Saturday 30 November 2013
20 minute AMRAP
12 lunges
15 Sit Ups
15 Body twist
5 Dips

          Grace
30 Clean and Jerks
        135 / 95 lbs

28 November 2013

Happy Thanksgiving Kettlebell Chipper!!

20 Minute Cap
RX 53/35

10 Turkey Get Ups
20 KB Snatch
30 KB Swings
40 KB Gobble Squats
50 Figure Eights
40 Gobble Squats
30 KB Swings
20 Snatch
10 Turkey Get Ups

Wednesday 27 November 2013
Wallballs 21,18,15,12,9,6,3
1 Arm Dumbell Snatch 3,6,9,12,15,18,21

20 Min AMRAP
 250 M Erg
6 Deadlifts
10 Box Jumps

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;