5/18/10
"Tommy V"
21 Thrusters M-115 F-95
12 Rope Climbs
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs
5/17/10
"Erin" - 5 Rounds
15 DB Split Cleam M-40 F-25
21 Pull Ups
5/14/10
"Fran" - 21-15-9
Thrusters
Pull Ups
5/13/10 - "Mr. Joshua" - 5 Rounds
Run 400 M.
30 GHD Sit Ups
15 Deadlift M-250 F-185
5/12/10 - "Griff"
Run 800
Run 400 - Backward
Run 800
Run 400 - Backward
5/7/10
Run 5K
5/6/10 - "JT" - 21-15-9
HSPU
Ring Dips
Push Ups
5/5/10 - 5 Rounds
20 OH Lunges M-45 F-25
20 Burpees
5/4/10
"Michael" - 3 Rounds
800 M. Run
50 Back Ext.
50 Sit Ups
5/3/10
"Hansen" - 5 Rounds
30 KB Swings
30 Burpees
30 Sit Ups
4/30/10
# Rounds in 20 minutes
20 SDHP M-65 F-45
20 Walking Lunges
20 Push Press M-65 F-45
20 Squats
4/29/10
5 Rounds
400 M. Run
20 Push Ups
20 W. Balls
4/28/10
30 Deadlift M-225 F-135
30 Burpees
30 W. Balls M-20 F-14
30 Ring Dips
4/27/10
"Angie"
100 Pull Ups
100 Sit Ups
100 Push Ups
100 Squats
4/24/10
5 Rounds F/T
15 Thrusters M-65 F-45
15 SDHP M-65 F-45
4/23/10
# Rounds in 20 minutes
15 KB Swings M-1.5 F-1
10 Box Jumps
5 Ring Dips
4/22/10
Run 1 mile F/T
4/21/10
# Rounds in 20 minutes
30 OH lunges M-45 F-25
15 Rind dips
10 Pull ups
4/20/10
"Karen" - 150 wall balls
4/19/10
5 Rounds F/T
25 Box Jumps
15 Thrusters M-95 F-65
5 Pull Ups
4/16/10
"Michael" - 3 Rounds
Run 800 M. Run
50 Back Exr.
50 Sit Ups
4/15/10
"Fran" - 21-15-19
Thrusters M-95 F-65
Pull Ups
4/14/10
"JT" -21-15-9
HSPU
Ring Dips
Push Ups
4/13/10
# Rounds in 20 minutes
10 W.Balls M-20 F-14
10 GHD Back Ext.
10 Sit Ups
10 Pull Ups
4/12/10
5 Rounds
400 M. Run
20 Push Ups
20 Box Jumps
4/10/10
"Cindy"
# Rounds in 20 mninutes
15 Squats
10 Push Ups
5 Sit Ups
4/9/10
3 Rounds
800 M. Run
21 Front Squats M-135 F-95
21 Push Ups
4/8/10
5 Rounds
400 M. Run
15 Deadlifts M-135 F-95
10 Wall Balls M-20 F-14
4/7/10
21-18-15-12-9-6-3
Power Cleans M-95 F-65
Sit Ups
Ring Dips
4/6/10
5 Rounds
40 OH Lunges M-45 F-25
20 Burpees
4/3/10
"Karen" - 150 Wall Balls F/T M-20 F-14
4/2/10
3 Mile Run F/T
4/1/10
"Tabata"
Box Jumps
Ring Dips
KB Swings M-1 F-.5
Thrusters M-65 F-45
3/31/10
# Rounds in 20 minutes
15 KB Swings M-1 F-.5
10 Box Jumps
5 Ring Dips
3/30/10
5 Rounds
20 W. Balls m-20 F-14
20 Box Jump Overs
3/29/10
"Angie"
100 pull ups
100 push ups
100 sit ups
100 squats
3/27/10
100 Burpee - Pull Ups F/T
3/26/10
5 Rounds F/T
15 P.Press M-95 F-65
15 SDHP M-95 F-65
15 Push Ups
3/25/10
"Tabata"
Pull Ups
Sit ups
Push Ups
Squats
3/24/10
Run 4 - 400 M. - rest 2 min. between - add total time
3/23/10
3 Rounds F/T
400 M. Run
20 Box Jumps
20 Wall Balls
3/8/10
"Michael" - 3 Rounds
800 M. Run
50 Back Ext.
50 Sit Ups
3/17/10
150 OH Lunges M-45 F-25
3/16/10
"Fight Gone Bad!"
3/15/10
"Filthy 50"
3/12/10
500 Squats F/T
3/11/10
"Barbara" - 5 rounds
20 pull ups
30 push ups
40 sit ups
50 squats
3/10/10
Run 1 mile F/T OR Row 2000 M. F/T
3/9/10
# Rounds in 20 minutes
5 Thrusters M-95 F-65
7 Push Ups
10 SDHP M-95 F-65
3/8/10
7 Rounds for time
21 Shoulder press M-75 F-55
21 Back Ext.
3/6/10
"J.T" - 21-15-9
HSPU
Ring Dips
Push Ups
3/5/10
2000 M. Row
3/4/10
3 Rounds F/T
500 M. Row
30 Burpees
30 Knees to Elbows
3/3/10
3 Rounds F/T
15 Thrusters M-95 F-65
10 Push Ups
5 Ring Dips
3/2/10
21-15-9
SDHP M-95 F-65
KB Swings M-1.5 F-1
Pull Ups
3/1/10
"Cindy" - # of Rounds in 20 minutes
15 Squats
10 Push Ups
5 Pull Ups
2/27/10
150 Overhead Lunges M-65 F-45
2/26/10
# Rounds in 20 min.
10 Pull Ups
10 Thrusters M-65 F-45
2/25/10
7 Rounds F/T
10 SDHP M-95 F-65
10 Ring Dips
2/24/10
"Karen"
150 Wall Balls
2/23/10
5 Rounds F/T
25 Burpees
25 KB Swings M-1 F-.5
2/22/10
"Barbara" - 5 Rounds F/T
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
2/20/10
"Fran" 21-15-9
Thrusters M-95 F-65
Pull Ups
2/19/10
"JT" 21-15-19
HSPU
Ring Dips
Push Ups
2/18/10
4 Rounds F/T
50 Squats
30 Walking Lunges
15 Box Jumps
2/17/10
150 Burpees
2/16/10
150 DB Power Clean and Press M-30 F-15
2/15/10
10 Rounds F/T
10 Push Ups
10 Ring Dips
2/13/10
5 Rounds F/T
20 P. Press M-95 F-65
20 Pull Ups
2/12/10
3 Rounds F/T
500 M. row
20 Box Jumps
20 Back Ext.
20 Sit Ups
2/11/10
3 Roundss
400 M. Run/Row
15 Ring Dips
10 Pull Ups
2/9/10
3 Rounds
50 Back Extensions
50 Hanging Knee to Elbows
2/8/10
5 Rounds
15 Thrusters M-95 F-65
15 SDHP M-95 F-65
2/5/10
3 Rounds F/T
30 SDHP M-65 F-45
30 Burpees
30 W. Balls M-20 F-14
30 Push Ups
2/4/10
Row 2 miles F/T
2/3/10
# Rounds in 20 minutes
15 DB Swings M-1.5 F-1
10 Pull Ups
5 Ring Dips
2/2/10
3 Rounds
50 Squats
50 Box Jump Over's - short 10' box
50 Sist Ups
1/22/10
21-15-9
Burpees
Pull Ups
Ring Dips
1/21/10
5 Rounds F/T
15 Front Squats M-95 F-65
15 Push Press M-95 F-65
1/19/09
3 Rounds F/T
25 SDHP M-65 F-45
25 Burpees
25 Box Jumps
1/18/09
"Angie"
100 Pull Ups
100 Sit Ups
100 Push Ups
100 Squats
1/15/05
"Fran" - 21-15-9
Thrusters M-95 F-65
Pull Ups
1/14/10
150 DB Clean and Press M-35/30 F-20/15
1/13/10
"Helen" - Rowing - 3 Rounds
500 M. Row
21 KB Swings M-1.5 F-1
12 Pull Ups
1/12/10
"J.T." -21-15-9
HSPU
Ring Dips
Push Ups
1/11/10
5 Rounds F/T
1/8/10
# Rounds in 20 minutes
15 GHD Back Extensions
15 Squats
15 Push Ups
1/7/10
5 Rounds F/T
20 Ring Dips
50 Squats
1/6/10
Row 2K For Time
1/5/10
"Kelly"
150 Wall Balls
12/29/09
Row 6K
12/28/09
"Angie"
100 Pull Ups
100 Sit Ups
100 Push Ups
100 Squats
12/11/09
"Cindy"
15 Squats
10 Push Ups
5 Pull Ups
12/8/09
"Fran"
21-15-9
Thrusters M-95 F-65
Pull Ups
12/7/09
"Karen"
150 W. Balls
12/5/09
"Michael"
3 Rounds
800 M. Run
50 Back Ext.
50 Sit Ups
12/4/09
# Rounds 20 minutes
30 Walking Lunges
30 Push Press M-65 F-45
12/3/09
3 rounds
25 W. Balls
25 Ring Dips
25 KB Swings M-1 F-.5
12/2/09
5 Rounds
50 Squats
25 Box Jumps
11/30/09
150 Burpees F/T
11/28/09
"Barbara"
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
11/27/09
5 Rounds
30 Back Ext.
30 Sit Ups
11/26/09 - Happy Thanksgiving!
Press - 5-5-5-5-5
11/25/09
"Fran" - 21-15-9
Thrusters M-95 F-65
Pull Ups
11/24/09
# Rnds in 20 min.
Row 250 m.
15 SDHP M-95 F-65
10 Ring Dips
11/21/09
21-18-15-12-9-6-3
KB Swings M-1.5 F-1
Pull Ups
11/20/09
3 Rounds F/T
20 Pull Ups
20 Ring Dips
20 Back Ext.
11/19/09
"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
11/18/09
5 Rounds F/T
20 Burpees
20 Box Jumps
11/17/09
Row 2000 M. or Run 1 Mile
100 Push Ups
100 Sit Ups
Row 2000 M. or Run 1 Mile
11/16/09
"Helen"
3 Rounds
400 M.
21 KB Swings M-1.5 F-1
12 Pull Ups
11/13/09
"Jackie"
1000 M. Row
50 Thrusters M-45 F-25
30 Pull Ups
11/12/09
# Rounds in 20 minutes
5 Pull Ups
5 Ring Dips
15 Sit Ups
11/10/09
4 Rounds
400 M. Run
50 Squats
11/5/09
10 Rounds F/T
10 Push Ups
10 Ring Dips
Today is "Hunter's" Angel day but we are going to do that this Saturday!
11/3/09
5 Rounds F/T
15 W. Balls
15 KB Swings M-1.5 F-1
11/2/09
"Cindy"
5 Pull Ups
10 Push Ups
15 Squats
10/30/09
5 Rounds
5 Deadlift M-275 F-205
10 Burpees
10/29/09
"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
10/28/09
# Rounds in 20 minutes
5 Thrusters M-95 F-65
7 Hang Power Cleans M-95 F-65
10 SDHP M-95 F-65
10/27/09
Deadlift
5-5-5-5-5
10/26/09
"Fight Gone Bad"
10/24/09
"Michael" - 3 Rounds F/T
Run 800 Meters
50 Back Ext.
50 Sit Ups
10/20/09
Rounds
25 Push Ups
25 Sit Ups
10/15/09
21-15-9
Deadlift M-225 F-155
KB Swings M-1.5 F-1
10/9/09
5 Rounds
40 Overhead Lunges M-45 F-25
20 Burpees
10/8/09
"Barbara" - 5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
10/7/09
5 Rounds
25 W. Balls
25 KB Swings M-1 F-.5
10/6/09
"Helen"
3 Rounds
400 M. Run
21 KB Swings M-1.5 F-1
12 Pul Ups
10/5/09
21-18-15-12-9-6-3
Power Cleans M-95 F-65
Sit Ups
GHD. Back Ext.
10/3/09
3 Rounds
800 M. Run
21 Front Squat M-135 F-95
21 Push Ups
10/2/09
"Cindy"
15 Squats
10 Push Ups
5 Pull Ups
10/1/09
5 Rounds F/T
400 M. Run
15 Deadlift M-135 F-95
10 Burpees
9/29/09
# Rounds in 20 minutes
10 Push Ups
5 Ring Dips
9/28/09
500 Squats F/T
9/24/09
1 Mile For Time!
9/23/09
# Rounds in 20 minutes
5 Thrusters M-95 F-65
7 Push Ups
10 SDHP M-95 F-65
9/22/09
7 Rounds F/T
21 Shoulder Press M-75 F-55
21 Back Extensions
9/21/09
CFT - Back Squat, Deadlift, Press
9/19/09
"Elizabeth"
21-15-9
Clean M-135 F-95
Ring Dips
9/18/09
"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
9/17/09
Deadlift
5-5-5-5-5
9/16/09
"Randy"
75 Power Snatch M-75 F-55
9/14/09
"Michael"
3 Rounds
800 M. Run
50 GHD Back Extensions
50 Sit Ups
9/11/09
Thrusters
3-3-3-3-3
9/10/09
5 Rounds
400 M. Run
15 Front Squats M-135 F-95
9/9/09
Hang Power Clean
3-3-3-3-3
9/8/09
150 Overhead Lunges M-65 F-45
9/3/09
Run 5K
9/2/09
# Rounds in 20 minutes
10 Wall Balls M-20 F-14
10 GHD Back Extensions
10 Sit Ups
9/1/09
"Cindy"
15 Squats
10 Push Ups
5 Pull Ups
8/31/09
5 Rounds F/T
400 M. Run
20 Push Ups
20 Box Jumps
8/28/09
# Rounds in 20 minutes
15 P. Press M-95 F-65
10 Burpees
5 Pull Ups
8/27/09
Deadlift - 5-5-5-5-5
8/26/09
"Karen"
150 Wall Balls
8/25/09
Rx'd - 7 Rounds F/T
10 SDHP
10 Ring Dips
8/24/09
3 Rounds F/T
Row 500 M.
25 Burpees
Run 400 M.
8/21/09
Rx'd - 3 Rounds F/T
800 M. Run
30 Wall Balls M-20 F-14
30 SDHP M-65 F-45
8/20/09
"Tabata"
Pull Up
Sit Up
Push Ups
Squats
8/19/09
"Grace"
30 Clean & Jerk M-135 F-95
8/18/09
"Filthy Fifty"
8/17/09
Run 400 M.
21 Push Press M-135 F-95/65
Run 400 M.
18 Push Press
Run 400 M.
15 Push Press
Run 400 M.
12 Push Press
8/14/09
"JT" -21-15-9
HSPU
Ring Dips
Push Ups
8/13/09
"Cindy" - # Rounds in 20 minutes
5 Pull Ups
10 Push Ups
15 Squats
8/12/09
Front Squat - 3-3-3-3-3
8/11/09
# Rounds in 20 minutes
20 SDHP M-95 F-65
20 Box Jumps
8/10/09
Rx'd - 4 Rounds F/T
400 M. Run
50 Squats
8/8/09
"Michael" - 3 Rounds F/T
800 M. Run
50 Back Ext.
50 Sit Ups
8/7/09
5K Run
8/6/09
"Barbara" - 5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squata
8/5/09
"Cindy" - # Rounds F/T
15 Squats
10 Push Ups
5 Pull Ups
8/4/09
Thrusters - 3-3-3-3-3
8/3/09
"Kelly" - 5 Rounds
400 M. Run
30 Box Jumps
30 Wall Balls M-20 F-14
8/1/09
"Fran" - 21-15-9
Thrusters M-95 F-65
Pull Ups
7/31/09
Rx'd - 3 Rounds F/T
400 M. Run
15 Knees to Elbows
15 GHD Back Ext.
15 Sumo Deadlift High Pull M-95 F-65
7/30/09
Back Squat - 3-3-3-3-3
7/29/08
Rx'd - 5 Rounds F/T
15 Thrusters M-95 F-65
15 Box Jumps
7/28/09
Rx'd - # Rounds in 20 minutes
15 D.B clean and press M-40 F-25
15 Push Ups
7/27/09
Rx'd - # Rounds in 20 minutes
15 Power Cleans M-95 F-65
10 Ring Dips
5 Pull Ups
7/25/09
Rx'd - F/T
50 Wall Balls M020 F-14
50 Pull Ups
30 Wall Balls
30 Pull Ups
20 Wall Balls
20 Pull Ups
7/24/09
Rx'd - 5 Rounds F/T
400 M. Run
20 Rt. Arm (one arm) Press D. B. M-45 F-30
20 Lt. Arm
7/23/09
1 Mile Run
300 Squats
1 Mile Run
7/22/09
Rx'd - # Rounds in 20 minutes
5 Thrusters M-95 F-65
7 Hang Power Cleans
10 Sumo Deadlift High Pull
7/21/09
Rx'd - 3 Rounds F/T
25 Box Jumps
20 KB Swings M-1.5 F-1
15 Hanging Knees to Elbows
7/20/09
Rx'd - 150 Burpee-Box Jumps!:)
7/18/09
"Cindy" - # Rounds in 20 minutes
15 Squats
10 Push Ups
5 Pull Ups
7/17/09
Rx'd - F/T
150 Front Squats M-135 F-95
7/16/09
Rx'd - 5-5-5-5-5
7/15/09
Rx'd - 3 Rounds F/T
400 M. Run
20 Box Jumps
10 Pull Ups
7/14/09
Rx'd - F/T
15 Hang Power Clean M-135 F-95/ M-95 F-65
30 Ring Dips
12 H. P. Cleans
24 Ring Dips
9 H.P. Cleans
18 Ring Dips
6 H.P. Cleans
12 Ring Dips
3 H.P. Cleans
6 Ring Dips
7/13/09
Rx'd - 5K Run!!!
7/11/09
"Mr. Joshua" - 5 Rounds F/T
400 M. Run
30 GHD Sit Ups
15 Deadlift M-250 F-185
7/10/09
Rx'd - 3-3-3-3-3
Thrusters
7/9/09
Rx'd - 5 Rounds F/T
30 Sit Ups
30 GHD Back Ext.
7/8/09
Rx'd - 150 Overhead Lunges F/T
(Back knee touches)
M-65 F-45
7/7/09
Rx'd - # Rounds in 20 minutes
15 KB Swings
10 Push Ups
5 Burpees
7/6/09
"Barbara" - 5 Rounds F/T
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
7/1/09
Rx'd - 4 Rounds F/T
400 M. Run
50 Squats
6/30/09
Rx'd - 5 Rounds F/T
15 Thrusters M-95 F-65
15 SDHP M-95 F-65
6/29/09
Rx'd - 3-3-3-3-3
Power Cleans
6/27/09
"Hansen" - 5 rounds F/T
30 KB Swings M- 1.5 F-1
30 Burpees
30 GHD Sit Ups
6/26/09
4 Rounds F/T
400M. Row
*Rest as needed between rounds
6/25/09
Rx'd - 5-5-5-5-5
Back Squat
6/24/09
"Grace"
30 Clean & Jerk M-135 F-95
6/23/09
"Hunter"
1 Mile
15 Rounds
10 Wall Balls M-20 F-14
10 KB Swings M-1 F-1.5
10 Sit Ups
10 Pull Ups
10 GHD Back Ext.
10 Ring Dips
1 Mile
6/22/09
Rx'd - 1 Mile F/T
6/20/09
Rx'd - 2000 M. Row
6/19/09
"Murph"!
1 mile run
300 Squats
200 Push Ups
100 Pull Ups
1 Mile
6/18/09
Elizabeth - 21-15-9
Clean M-135 F-75
Ring Dips
6/17/09
Rx'd - 3-3-3-3-3
Front Squat
6/16/09
Tabata -Oh yeah:)
Pull Ups
Sit Ups
Push Ups
Squats
6/15/09
Rx'd - 5 Rounds F/T
21 SDHP M-95 F-65
21 Ring Dips
6/12/09
"Filthy Fifty"
6/11/09
Rx'd - 3-3-3-3-3
Shoulder Press
6/10/09
"Angie" - F/T
100 Pull Ups
100 Sit Ups
100 Push Ups
100 Squats
6/9/09
"D.T." - 5 Rounds F/T
12 Deadlift M-155 F-95
9 Hang power cleans M-155 F-95
6 Push Jerk M-155 F-95
6/8/09
"Helen" - 3 Rounds F/T
Run 400 M.
21 KB Swings M-1.5 F-1
12 Pull Ups
6/6/09
Rx'd - 3 Rounds F/T
Row 500 M.
21 Burpees
Run 400 M.
6/5/09
"JT" -
21-15-9 reps F/T
HSPU
Ring Dips
Push Ups
6/4/09
"Michael" - 3 Rounds F/T
800 M. Run
50 Back Extensions
50 Sit Ups
Scaled - 3 Rounds F/T
400 M. Run
25 Back Extensions
25 Sit Ups
6/3/09
"Cindy" - # Rounds in 20 minutes
5 Pull Ups
10 Push Ups
15 Squats
Scaled - # Rounds in 10 minutes
6/2/09
Rx'd - 3 Rounds F/T
100 Overhead Lunges M-45 F-25
25 Burpees
Scaled - 3 Rounds F/T
50 Overhead Lunges M-25 F-15
15 Burpees
6/1/09
"Nancy" - 5 Rounds
400 M. Run
15 Overhead Squat M-95 F-65
Scaled - 3 Rounds
400 M. Run
15 Overhead Squat M-65 F-45
5/30/09
Rx'd - F/T
50 Ring Dips
Run 400 M.
50 Push Ups
Run 400 M.
50 HSPU
Run 400 M.
Scaled
25 Ring Dips
Run 200 M.
25 Push Ups
Run 200 M.
25 HSPU
Run 200 M.
5/29/09
Elizabeth - 21-15-9
Clean M-135 F-85
Ring Dips
Scaled -21-15-9
Clean M-95 F-45
Ring Dips
5/28/09
Deadlift - 3-3-3-3-3
5/27/09
Rx'd - 5 Rounds F/T
40 OH Lunges M-45 F-25
20 Burpees
5/26/09
"Kelly" - 5 Rounds F/T
400 M. Run
30 Box Jumps
30 W.Balls
5/25/09
MEMORIAL DAY WOD
"POW"!
5/23/09
Rx'd - 5K Run!
5/22/09
Rx'd - F/T
500 M. Row
21 Push Press M-115 F-75
500 M. Row
18 Push Press
500 M. Row
15 Push Press
500 M. Row
12 Push Press
5/21/09
"Cindy" - # Rounds in 20 minutes
5 Pull Ups
10 Push Ups
15 Squats
5/20/09
"Fran" - 21-15-9
Thrusters M-95 F-65
Pull Ups
5/19/09
Rx'd - Push Jerk 5-5-5-5-5
5/15/09
CrossFit Total!!!
5/13/09
Rx'd - Row 1 mile F/T
5/12/09
"Fight Gone Bad"!
5/9/09
"Michael" - 3 Rounds F/T
800 M. Run
50 Back Extensions
50 Sit Ups
Scaled - 3 Rounds F/T
400 M. Run
25 Back Extensions
25 Sit Ups
5/8/09
Rx'd - 5 Rounds F/T
21 SDHP M-95 F-65
21 Ring Dips
Scaled - 3 Rounds F/T
21 SDHP M-65 F-45
21 Ring Dips (assisted)
5/7/09
"Tabata" - Oh yeah:)!!!
Pull Ups
Sit Ups
Push Ups
Squats
5/6/09
Rx'd - For Time
21 Deadlift M-225 F-135
Run 400
15 Deadlift
Run 400
9 Deadlift
Run 400
5/5/09
Rx'd - Back Squat - 3-3-3-3-3
5/4/09
"Hansen" - 5 Rounds F/T
30 KB Swings M-1.5 F-1
30 Burpees
30 GHD Sit Ups
5/2/09
"Filthy Fifty"
5/1/09
Rx'd - 7 Rounds F/T
10 One legged squats (alternate 5 each)
12 Ring dips
15 Pull ups
4/30/09
Rx'd - Back Squat - 5-5-5-5-5
4/29/09
"Griff" - F/T
Run 800 M.
Run 400 M. Backwards
Run 800 M.
Run 400 M. Backwards
4/28/09
Rx'd - 10 Rounds F/T
25 Box Jumps - 10'' box
15 Push Ups
4/27/09
"Karen" - 150 Wall Balls F/T M-20 F-14
4/25/09
Rx'd - # Rounds in 20 minutes
10 Thrusters M-65 F-45
10 Push Ups
Scaled - # Rounds in 10 minutes
10 Thrusters M-55 F-35
10 Push Ups
4/24/09
Rx'd - Deadlift - 3-3-3-3-3
4/23/09
Run 5K
4/21/09
Rx'd - F/T
Run 1 mile
100 Squats
80 P. Press M-65 F-45
60 Box Jumps
40 KB Swings M-1 F-.5
20 Wall Balls M-20 F-14
4/20/09
"Grace" - 30 Clean & Jerk M-135/105 F-95/65
4/17/09
Rx'd
40 dips
1 mile run
40 dips
Scaled
20 dips
1 mile walk or run
20 dips
4/15/09
"Filthy Fifty"
4/14/09
Rx'd - Thrusters - 3-3-3-3-3
4/11/09
Rx'd - Row 2000 Meters
Scaled - Row 1000 Meters
4/10/09
Rx'd - # Rounds in 20 minutes
10 Pull Ups
10 Thrusters M-95 F-65
Scaled - # Rounds in 10 minutes
10 Pull Ups
10 Thrusters M-65 F-45
4/9/09
Rx'd - 3-3-3-3-3-3-3
Power Clean
4/8/09
Rxd - 5 Rounds F/T
25 Burpees
25 Sit Ups
Scaled - 3 Rounds F/T
4/7/09
Rx'd - 5 Rounds F/T
15 Hang Power Snatch M-95 F-65
Row 500 Meters
4/6/09
Rx'd - 3 Rounds F/T
21 Knees to Elbows
21 KB Swings M1.5 F-1
21 Push Ups
21 Pull Ups
21 Box Jumps
21 Back Ext.
42 Walking Lunges
Scaled - 1 Round F/T
4/4/09
Rx'd M-155 F-95
15 Power Cleans
30 Ring Dips
12 Power Cleans
24 Ring Dips
9 Power Cleans
18 Ring Dips
6 Power Cleans
12 Ring Dips
3 Power Cleans
6 Ring Dips
Scaled M-135 F-45/65
4/3/09
Rx'd - 4 Rounds F/T
Run 400 M.
50 Squats
Scaled - 2 Rounds F/T
4/2/09
Rx'd - 1 Mile Run F/T
Scaled - 800 Meters F/T
4/1/09
"Fight Gone Bad" - This is not an April Fools!!!:) Lol
3/31/09
Rx'd - Press 5-5-5-5-5
3/30/09
"Mr. Joshua" - 5 Rounds F/T
Run 400 Meters
30 GHD Sit Ups
15 Deadlift M-250 F-165
Scaled - 3 Rounds F/T
Run/Walk 400 Meters
30 Sit Ups
15 Deadlift M-165 F-95
3/28/09
Rx'd - 5 Sets of 5
Front Squat
3/27/09
"Barbara" - 5 Rounds F/T
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
3/26/09
"Elizabeth" - 21-15-9
Clean M-135 F-75
Ring Dips
3/25/09
"Helen" - 3 Rounds F/T
400 M. Run
21 KB Swings M-1.5 F-1
12 Pull Ups
3/24/09
Rx'd - deadlift - 3-3-3-3-3
3/23/09
Rx'd - # Rounds in 20 minutes
5 Pull Ups
5 Ring Dips
15 Sit Ups
Scaled - # Rounds in 10 minutes
3/20/09
"Jackie"
1000 M. Row
50 Thrusters M-45 F-35
30 Pull Ups
Scaled
1000 M. Row
25 Thrusters M-35 F-25
15 Pull Ups
3/19/09
Rx'd - 4 Rounds F/T
400 M. Run
15 Ring Dips
1 Rope Climb
Scaled - 4 Rounds F/T
400 M. Run/Walk
15 Ring Dips (assisted)
5 Pull Ups
3/18/09
Rx'd - # Push Ups in 20 minutes
Scaled - # Push Ups in 10 minutes
3/17/09
Rx'd - Back Squat 7x3
3/16/09
Rx'd - 3 Rounds F/T
400 M. Run
30 Burpees
30 Knees to Elbows
Scaled - 3 Rounds F/T
200 M. Run
15 Burpees
15 Knees to Elbows
3/14/09
Rx'd - For Time
15 Power Cleans M-155 F-105
30 Ring Dips
12 Power Cleans
24 Ring Dips
9 Power Cleans
18 Ring Dips
6 Power Cleans
12 Ring Dips
3 Power Cleans
6 Ring Dips
Scaled - M-105 F-65
3/13/09
Rx'd - 5k Run
Scaled - 1 mile run
3/12/09
Rx'd - 100 Press M-135 F-75
Scaled - 100 Press M-95 F-55
3/11/09
Rx'd - Deadlift 5x3
3/10/09
Rx'd - # Rounds in 20 minutes
30 Walking Lunges
20 Push Press M-65 F-45
10 Burpees
Scaled - # Rounds in 10 minutes
3/9/09
Rx'd - 3 Rounds F/T
15 Thrusters M-95 F-65
10 Push Ups
5 Ring Dips
3/7/09
"Michael" - 3 Rounds F/T
800 M. Run
50 Back Ext.
50 Sit Ups
Scaled - 3 Rounds F/T
400 M. Run/Walk
25 Good Mornings
25 Crunches
3/6/09
"Cindy" - # Rounds in 20 minutes
15 Squats
10 Push Ups
5 Pull Ups
Scaled - # Rounds in 10 minutes
3/5/09
Rx'd - Row 2k
Scaled - Row 1k
3/4/09
Rx'd - 21-15-9
SDHP M-95 F-65
KB Swing M-1.5 F-1
Pull Ups
3/3/09
Rx'd - Press 7x1
3/2/09
"Mr. Josua" - 5 Rounds F/T
400 M. Run
30 GHD Sit Ups
15 Deadlift M-250 F-155
Scaled - 3 Rounds F/T of the above
2/28/09
Rx'd - 5 Rounds F/T
20 OH Lunges M-45 F-25
20 Burpees
Scaled - 3 Rounds F/T of the above
2/27/09
Rx'd - # Rounds in 20 minutes
10 Pull Ups
10 Trusters M-65 F-45
Scaled - # Rounds in 10 minutes
10 Pull Ups (assisted)
10 Thrusters M-45 F-25
2/26/09
Rx'd - Shoulder Press 5x1
Push Press 5x3
Push Jerk 5x5
2/25/09
Rx'd - 21-15-9
Burpees
Inverted Burpees :) oh yeah!!!
2/24/09
Rx'd - Power Clean - 5 Sets of 3 Reps
2/23/09
"Barbara" - 5 rounds F/T
2/21/09
"Fran" - 21-15-9
Thrusters M-95 F-65
Pull Ups
Scaled - 21-15-9
Thrusters M-65 F-45
Pull Ups (assisted)
2/20/09
"J.T." - 21-15-9
HSPU
Ring Dips
Push Ups
2/19/09
Rx'd - 4 Rounds F/T
50 Squats
30 Walking lunges
15 Box Jumps
Scaled - 2 Rounds F/T
50 Squats
30 Walking Lunges
15 Box Jumps
2/18/09
Rx'd - 5 Rounds F/T
10 Push Press M-95 F-65
10 Burpees
10 Power Cleans M-95 F-65
Scaled - 3 Rounds F/T
10 Push Press M-65 F-45
10 Burpees
10 Power Cleans M-65 F-45
2/17/09
Rx'd - Back Squat - 5 Sets of 3 Reps
2/16/09
Rx'd - 10 Rounds F/T
10 Push Ups
10 Ring Dips
Scaled - 5 Rounds F/T
10 Push Ups
10 Ring Dips (assisted)
2/13/09
Rx'd - Run 1 mile F/T OR Row 2000 m. F/T
Scaled - 800 meters F/T OR Row 1000 m. F/T
2/12/09
Rx'd - # Rounds in 20 minutes
30 OH Lunges (Back knee touches) M-45 F-25
15 Ring Dips
1 Rope Climb
Scaled - # Rounds in 10 minutes
30 OH Lunges (Back knee touches)
15 Ring Dips (assisted)
10 Pull Ups (assisted)
2/10/09
Rx'd - 5 Rounds F/T
20 Back Extensions
20 Hanging knees to Elbows
Scaled - 5 Rounds F/T
20 Good Mornings M-35 F-20
20 Sit Ups/Crunches
2/9/09
Rx'd - 5 Rounds F/T
15 Thrusters M-95 F-65
15 SDHP M-95 F-65
Scaled - 3 Rounds F/T
15 Thrusters M-65 F-45
15 SDHP M-65 F-45
2/6/09
Rx'd - F/T
30 Deadlift M-225 F-135
30 Burpees
30 W.Balls M-20 F-14
30 Ring Dips (Non - assisted)
Scaled - F/T
30 Deadlift M-135 F-65
30 Burpees
30 W.Balls M-14 F-10
30 Ring Dips (Assisted)
2/5/09
Rx'd - Row 10k OR Run 5k
Scaled - Run 1 mile F/T
1/31/09
"Filthy Fifty"
Scaled - "Dirty 30"
1/30/09
Rx'd - 21-15-9 F/T
W. Balls
Box Jumps
Push Ups
1/29/09
CFT
1/28/09
Rx'd - Row 2k
1/27/09
Rx'd - 150 DB Power Clean & Press
M-35/30
F-20/15
Scaled - 75 OR 50 Reps
(Same Weight)
12/15/08
"Filthy 50"
50 Box Jumps
50 Jumping Pull Ups
50 KB Swings M-1 F-.5
50 Walking Lounges
50 Hanging Knees to Elbows
50 Push Press M-45 F-25
50 GHD Back Extensions
50 Wall Balls M-20 F-14
50 Burpees
50 Double Unders
Scaled - "Filthy 30"
30 each of the above exercises
12/13/08
Rx'd - 100 Reps F/T
Push Press M-135 F-95
Scaled - 75 Reps F/T
Push Press M-95/65 F-65/45
12/12/08
Rx'd - 5 Rounds F/T
20 KB Swings M-1.5 F-1
20 Box Jumps
12/11/08
Rx'd - Row 2000 M.
12/10/08
Rx'd - # Rounds in 20 Minutes
10 Deadlift M-135 F-95
10 Push Ups
12/9/08
"Annie" - 50-40-30-20-10
Double Unders
Sit-Ups
12/8/08
Back Squat - 5x3
12/6/08
Rx'd - 500 Squats F/T
Scaled - 250 Squats F/T
12/5/08
JT - 21-15-9
HSPU
Ring Dips
Push Ups
12/4/08
Rx'd - 4 Rounds F/T
Row 500 Meters (Rest 2-3 minutes between each round)
Scaled - 2 Rounds F/T
Row 500 Meters (Rest 2-3 minutes between)
12/3/08
Rx'd - 5 x 3
Power Clean
12/2/08
Rx'd - 5 Rounds F/T
100 Single Unders
50 Squats
Scaled - 3 Rounds F/T
100 Single Unders
50 Squats
12/1/08
Rx'd - 30-20-10 Reps F/T
Deadlift M-225 F-135
Pull Ups
Scaled - 30-20-10 Reps F/T
Deadlift M-185/135 F-95/65
Pull Ups
11/26/08
Rx'd - Deadlift - 5-5-5-5-5
11/25/08
Rx'd - 3 Rounds F/T
30 Over-head Lunges M-65 F-45
50 Back Extensions
50 Sit Ups
Scaled - 3 Rounds F/T
15 Over-head Lunges M-45 F-25
25 Back Extensions
25 Sit Ups
11/24/08
Rx'd - 7 Rounds F/T
21 - Push Press M-75 F-55
21 - Back Extensions
11/22/08
Rx'd - For Time
50 Sit ups
50 Double unders
50 Sit ups
50 Walking lunges
50 Sit ups
50 Burpees
Scaled - For Time
25 Sit ups
25 Tuck Jumps
25 Sit ups
25 Walking lunges
25 Sit ups
25 Push ups
11/21/08
rx'd - #rnds in 20 minutes
10 thrusters m-65 f-45
10 push ups
scaled - #rnds in 10 minutes
10 thrusters m-65 f-45
10 push ups
11/20/08
Rx'd - Row/Run 5k
11/19/08
"Fight Gone Bad"!
11/18/08
Rx'd
2 minute test of: pull-ups, sit-ups, push-ups, squats
-# of each exercise you can do in 2 min. with a 2 minute rest in between each
11/15/08
Rx'd - 5 Rounds f/t
400 m Run
10 Pull Ups
10 KB Swings M-1.5 F-1
Scaled - 3 Rounds f/t
400 m Run/Walk
10 Pull Ups
10 KB Swings M-1 F-/5
11/14/08
Rx'd - 3 Rounds F/T
100 Walking Lunges
25 Sit Ups
25 Back Extensions
Scaled - 3 Rounds F/T
50 Walking Lunges
15 Sit Ups
15 Back Extensions
11/13/08
Rx'd - 5 Rounds F/T
30 Double Unders
30 Squats
10 Ring Dips
Scaled - 3 Rounds F/T
75 Single Jump Rope
30 Squats
10 Ring Dips
11/12/08
Rx'd - 10 Rounds F/T
10 Wall Balls M-20 F-14
10 Push Ups
Scaled - 5 Rounds F/T
10 Wall Balls M-14 F-10
10 Push Ups
11/11/08
Rx'd - 100 Burpees
Scaled - 50 Burpees
11/10/08
Rx'd - 3 Rounds F/T
20 Front Squats M-135 F-95
20 Ring Dips
11/7/08
Angie
100 Pull Ups
100 Sit Ups
100 Push Ups
100 Squats
Scaled
50 Pull Ups
50 Sit Ups
50 Push Ups
50 Squats
11/6/08
CFT
Back Squat
Shoulder Press
Deadlift
11/5/08
"Hunter"
11/4/08
Rx'd - 5 Rounds F/T
15 Power Clean & Jerk M-95/115 F-65
15 Box Jumps
11/3/08
Rx'd - 21-15-9
Burpees
Pull Ups
Scaled - 21-15-9
Squats
Push Ups
Jumping Pull Ups
11/1/08
RX'D - # Rounds in 20 Minutes
400 m Run
10 Deadlifts M-225 F-135
10 Pull Ups
SCALED - # Rounds in 10 or 20 Minutes
400 m Run/Walk
10 Deadlifts M-185/135 F-95/65
10 Pull Ups
10/31/08
Row 2000 m for time
10/30/08
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
10/29/08
Squats 5 - 5 - 5 - 5 - 5
10/28/08
"Tabata"
Pull Ups
Sit Ups
Push Ups
Squats
10/27/08
"J.T." - 21-15-9 reps F/T
Handstand Push Ups
Ring Dips
Push Ups
Scaled - 21-15-9 reps F/T
Piked Push Ups
Ring Dips (assisted)
Push Ups
10/25/08
Rx'd - F/T
Run 400 M.
60 Wall Balls M-20 F-14
30 Ring Dips
Run 400 M.
40 Wall Balls
20 Ring Dips
Run 400 M.
30 Wall Balls
15 Ring Dips
10/24/08
Rx'd - 5 Rnds F/T
50 Squats
100 Jump Ropes
Scaled - 3 Rnds F/T
50 Squats
100 Jump Ropes
10/23/08
Rx'd - 3 Rnds F/T
60 Power Cleans M-75 F-45
30 Pull Ups
40 Power Cleans
20 Pull Ups
30 Power Cleans
10 Pull Ups
10/22/0
Rx'd - 3 Rounds F/T
30 Double Unders
20 Thrusters M-95 F-65
10 Pull Ups
Scaled - 3 Rounds F/T
30 Tuck Jumps
20 Thrusters M-65 F-45
10 Pull Ups
10/21/08
Rx'd - # Rnds in 20 minutes
15 KB Swings M-1 F-.5
10 Push Ups
5 Box Jumps
Scaled - # Rnds in 10 minutes
15 KB Swings M-1 F-.5
10 Push Ups
5 Box Jumps
10/20/08
Rx'd - 21-15-9
Power Clean M-135 F-65
Ring Dips
10/17/08
"Filthy Fifty"
50 Box Jumps
50 Jumping Pull Ups
50 KB Swings M-1 F-.5
50 Walking Lunges
50 Knees to Elbows
50 Push Press M-45 F-25
50 Back Ext.
50 Wall Ball M-20 F-14
50 Burpees
50 Double Unders
Scaled - "Dirty 30"
30 of each exercise of the above
10/16/08
"Fran" 21-15-9
Thrusters M-95 F-65
Pull Ups
10/15/08
"Michael" - 3 Rounds F/T
Run 800 M.
50 Back Ext.
50 Sit Ups
10/14/08
Rx'd - 7 rounds f.t.
10 SDHP M-95 F-65
10 Ring Dips
Scaled - 5 rounds f.t.
10 SDHP M-65 F-45
10 Ring Dips (feet up)
10/13/08
Helen -3 rounds f.t.
Run 400 m
21 KB Swings M-1.5 F-1
12 Pull Ups
Scaled - 3 rounds f.t.
Run 400m
21 KB Swings M-1 F-.5
12 Pull Ups (assisted)
10/9/08
Cindy - # Rounds in 20 Minutes
15 Squats
10 Push Ups
5 Pull Ups
Scaled 1- # Rounds in 10 Minutes
15 Squats
10 Push Ups
5 Pull Ups
Scaled 2 - # Rounds in 5 Minutes
15 Squats
10 Push Ups
5 Pull Ups
10/8/08
Rx'd
10 rounds f.t.
12 Burpees
12 Sit Ups
Scaled #1
5 rounds f.t.
12 Burpees
12 Sit Ups
Scaled #2
3 rounds f.t.
12 Burpees
12 Sit Ups
10/7/08
"Griff"
Run 800 m
Run 400 m Backwards
Run 800 m
Run 400 m Backwards
Scaled #1
Run 400 m
Run 200 m Backwards
Run 400 m
Run 200 m Backwards
10/6/08
Rx'd
Run 5 k
Scaled #1
Run 1 mile
Scaled #2
Run 800 m
10/4/08
"Murph"
Run 1 mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 mile
10/3/08
"Annie"
50 Double Unders
50 Sit Ups
40 Double Unders
40 Sit Ups
30 Double Unders
30 Sit Ups
20 Double Unders
20 Sit Ups
10 Double Unders
10 Sit Ups
Scaled
40 Tuck Jumps
40 Crunches
30 Tuck Jumps
30 Crunches
20 Tuck Jumps
20 Crunches
10 Tuck Jumps
10 Crunches
10/2/08
Rx'd - 8 Rounds F/T
25 Squats
10 Ring Dips
10 Pull Ups
10/1/08
"Fight Gone Bad"
9/30/08
7 Rounds F/T
21 - Press M-75 F-45
21 - Back Extensions
9/29/08
"Fran" - 21-15-9 reps F/T
Thrusters M-95 F-65
Pull Ups
Scaled - 21-15-9 reps F/T
Thrusters M-65 F-45
Pull Ups
9/27/08
For Time
Rx'd
10 Thrusters M-135 F-95
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders
Scaled - Sub with...
Thrusters M-95/45 F-65/25
Tuck Jumps
9/26/08
Rx'd - 1 mile for time
9/25/08
Rx'd - F/T
50 Double Unders
50 Hang Power Cleans M-135 F-95
50 Ring Dips
50 Double Unders
9/24/08
100 Burpees F/T
9/23/08
CFT
9/22/08
2k Row
9/19/08
Rx'd
1000 M. Row
50 Thrusters M-65 F-45
30 Pull ups
Scaled
500 M. Row
25 Thrusters M-45 F-25
15 Pull ups
9/18/08
"Cindy" - # Rounds in 20 minutes
5 Pull ups
10 Push ups
15 Squats
Scaled - # Rounds in 10 minutes
5 Pull ups
10 Push ups
15 Squats
9/17/08
"Michael" - 3 Rounds F/T
800 M. Run
50 Back Ext.
50 Sit Ups
9/16/08
"Diane"
21-15-9
Deadlift M-225 F-135
HSPU
9/15/08
"Elizabeth"
21-15-9
Clean M-135 F-95
Ring Dips
9/13/08
Rx'd - "Filthy Fifty"
9/12/08
5K Run or Row
9/11/08
Rx'd - 3 Rounds F.T.
21 - 15 - 9 reps
Deadlift M-225 F-135
Pull Ups
Thrusters M-95 F-65
Scaled - 3 Rounds F.T.
21 - 15 - 9 reps
Deadlift M-185 F-95
Pull Ups
Thrusters M-65 M-45
9/10/08
Rx'd -"JT" - 21-15-9
HSPU
Ring Dips
Push Ups
9/9/08
Rx'd - F. T.
30 HSPU
40 Pull Ups
50 KB Swing M-1.5 F-1
60 Sit Ups
70 Wall Balls M-20 F-14
Scaled - F. T.
20 Push Ups
30 Pull Ups (assisted)
40 KB/DB Swing
50 Sit Ups/Crunches
60 Thrusters M-45 F-25
9.8.08
Rx'd
4 Rounds F.T.
400 m Run
15 Wall Balls m-20 f-14
10 Push ups
Scaled
2 Rounds F.T.
400 m Run
15 Wall Balls m-14 f-10
10 Push Ups
9/6/08
Rx'd
"300"
25 Pull Up
50 Deadlift M-135 F-65
50 Push Ups
50 Box Jumps
50 Floor Wipers
50 D.B. Clean & Press M-35 F-20
25 Pull Ups
9/5/08
Rx'd
5 Rounds F.T.
15 Hang Power Cleans M-95 W-65
Run 400 m
Scaled 1
3 Rounds F.T.
15 Hang Power Cleans M-95 W-65
Run 400 m
Scaled 2
3 Rounds F.T.
15 Hang Power Cleans M-65/45 W- 45/25
Run 400 m
9/4/08
Rx'd
# Rounds in 20 min.
10 Thrusters M-65 F-45
10 Ring Dips
9/3/08
Rx'd
"Angie" F/T
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
9/2/08
Rx'd
Shoulder Press - 5 Rnds of 3
8/29/08
Rx'd
"Fran" - 21-15-9- reps F/T
Thrusters M-95 lb F-65 lb
Pull Ups
Scaled
Thrusters M-65 lb F-45 lb
Pull Ups
8/28/08
Rx'd
5K Run
8/27/08
Rx'd
5 Sets of 10
Front Squat
8/26/08
Rx'd
4 Rounds F.T.
400 M. Run
50 Squats
8/25/08
Rx'd
7 Rounds F.T.
10 SDHP M-95 F-65
10 Ring Dips
Scaled
7 Rounds F.T.
10 SDHP M-65 F-45
10 Ring Dips (Feet Up)
8/23/08
Rx'd
10 Rounds F.T.
200m Run
20 One Arm KB Swings (10 Each Arm) M-1 F-.5
10 OH Lunges M-45 F-25
10 Hanging Knees to Elbows
Scaled
5 Rounds F.T.
8/22/08
"Jackie" - F/T
1000 M. Row
50 Thrusters M-45 F-25
30 Pull-ups
8/21/08
"JT" - 21-15-9 reps F/T
Handstand push ups
Ring dips
Push ups
Scaled #1 -21-15-9 reps F/T
Handstand push ups - piked
Ring dips - feet up
Push ups
Scaled #2 - 21-15-9 reps F/T
Press M-45 F-25 or pvc
Seated dips
Push ups
8/20/08
"Cindy" - # Rounds in 20 minutes
5 pull ups
10 push ups
15 squats
8/19/08
Rx'd - 3 Rounds F/T
400 m Run
21 Trusters M-95 F-65
12 Pull Ups
Scaled - 3 Rounds F/T
400 m Run
21 Thrusters M-65 F-45
12 Pull Ups (asst.)
8/18/08
Rx'd - F.T.
75 Push Ups
75 Squats
50 SDHP M-95 F-65
50 Push Press M-95 F-65
25 Pull Ups
25 Ring Dips
Scaled - F.T.
50 Push Ups
50 Squats
25 SDHP M-45 F-25
25 Push Press M-45 F-25
15 Pull ups
15 Ring Dips - Feet Up
8/15/08
Rx'd
5 Rounds F.T.
25 KB Swings M-1.5 F-1
25 Sit Ups
25 GHD Back Ext
Scaled
3 Rounds F.T.
25 KB Swings M-1 F-.5
25 Sit Ups
25 Good Mornings
8/14/08
3 Rounds F/T
800 m Run
50 Push Ups
8/13/08
CFT
Back Squat
Press
Deadlift
8/12/08
For Time
21 Thrusters M-95lb F-65lb
50 Double Unders
15 Thrusters
40 Double Unders
12 Thrusters
30 Double Unders
9 Thrusters
20 Double Unders
6 Thrusters
10 Double Unders
8/11/08
"Helen" - 3 rounds f/t
400 m run
21 KB Swings M-1.5 F-1
12 Pull Ups
8/9/08
"Murph"
1mile run
300 Squats
200 Push Ups
100 Pull Ups
1 mile run
8/8/08
"Fran"
Rx'd - 21-15-9
Thrusters M-95 F-65
Pull ups
Scaled #1 -21-15-9
Thrusters M-65 F-45
Pull ups
Scaled #2 -21-15-9
Thrusters M-45 F-25
Pull ups
8/7/08
"Diane"
Rx'd - 21-15-9
Deadlift M-225 F-135
Handstand Push Ups
8/6/08
"Fight Gone Bad"!!!
8/5/08
"Elizabeth"
Rx'd - 21-15-9 reps F/T
Squat Clean M-135 F-65
Dips
Scaled #1 - 21-15-9 reps F/T
Squat Clean M-95 F-45
Dips - assisted
8/4/08
"Chelsea"
Rx'd - each minute on the minute for 30 minutes
5 Pull Ups
10 Push Ups
15 Squats
Scaled 1 - # rounds completed in 30 minutes
Scaled 2 - # rounds completed in 15 minutes
8/2/08
Rx'd -"Filthy Fifty"
50 Box Jumps
50 Jumping pullups
50 KB Swings M-1 F-.5
50 Walking lunges
50 Hanging knees to elbows
50 Push Press M-45 F-25
50 GHD Back Ext.
50 Wall Balls M-20 F-14
50 Burpees
50 Double Unders
Scaled #1
30 of each of the above
Scaled #2
20 of each of the above
8/1/08
Rx'd
150 Over-head lunges M-65 F-45
Scaled #1
100 Over-head lunges M-45 F-25
Scaled #2
50 Over-head lunges PVC
7/30/08
Rx'd
3 Rounds F/T
800 m run
1 Rope Climb
15 KB Swings M-1.5 F-1
Scaled
3 Rounds F/T
400 m run
10 Pull Ups
15 KB Swings M-1 F-.5
7/29/08
"Randy"
Rx'd - 75 reps F/T
Hang Power Snatch M-75 F-45
Scaled #1 - 75 reps F/T
Hang Power Snatch M-45 F-25
Scaled #2 - 75 reps F/T
Hang Power Snatch PVC
7/28/08
"Barbara"
Rx'd - 5 Rnds F/T
20 pull ups
30 push ups
40 sit ups
50 squats
Scaled #1 - 3 Rnds F/T
20 pull ups
30 push ups
40 sit ups
50 squats
Scaled #2 - 3 Rnds F/T
10 pull ups
20 push ups
30 crunches
40 squats
7/26/08
"Griff"
Rx'd - for time
800 m run
400 m run backwards
800 m run
400 m run backwards
Scaled- for time
400 m run
200 m run backwards
400 m run
200 m run backwards
WOD 7/25/08
"Nancy"
Rx'd - 5 rounds f/t
400 m run
15 OHS M-95 F-65
Scaled #1 - 3 rounds f/t
400 m run
15 OHS M-95/75 F-65/55
Scaled #2 - 3 rounds f/t
400m walk/run
15 OHS M-45 F-25
WOD 7/24/08
Rx'd - "Grace"
30 reps F/T
Clean and Jerk M-135 F-65
WOD 7/23/08
Rx'd -5 Rnds F/T
400 meter run
21 squats
15 sit ups
12 push ups
9 pull ups
Scaled #1 - 3 Rnds F/T
400 meter run
21 squats
15 sit ups
12 push ups
9 pull ups
WOD 7/22/08
RX'd - "Annie" F/T
50-40-30-20-10
Double Unders
Sit Ups
Scaled #1 - 40-30-20-10
Double Unders
Sit Ups
Scaled #2 - 30-20-10
Tuck Jumps
Sit Ups
WOD 7/18/08
Rx'd - 3 mile run
Scaled #1 - 2 mile run
Scaled #2 - 1 mile run
WOD 7/17/08
Rx'd - 5 rounds f/t
15 OHS M-65 F-45
15 GHD Back Ext
Scaled #1 - 3 rounds f/t
15 OHS M-65 F-45
15 GHD Back Ext
Scaled #2 - 3 rounds f/t
15 OHS M-45 F-25
15 Goodmornings
WOD 7/16/08
Helen
Rx'd
400 m Run
21 KB Swings M-1.5 F-1
12 Pull Ups
Scaled
400 m Run / Walk
21 KB Swings M-1 F-.5
12 Pull ups (Jumping/Assisted)
WOD 7/15/08
Rx'd - 5 Rounds f/t
400 m run
20 wall balls
Scaled - 3 Rounds f/t
400 m run
20 wall balls
WOD 7/14/08
Rx'd - 5 rounds f/t
20 OHS M-65 F-45
20 Hang Cleans M-65 F-45
Scaled - 3 rounds f/t
20 OHS M-65 F-45
20 Hang Cleans M-65 F-45
WOD 7/12/08
"Diane"
21 - 15 - 9 reps f/t
Deadlift M-225 F-135
HSPU
WOD 7/11/08
RX'd - TABATA
Pushups
Sit ups
Squats
Pull ups
WOD 7/9/08
RX'd - 3 Rounds F/T
800 m Run
30 Push Ups
15 KB Swings M-1.5 F-1
Scaled #1 - 3 Rounds F/T
400 m Run
20 Push Ups
10 KB Swings M-1 F-.5
Scaled #2 - 3 Rounds F/T
400 m Run/Walk
WOD 7/8/08
"JT"
Rx'd - for time
21 - 15 - 9 reps
HSPU
Ring Dips
Push Ups
Scaled A - for time
21 - 15 - 9 reps
Feet Elevated Push Ups
Ring Dips - Feet Up
Push Ups
Scaled B - for time
21 - 15 - 9 reps
Feet Piked Push Ups
Seated Dips
Push Ups
20 Push Ups
10 KB/DB Swing M-.5 F-15lb
7/7/08 WOD
"Cindy"
Rx'd - # rounds in 20 minutes
5 Pull Ups
10 Push Ups
15 Squats
Scaled A - # rounds in 10 minutes
Scaled B - # rounds in 5 minutes
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