:16, Brooke 8:35, Karla 15:26, Nikki 6:53Rx, Zach 4:32Rx,JoJO7:30 @55, Janine K 7:00 @85, Lori W. 6:03@135, Timothy 12:34 185, Stephanie 12:47 95, John W 12:21 @205 lbs, Logan P: 5:45, mason p 6:10, ty w 6:45,

Saturday
 5rds
ci-25 hspu

25 push press
50 Dubs

co- spray park run


Stephanie 22:47, Jen 21:47, Art 21:00, Jolyn 30:16, Michael C 11:15, Eli B 14:20, Nikki 13:56, Zach 13:52, tom 13:53

Friday September 12, 2014

Cash in : 50 high jumps

Helen
3 rounds
run 400m
21 kb swings
12 pull ups

Cash out 50 broad jumps

Jen (m) 20:16, Art 19:46, Cindi(m) 15:00, Karla 19:40 @35, Rolando 12:55 @60KB, Kyle 16:07 @40, Jolyn 19:46 @ 20, Tara 14:07w/40#, Amy P. 17:31@25 Logan P: 13:25, aidan o: 13:35, Michael C 11:59, ty w: 14:56, mason p 12:36, james n 21:09, taylor n 23:45, Stephanie 23: George A. 11:47@60kb

Thursday, September 11 2014

Cash In: 75 Hang Clean Jerks 45# Bar Only

20 Min AMRAP
250m Row
6 Deadlifts (75% Body weight)
10 Box Jumps

Cash Out: 1 mile jog

Matt M. 7 rds +107m, Brynna 6 STRICT PRESS NOT DL,Kayla W. 6+row, Mike P 7+190m row, Mike S 6+161m row,Rolando 6 + 180 m row,James N 6, Laura, Tra cy, Tricia 7,  Karla 6 +200m., Jolyn 6, Nikki 6 Rds in 15min(had yoga class), John H @155lbs 9+250M, Kelly Mcg 6@135lb, caroline 5 + 1.5 run Reyna 8 row., Lori W 8 run, Alexis 7,Timothy 10 row,susan 5+250m+6, Jay Jay- 7+ row, Anna J. @110lbs 5, Valerie 6@115lbs, Giovani @135 7 + 135 m row,Tara 5+250m w/ 110#

Monday 8 Sept 2014
Cash in
15 HSPU / 15 Ring Dips

2 Rounds
20 thirty inch box jumps
5 muscle ups or 15 progressions
30 twenty four inch box jumps
5 muscle ups or 15 progressions
40 twenty inch box jumps
5 muscle ups or 15 progressions

Cash Out 75 Ring Rows

Tricia 38:49 MU Prog, Nick L. 38:30 MU Prog. tara 1 RD.w/prog, Brooke 62:32, Karla complete,
Cindi complete, Juliane S. Complete, Laura complete, Tracy complete 

6:00 pm MOD WOD

Cash in 50 Wall balls

20 minute AMRAP
20 Box Jumps
15 Sumo Pushups
20 Air Squats
15 HF Pushups
20 Stationary Lunges
15 Burpees

Cash out 50 Slow Mountain Climbers

Janine K 2 +71, John W 4+1, JoJo 2+74, James N 2+55, Lori W. 4+73, Nikki 3






September 9th. 2014

Cash in    1000m row

21 Deadlift 225/185
400 m run
18 Deadlift
400m run
15 Deadlift
400 m run
12 Deadlift
400 m run


Karla 31:21 RX, Mike 17:57X, Cindi Completed, Rolando RX 18:59, Tricia 17:09 RX;
Brooke 30:10 RX, Nikki LeV. 18:57 RX, Tara 22:45@130lbs,Jolyn 27:00 @ 96lbs, Desire 27:00 @ 96lbs, Janine K 19:03 85lbs, JoJo 19:06 55 lbs, John W 13:43 @175lbs, Andrea 21:20 @90# Reyna 19:00<135 lbs="" p="">

Sunday

Baseline, Ring Rows  Jolyn J  8:56

Friday 5 September 2014

5 rounds:
10 cal row
10 Deadlifts 185/155
10 KB Swings
4 Burpee Pull Ups

Kelly Mcg 22:36, Mike P 18:14 Rx, cindi 23:32 M, Mike S 24:00(155), Tricia 26:02 RX, Karla 30:48, Brooke 31:20, Rolando 19:15 RX CTB, Amber B- complete Jay Jay DNF- Injured Rips

Wednesday 3 September 2014

Cash in 50 Wall Ball thrusters

21-18-15-12-9-6-3
HSPU
L sit

Cash out 50 Body twists

Rose W 15:25; Mike P 34:25; James N 15:08, Mike S 15:44,Rolando 19:22 strick HSPU ,Tara complete, Diane D. complete, Julie complete, Lori W. 10:35, Jared 11:22, John W. 16:54,
Kelly Mc 21:35,John H 26:11, mason p 28:18, aidan o 28:30, ty w 32:23,

Tuesday 2 September 2014

Cash in 50 Wall Balls

Row 30 Calories
30 Burpees
30 Hang Cleans 135/105

Cash out 50 Sumo Pushups

Rose W 11:53@65#; Rolando 9:44 RX ; Mike P 11:04 RX ; Karla 16:05 @60, Brooke 16:48 RX, Laura, Tracy, Joanna, Diane Di complete @95, Amy P. 17:03 @ 75 Jay Jay- 8:07, Janine K 14:33 @55, Reyna  11:00 .60, Lori W. 11:07@65, Kelly Mc 11:46@95, James N 12, Taylor N 12, Logan P: 15:06@135lbs, mason p 16:30 @135, ty w. 24:45 @95, Valerie 11:45 @95lbs