Saturday 09-21-2013

WOD:10 Rounds

10 KB Swings
150 M run
10 Med Ball Cleans
10 Burpees
 
Athletes: Jay 36:31
 Kyle 36:46;

Thursday 09-19-2013

Cash In: 75 kettlebell swings 60/40

 WOD:21-15-9
front squats 135/105
burpees

Cash Out:  1000M erg

Athletes: nichols 11:54 115#; Tricia 14:00 RX ; 
 Karla 16:55 @55 ; Rolando 11:32 RX; Diane carrol 14:41 RX; Mike H 7:01 RX; Christina 11:41 65#; Tara complete w/65; Kayla L complete @65#;
 brynna, Time: 11:23 rx;  nicole moore, Time: 12:48 @65#; Amanda M, Time: 9:55 @45;

Wednesday 09-18-2013

WOD: 30 rounds for time

5 wallballs
5 HSPU
1 clean and Jerk
 
Athletes: nichols, Time: 37:40;135#clean&jerl; modboxhspu; Rose Crews, Time: 40:10 65#,mod hspu; colleen dlugaszewski, Time: 41:40 65#/Mod hspu; Diane C , Time: 44:00 @ 95#; Tim J, Time: 34:17; christina curtaccio, Time: 41.20@65#; Rolando, Time: 36:02 2 135 RX; Matt, Time: 35:07; Karla, Time: 54:29 @55; Mike P, Time: 41:36, 95#; Gina, Time: 58:00@35; Heyleen, Time: 55:34@35; Maya, Time: 36:50; Kyle, Time: 45:10 @ 85#; Dan K, Time: 39:39; John O., Time: 49:30 @ 155lbs; Gina D., Time: 48:00@40lbs + reg pu's; Albert, Time: 46:05@115lbs hspu; Amber P, Time: 34:17 rx; Janine K, Time: 40:59@65; Alycia D., Time: 39:53 @ 65 lbs.; John P. @95 mod hspu, Time: 31:56; Jay, Time: 33:52; Nicole LeVeille, Time: 36:08; AmberVanEvera, Time: 33:50@75lbs.; Janine Gantz, Time: 37:50 @ 105lbs ; crystal, Time: 43:13; kelly, Time: 45:00#; Margaret M., Time: 43:42; Diane D, Time: 40:03 @ 95 lbs.; Alicia, Time: 21:52; Dave , Time: 31:48;

Tuesday 09-17-2013

Cash In:  50 Sumo push ups

 WOD: GRACE 
 30 Clean & Jerk (135/105)

Cash Out:  1000m ERG

Athletes: Diane C, Time: 5:31 @ 95#; Rose Crews, Time: 6:19, Reps: 65#; nichols, Time: 9:50, Reps: RX; Hailey, Time: 6:31, Reps: 55#; mike h, Time: 3:51, Reps: rx; james h, Time: 5:05, Reps: rx; Mike P, Time: 16:37, 125#; Lisa, Time: 6:05 75 lbs; Heyleen, Time: 23:11 ,35; Gina, Time: 18:25@35; Kyle, Time: 9:18 @ 75#; David L., Time: 8:07 @ 95; amber p, Time: 7:45 @95#; Rolando, Time: 6:52 RX; Tricia , Time: 11:26 105/95 for 6 reps; George A., Time: 4:36 Rx; Kayla W., Time: 5:01; Lauren D, Time: 11:23 @95lbs-17 @65 13; Amber VanEvera, Time: 4:50@65lbs; Dave Y, Time: 6:01@115lbs; Diane Di, Time: 14:01 15@85 15@105; Elysia, Time: 3:37 @65; Michael, Time: 16:02; Sean, Time: 5:05; Giovanni, Time: 7:35;

Monday 09-16-2013

WOD:Fran
12-15-9
Thrusters (95/65)
Pull-ups
 
Athletes: Rose Crews, Time: 8:14; Hailey, Time: 9:34; Joe YB, Time: 6:48; Matt M, Time: 13:58; Heyleen, Time: 17:13; Gina, Time: 20:00; Mike P, Time: 18:06; susank, Time: 14:55; DAVID L., Time: 7:58 @ 65; Karla , Time: 10:46 @ 45; Amanda M, Time: 9:47@35; Tara, Time: 6:41 RX w/grn band; Maya, Time: 10:33; Diane Di, Time: 8:21 RX; erica, Time: 1300; Amber P, Time: 5:40rx; Keith G., Time: 4:33;

AMRAP Hour
12 AMRAP 
10 KB Swings
10 Wall Balls
Run Out Front Door in Back Door
 Janine K, Reps: 5 reps; John W, Reps: 8rds; Jay, Reps: 7rds; Tamzan, Reps: 7 rounds; Alycia D., Reps: 6 rds + 6; crystal, Reps: 7rds+10; Youngie Y, Reps: 8 RDS;

Saturday 09-14-2013

WOD: 
4 rds 
10 Dead Lifts Body weight
25 Box Jumps

 
Athletes: Kyle, Time: 13:58 Rx; kelly, Time: 14:52rx; Jay, Time: 11:21@170; Nicole Moore, Time: 17:29; Mike P, Time: 18:18, 185#; Margaret M, Time: 16:36; George A., Time: 10:05 @ 205;

Friday 09-13-2013

WOD:
3 Rds
Row 2 Minutes for Calories
Max Rep Burpees 1 Minute 
Score + Total Reps and Calorie Combined.


Athletes: Diane C, Reps: 112; Natalie, Reps: 114; james, Reps: 144; mike h, Reps: 139; gary, Reps: 120; Lisa, Reps: 112; Rolando, Reps: 133; Karla, Reps: 90; Heyleen, Reps: 74; Jazz, Reps: 97; Gina, Reps: 85; Mike P, Reps: 128; Susan, Reps: 83; Amanda M, Reps: 105; Albert, Reps: 137; Gina D., Reps: 98; Diane D., Reps: 108; Tara , Reps: 110; Michael C, Reps: 168; gretchen P., Reps: 96; Janine K., Reps: 86; ethan m, Reps: 151; Youngie , Reps: 109; brynna, Reps: 134;

Wednesday 09-11-2013

Hero WOD "The Don"
(Scale as needed  - trust me.)

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

 
Athletes: Natalie; Mike H; Hailey; Colleen; Brian; Nik; Diane C; Gary; Wayne; Terry; Jentry; Rose Collar; Rose crews; TARA;

Tuesday 09-10-2013

Cash In -25 knees to elbow

WOD 21-15-9
OHS 115/85 (alt - air squat)
Burpees

Cash Out - 50 light kb swings
 
Athletes: Rose Crews, Time: 12:13 (55#) Hailey, Time: 13:33, Reps: (35#); Natalie , Time: 13:58, Reps: 75#; nichols, Time: 14:03, Reps: 95#; Jesse & Simon Crew, Time: 13:51, Reps: (65#); colleen, Time: 13:01, Reps: 35#; mike h, Time: 7:52 , Reps: #115; gary allan, Time: 12:23 , Reps: @95;
 Aiden W, Time: 8:21; Nicole Moore, Time: 9:10; Kyle, Time: 10:01 @ 45#; Michael, Time: 11:40; web, Time: 17:10;

Monday 09-09-2013

Cash in: 50 45# push press

WOD:  21-15-9
Hang squat cleans 135/105
HSPU

Cash Out:  50 med ball cleans

Athletes: Rose Crews, Time: 9:45 (65#);  Hailey, Time: 14:31; nichols, Time: 17:55(95#); Diane C, Time: 21:03 @ 95# HSPU Rx; Joe YB, Time: 18:54 @ 135#; Natalie, Time: 21:02 @ 95#; Rose Collar, Time: 18:04 @ 85#; mike h, Time: 14:23 rx; gary allan, Time: 15:45  @105; Nick Landis, Time: 26:15 @ 100#; Lisa, Time: 10:25 @65lbs; Matt, Time: 17:28; Rolando, Time: 20:58 RX; Karla, Time: 24:37 @ 45; Maya, Time: 12:16 @ 45; susan k, Time: complete; Cindi, Time: complete; Gina, Time: complete; Heyleen, Time: 17:30; Margaret M, Time: 12:13; Dan K, Time: 11:54RX; Albert D, Time: 14:56@115 HSPUrx; Gina D., Time: 14:19 @35lbs + reg PU's; Amber P., Time: 15:16 @ 85# HSPUrx;