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Naomi

Show: All Scores | RX Only | PRs Only
WOD Score Notes WOD Date WOD Desc
1 RM Front Squat Wed Aug 8, 2012 143  PR 2012-08-08
Sit Ups, Floor Wipers and Overhead Squats Mon Aug 6, 2012 21:35 2012-08-06 4RFT: 30 sit ups 20 floor wipers 135/95 10 overhead squats 135/95
Shoulder Press Fri Jul 27, 2012 68 2012-07-27
Kettlebell Swings, Squats and Handstand Push Ups Thu Jul 26, 2012 50-50-50/50-50-50/11-10-4 2012-07-26 3 Rounds, each for max reps: 3 minutes Kettlebell Swings 1.5p/1p 2 minutes Squats 1 minute Handstand Push-ups Rest as needed between rounds. Score reps completed for each exercise for each round.
Toes-to-Bar, Pull Ups and Sit Ups Tue Jul 24, 2012 25:54 2012-07-24 15RFT: 3 toes-to-bar 6 pull ups 12 sit ups
Whatatabata Tue Jul 17, 2012 224 2012-07-17 For TOTAL reps of each exercise, perform the following in any order: Tabata Kettlebell Swings 1.5/1 pood rest 1 minute Tabata Sit-ups rest 1 minute Tabata Lunges rest 1 minute Tabata Toes-to-Bar
Cindy Mon Jul 16, 2012 20+25 2012-07-16 AMRAP 20 Mins 5 pullups 10 pushups 15 squats
Thrusters and Run Fri Jul 13, 2012 17:01  RX 2012-07-13 FT: 21 Thrusters 95/65 600m Run 15 Thrusters 400 m Run 9 Thrusters 200 m Run
KB Swings, One Arm OH Lunges w/ KB Wed Jul 11, 2012 20:42 2012-07-11 4RFT: 25 KB Swings 1.5/1pd 50 One Arm OH Lunges w/ KB
Wall Balls, Pull Ups and Double Unders Tue Jul 10, 2012 3+56 2012-07-10 20 min AMRAP: 20 Wall Balls 24/14 20 Pull Ups 20 Double Unders
JT Thu Jul 5, 2012 16:41 2012-07-05 21-15-9 Reps Handstand Push-ups Ring Dips Push-ups
Deadlifts, Hang Power Cleans, Front Squats and Jerks Tue Jul 3, 2012 16:20  RX 2012-07-03 7RFT: 5 deadlifts 5 hang power cleans 5 front squats 5 jerks
Get to the Chippa Mon Jul 2, 2012 26:50 2012-07-02 FT: Row 500 meters 20 GHD Sit-ups 20 Kettlebell Swings 2p/1.5p Run 400 meters 10 Muscle-ups (or 30 pull-ups & 30 Dips) 10 Handstand Push-ups 50 Double-unders 20 Toes-to-Bar 20 Box Jumps 30?/24?
Deadlift, Pull Ups and Push Ups Fri Jun 29, 2012 12:18 2012-06-29 FT: 21-15-9 Deadlift 225/155# Pull Ups Push Ups
Banded Back Squat Thu Jun 28, 2012 115 2012-06-28
Toes to Bar and Squats Thu Jun 28, 2012 6:10 2012-06-28 5 Rounds For Time of: 10 Toes To Bar 20 Squats
Push Press Wed Jun 27, 2012 103  PR 2012-06-27
Cleans and Double Unders Wed Jun 27, 2012 9:33 2012-06-27 FT: 21-15-9 Cleans 135/95# 100-75-50 Double Unders
Box Jumps and Pull Ups Tue Jun 26, 2012 14:00 2012-06-26 4RFT: 25 Box Jumps 24/18 5 Pull Ups
Banded Sumo Deadlift Tue Jun 26, 2012 140 2012-06-26
Kettle Bell Swings and Sit Ups Mon Jun 25, 2012 17:04  RX 2012-06-25 50-40-30-20-10 for time: kettle bell swings 1.5/1pd sit ups
1 RM Jerk Thu Jun 21, 2012 90  PR 2012-06-21
Sit Ups and Waiter Walk Thu Jun 21, 2012 18:54 2012-06-21 FT: 200 sit ups 400m waiter walk 1.5pd/1pd
DB Snatch and Ring Dips Tue Jun 19, 2012 23:43 2012-06-19 5RFT: 15 reps each side 1 arm db snatch 15/25 15 ring dips
1 RM Back Squat Thu Jun 14, 2012 148  PR 2012-06-14
Push Press and Double Unders Thu Jun 14, 2012 6:09 2012-06-14 5RFT: 25 push press 75/45 50 double unders
Helen Wed Jun 13, 2012 18:14 2012-06-13 3 rounds for time 400 meter run 21 1.5 Pood kettlebell swing 12 Pull-ups
L-Sit, Hand Stand Push Ups and Sit Ups Mon Jun 11, 2012 11:54 2012-06-11 5 Rounds for time: 1 min cumulative l-sit 7 handstand push-ups 14 sit-ups
Jackie Thu Jun 7, 2012 17:23 2012-06-07 For time: 1000 Meter Row 50 Thrusters (45/33 lb. barbell) 30 Pull-Ups
1RM Rack Pull, Forward Sled Pulls and Tire Flips Wed Jun 6, 2012 285  PR 2012-06-06 ME: 4" rack pull forward sled pulls 135/225# tire flips
Windshield Wipers, Pistols and Push Ups Tue Jun 5, 2012 9:42 2012-06-05 5 Rounds for time: 4 Windshield Wipers 8 Pistols 16 Push Ups
Windshield Wipers, Pistols and Push Ups Tue Jun 5, 2012 N/A 2012-06-05 5 Rounds for time: 4 Windshield Wipers 8 Pistols 16 Push Ups
BacK Squat, KB Swings and Run Mon Jun 4, 2012 22:50  RX 2012-06-04 7 RFT: 3 Reps Back Squat @80% 0f 1RM 15 KB Swings (1.5p/1p) 200m Run
Wall Balls, Ring Pull Ups and Ring Inversions Fri Jun 1, 2012 N/A 2012-06-01 5RFT: 30 wall balls 15 ring pull ups 5 ring inversions
Double Unders, Pistols and Muscle Ups Tue May 29, 2012 3+15Dips 2012-05-29 AMRAP 20min: 30 double unders 15 pistols 5 muscle ups
Murph Fri May 25, 2012 44:59 2012-05-25 FT: run 1 mile 100 pull ups (Rx'd for men=20# wt vest) 200 push ups 300 squats run 1 mile
Nancy Wed May 23, 2012 15:19 2012-05-23 5 Rounds 400m run 15 Overhead Squats (95/65)
Nancy Wed May 23, 2012 15:19 2012-05-23 5 Rounds 400m run 15 Overhead Squats (95/65)
4x100M Sprint Tue May 22, 2012 N/A 2012-05-22
Deadlift Tue May 22, 2012 205 2012-05-22
300 Tue May 15, 2012 27:00 2012-05-15 FT: (25min cut off-scale accordingly) 25 pull ups 50 deadlifts 135/95 50 push ups 50 box jumps 24"/20" 50 floor wipers 135/95 50 kb clean & press 35/25 25 pull ups
300 Tue May 15, 2012 27:00 2012-05-15 FT: (25min cut off-scale accordingly) 25 pull ups 50 deadlifts 135/95 50 push ups 50 box jumps 24"/20" 50 floor wipers 135/95 50 kb clean & press 35/25 25 pull ups
Mary Mon May 14, 2012 4 2012-05-14 20min AMRAP 5 HSPU 10 Pistols 15 Pullups
Virtual Shovel and Toes to Bar Fri May 11, 2012 12:36 2012-05-11 FT: 30-20-10 Virtual Shovel 45/25 Toes to Bar
Push Press Fri May 11, 2012 83 2012-05-11
Filthy Fifty Thu May 10, 2012 38:26 2012-05-10 For Time: jumping air squats while holding the straps leaning back push ups on the straps kettle bell swings (16/24) ab mats mountain climbers (feet in the straps) strap rows (like ring rows) knees to elbows (feet in the straps) supermans reverse burpees double unders
Run and Push Ups Mon May 7, 2012 4+700m Run 2012-05-07 AMRAP 30min: 800m run max rep pull ups
Chest to Bar Pull Ups and 1 Arm KettleBell Clean & Jerk Fri May 4, 2012 15:19 2012-05-04 20-15-10-5 for time: chest to bar pull ups 1 arm kettlebell clean & jerk
Team WOD: Row, Wall Balls and GHD Sit Ups Thu May 3, 2012 20:06 2012-05-03 FT: Team WOD: per person, in any order; roe 100m 75 wall balls 50 ghd sit-ups
1RM Sumo Deadlift Tue May 1, 2012 150 2012-05-01
Sumo Deadlift High Pull and L-Pull Ups Tue May 1, 2012 8:57 2012-05-01 5RFT: 12 sumo deadlift high pull 75/45 6 L-pull ups
Handstand Push Ups and kettlebell Swings Thu Apr 26, 2012 12:15 2012-04-26 7 Rounds for time: 5 Handstand Push-ups 15 kettlebell Swings 1.5p/1p
Thrusters Wed Apr 25, 2012 70 2012-04-25
Clean and Jerk Wed Apr 25, 2012 80 2012-04-25
Press Wed Apr 25, 2012 65 2012-04-25
Cindy Tue Apr 24, 2012 10 2012-04-24 AMRAP 20 Mins 5 pullups 10 pushups 15 squats
1RM Banded Box Back Squat Mon Apr 23, 2012 95 2012-04-23
Legless Rope Climb, Burpees, Strict Pull Ups and Squats Mon Apr 23, 2012 6:43 2012-04-23 5RFT: 1 legless rope climb 3 burpees 5 strict pull ups 7 squats
3 Front Squats + 1 Jerks Wed Apr 18, 2012 90 2012-04-18
Jerks and Burpees Wed Apr 18, 2012 5:42 2012-04-18 3RFT: 6 Jerks #135/#95 12 Burpees
Nancy Tue Apr 17, 2012 24:16 2012-04-17 5 Rounds 400m run 15 Overhead Squats (95/65)
Run, KB Cleans and Sit Ups Mon Apr 16, 2012 17:42 2012-04-16 5 Rounds fpr Time: 200m run 7 kb cleans (r) 55/35 7 kb cleans (l) 14 sit-ups
Box Jumps and Thrusters Thu Apr 12, 2012 10:55 2012-04-12 5RFT: 15 box jumps 24"/20" 12 thrusters 75#/45
Hanging Weight Overhead Squat Thu Apr 12, 2012 58 2012-04-12
Toes to Bar, Push Ups and Sit Ups Wed Apr 11, 2012 21:07 2012-04-11 5 RFT: 15 toes to bar 20 push-ups (4'' Def) hands on box 25 sit-ups
Low Rack Pull with Bands Tue Apr 10, 2012 115 2012-04-10
Lunge and Run Tue Apr 10, 2012 22:43  RX 2012-04-10 2 RFT: 200m Lunge 200m Run
Elizabeth Mon Apr 9, 2012 13:15 2012-04-09 21-15-9 Clean 135 lbs Ring Dips
Diane Thu Apr 5, 2012 7:49 2012-04-05 For time: 21, 15, 9 Deadlift 225 / 155 Handstand push-ups
Chained Front Squat Wed Apr 4, 2012 140  PR 2012-04-04
500m Row Wed Apr 4, 2012 2:08 2012-04-04
Weighted Pull Up Tue Apr 3, 2012 N/A 2012-04-03
L-Pull Ups and Tire Flip & Jump Though Tue Apr 3, 2012 20:53 2012-04-03 5RFT: 7 L-Pull Ups 14 Tire Flip & Jump Through
Thrusters and Burpees Mon Apr 2, 2012 5:53 2012-04-02 12-9-6 For time: Thrusters 115/85 Burpee
Push Press Mon Apr 2, 2012 50 2012-04-02
Row, Rope Climb, Run and Double Unders Fri Mar 30, 2012 19:20 2012-03-30 For Time: row 1000 meters 1 rope climb (seated to ceiling) (no jump) run 800 meters 1 rope climb (seated to ceiling) 100 double unders 1 rope climb (seated to ceiling)
The Bear Thu Mar 29, 2012 40-45-47 2012-03-29 5 Rounds (resting between rounds as needed): Each round consists of the following barbell complex, repeated 7 times within the round: Clean Overhead Any Way Back Squat Overhead Any Way Score your loads for each round and remember- you are not allowed to put down the bar throughout the round of 7 reps, even to re-grip the bar.
Deadlift Tue Mar 27, 2012 193 2012-03-27
KB Swings, Parallet Lateral Jumps and Sumo DL @ 50% DL Tue Mar 27, 2012 9:27 2012-03-27 3RFT: 30 KB Swings 1.5p/1p 20 Parallet Lateral Jumps 10 Sumo DL @ 50% DL
Final Games Open Week 12.5 Thu Mar 22, 2012 54 2012-03-22 7min AMRAP: 3 thrusters 3 chest to bar pull-ups 6 thrusters 6 C2B P.U 9 thrusters 9 C2B P. ETC. . .
3 RM Back Squat Tue Mar 20, 2012 115 2012-03-20
Wall Balls and Burpees Tue Mar 20, 2012 5+7WB+1 2012-03-20 7min AMRAP: 7 wall balls 20/14 7 burpees
Rope Climbs and Hang Squat Cleans Mon Mar 19, 2012 14:06 2012-03-19 FT: 5 rope climbs 3 hang squat cleans 4 rc 6 hsc 3 rc 9 hsc 2 rc 12 hsc 1 rc 15 hsc
Pick & Choose Fri Mar 16, 2012 9,11 2012-03-16 A. Run 1.5 mile lake loop B. Tabata GHD Sit Ups C. Tabata Sledgehammers or Make up WOD 12.4
Chipper Wed Mar 14, 2012 15:54 2012-03-14 Im work, :30 rest-2 rounds max reps of: row for calories kb swings 1.5p/1p sit-ups wallballs 20/14 GHD sit-ups sledge tire strikes 10# pull-ups box jumps 24"/20" walking lunges push press 75#/45# rope climbs
Mary Tue Mar 13, 2012 5+5Pistols 2012-03-13 20min AMRAP 5 HSPU 10 Pistols 15 Pullups
Open WOD 12.3: Box Jumps, Push Press and Toes to Bar Thu Mar 8, 2012 5+9 2012-03-08 18min AMRAP of: 15 box jumps 24'' 20'' 20''/step 20''/step 12 push press 115# 75# 95# 55# 9 toes to bar
Run, Sit Ups and OH Lunges Tue Mar 6, 2012 20:50  RX 2012-03-06 5RFT: run 200m 20 sit ups 20 OH lunges 45/25
Wall Balls and Pull Ups Sat Mar 3, 2012 15:57 2012-03-03 4 Rounds for time: 30 Wall Balls 20/14 20 Pull Ups
Front Squats and Pull Ups Fri Mar 2, 2012 11:24 2012-03-02 5RFT: 5 Front Squats 135/95 12 Pull Ups
L-Pull Ups, Push Ups and Run Tue Feb 28, 2012 15:46 2012-02-28 5RFT: 5 L-Pull Ups 10 Push Ups 200m Run
3 RM Front Squat Mon Feb 27, 2012 125  PR 2012-02-27
Alternating Tabata Mon Feb 27, 2012 81,87 2012-02-27 Alternating Tabata of: Kettlebell Swings 1.5p/1p Sit Ups
Handstand Push Ups, Pull Ups and Toes-to-Bar Thu Feb 16, 2012 17:36 2012-02-16 5RFT: 5 handstand push ups 10 pull ups 15 toes-to-bar
1 RM Back Squat Wed Feb 15, 2012 123  RX 2012-02-15
Sit Ups and Wall Balls Wed Feb 15, 2012 12:55 2012-02-15 5 rounds for time: 30 Sit Ups 20 Wall Balls 20/14
Snatch 2-2-2-2-2-2-2 Tue Feb 14, 2012 17,17,33,38,38,38,40  RX 2012-02-14
1RM Sumo Deadlift Tue Feb 7, 2012 205  RX PR 2012-02-07
Seated-to-Ceiling Rope Climbs, Kettlebell Swings, Push Ups and Run Wed Feb 1, 2012 23:05 2012-02-01 5RFT: 5 seated-to-ceiling rope climbs 10 kettlebell swings 1/5/1 (depends on availability) 15 push ups 200 meter run
Max High Box Jump Tue Jan 31, 2012 24"  PR 2012-01-31
1 RM Front Squat Tue Jan 31, 2012 115 2012-01-31
Tabata Squats Tue Jan 31, 2012 9  RX 2012-01-31 * 8 Intervals of 20 Sec On, 10 Sec Rest
Hang Snatches, OHS and Toes to Bar Fri Jan 27, 2012 12:40 2012-01-27 21-15-9 for time: hang snatches OHS 60% toes to bar
1 RM Overhead Squat Fri Jan 27, 2012 75 2012-01-27
Deadlifts, Wall Balls and Run Thu Jan 26, 2012 16:46 2012-01-26 5RFT: 5 deadlifts @ 60% 10 wall balls @ 20#/14# 200m run
Barbara Mon Jan 23, 2012 N/A 2012-01-23 5 RFT 20 pull-ups 30 push-ups 40 sit-ups 50 squats rest 3min
Chipper Thu Jan 19, 2012 N/A 2012-01-19 Im work, :30 rest-2 rounds max reps of: row for calories kb swings 1.5p/1p sit-ups wallballs 20/14 GHD sit-ups sledge tire strikes 10# pull-ups box jumps 24"/20" walking lunges push press 75#/45# rope climbs
Run and Squats Tue Jan 17, 2012 19:19  RX 2012-01-17 4RFT: Run 400 50 squats
Pull Ups, Push Ups and Sit Ups Mon Jan 16, 2012 8 2012-01-16 AMRAP 20mins: 7 pull ups 14 push ups 21 sit ups
Walking Lunges, Sit Ups and Toes-to-Bar Fri Jan 13, 2012 16:12 2012-01-13 5RFT: 30 walking lunges 20 sit ups 10 toes-to-bar
Thrusters and Sumo Deadlift High Pull Thu Jan 12, 2012 8:19 2012-01-12 3RFT: 115#/75# 15 thrusters 15 sumo deadlift high pull
Shoulder Press 5x5 Mon Jan 9, 2012 53 2012-01-09
Back Squat 5x5 Mon Jan 9, 2012 113 2012-01-09
DB K2E, Double Crunch Floor 2 Toe, T2B and Sit Ups Fri Jan 6, 2012 62,60,50,67 2012-01-06 45 sec work/15 sec rest for each of following: 5 rds DB K2E 12"/8" 5 rds Double Crunch Floor 2 Toe 5 rds T2B 5 rds Sit Ups
1RM Hanging Chain Deadlift Thu Jan 5, 2012 185 2012-01-05 20# of chains hanging fully from the bar at the top of the lift. Score is the TOTAL weight of the bar plus the 20# of Chain.
Deadlifts, Hang Squat Cleans and Jerk Tue Jan 3, 2012 7:58 2012-01-03 10 rounds for time 135#/95# 3 deadlifts 2 hang squat cleans 1 jerk
Partner WOD: Tire Flip Relay Fri Dec 30, 2011 13:00 2011-12-30 235 m. flip
Sumo Deadlift Thu Dec 29, 2011 165  PR 2011-12-29 2 rep max sumo deadlift
Wall Balls and Deadlifts Thu Dec 29, 2011 6:58  RX 2011-12-29 21-15-9 for time: wall balls 20#/14# deadlift @ 70% of 2RM
Row, Max Pull Ups and Run Wed Dec 28, 2011 14:03 2011-12-28 For time: row 600 meters max pull ups run 400 meters max pull ups run 200 meters backward max pull ups
KB Swings, Burpees and Squats Tue Dec 27, 2011 153  RX 2011-12-27 5 rounds for max reps of: 30s kb swings 30s burpees 30s squats 30s rest
Hanging Chain Press Tue Dec 27, 2011 53 2011-12-27 3 rep max - hanging chain press
OHS Mon Dec 26, 2011 93 2011-12-26
1RM 3x Back Squat Fri Dec 23, 2011 130 2011-12-23
Santa's Sleigh Fri Dec 23, 2011 7:55  RX 2011-12-23 For time: Load and pull sleigh 200m 180/135#
Death by Power Clean Wed Dec 21, 2011 14 2011-12-21 Death by Power Clean 95/65
Floor Wipers and Power Clean & Jerk Thu Dec 15, 2011 12:39 2011-12-15 For time: 40 floor wipers 135/95 5 power clean & jerk 135/95 30 fw 10 pc & j 20 fw 15 pc & j
1 RM Snatch Balance Wed Dec 14, 2011 45 2011-12-14
OH Squats and Double Unders Wed Dec 14, 2011 4:23 2011-12-14 5RFT: 7 OH squats @ 70% of 5B 30 double unders
1 RM Front Squat Mon Dec 12, 2011 90 2011-12-12
Pistols and Planche Push-ups Mon Dec 12, 2011 5:15 2011-12-12 12-9-6-3 for time: pistols (each leg) planche push-ups
Team WOD: Gobbler Squats, Turkey Farmer, Waiter's Walk and Pass the Gravy Thu Nov 24, 2011 32:40 2011-11-24 FT: 300 gobbler squats (goblet squats) 600m turkey farmer (farmer's carry) 600m waiter's walk (waiter's walk) 300m pass the gravy (weight pass sit-ups)
Karen Wed Nov 23, 2011 11:05  RX 2011-11-23 150 Wall Ball Shots (20/14)
1RM Snatch Grip Push Press Thu Nov 17, 2011 15 2011-11-17
OHS and Bar-Over Burpees Thu Nov 17, 2011 6:06 2011-11-17 12-9-6-3 for time OHS 135/95 bar-over burpees
Box Jumps, Squats and Pull-ups Wed Nov 16, 2011 20:02 2011-11-16 5RFT: 20 box jumps 24"/20" 15 squats 10 pull-ups
1RM Straight-Leg Deadlift Tue Nov 15, 2011 125 2011-11-15
KB Push Press Fri Oct 28, 2011 8,8,8 2011-10-28 Max reps per set: 6 sets rest as needed between sets 1 arm KB push press 2p/1.5p
Plyo, Push-ups and Burpees Fri Oct 28, 2011 5:13 2011-10-28 30 plyo - pushups 30 push-ups 30 burpees
Shoot Throughs, Pistols and DL Thu Oct 27, 2011 13:50 2011-10-27 5RFT: 20 shoot throughs 10 pistols 3 DL @ 80%
1 RM Overhead Squat Wed Oct 26, 2011 53  PR 2011-10-26
OH Lunges Wed Oct 26, 2011 8:38  RX 2011-10-26 120 OH lunges FT 45/25
1RM 4" Deficit Deadlift Tue Oct 25, 2011 155 2011-10-25 (compare to 2/14)
Tabata Box Jumps Tue Oct 25, 2011 6 2011-10-25 tabata box jumps 24/20"
Run, Pull-ups and Ring Dips Mon Oct 24, 2011 29:00 2011-10-24 FT: run 800m 40 pull-ups 20 ring dips run 400m 30 pull-ups 15 ring dips run 200m 20 pull-ups 10 ring dips
1RM Press from Forehead Wed Oct 19, 2011 90 2011-10-19
Death by Shoulder to Overhead Wed Oct 19, 2011 12 2011-10-19
Sandbag Relay 100m Tue Oct 18, 2011 11:01 2011-10-18
1RM 4 inch Rack Pull Mon Oct 17, 2011 275  PR 2011-10-17
Tabata burpees and situps Mon Oct 17, 2011 13  RX 2011-10-17 1/2 Burpees 1/2 sit-ups
Nicole Fri Oct 14, 2011 3,10,9,11 2011-10-14 AMRAP 20min 400m run Max rep pull-ups
1 RM Push Press Thu Oct 13, 2011 75  PR 2011-10-13
Elizabeth Thu Oct 13, 2011 10:48 2011-10-13 21-15-9 Clean 135 lbs Ring Dips
1RM Deadlift to Knee Wed Oct 12, 2011 195  PR 2011-10-12
KB Swings, Box Jumps and Pull Ups Wed Oct 12, 2011 12:29 2011-10-12 75 KB Swings 2pd/1.5pd 50 Box Jumps 24/20 25 Pull Ups
Sledge Hammer Strikes, Toes-to-Bar, Burpees, Ball Slams, Double Unders and Rower or SDHP Tue Oct 11, 2011 495 2011-10-11 3 Rounds for Max Reps 1min work/30s. Rest sledge hammer strikes toes-to-bar burpees ball slams double unders rower (cal.) or SDHP
1RM Banded Back Squat Mon Oct 10, 2011 143 2011-10-10
1RM Sumo Deadlift Thu Oct 6, 2011 155  RX PR 2011-10-06
GHD Sit-ups, KB Swings, Sit-ups and Rope Climbs Thu Oct 6, 2011 15:09 2011-10-06 50 GHD Sit-ups 50 KB Swings 2pood/1.5pood 50 Sit-ups 5 Rope Climbs (seated to ceiling)
Row, Lunges and Ring Dips Wed Oct 5, 2011 14:10 2011-10-05 Row 500m 50 Lunges 15 Ring Dips 40 Lunges 15 Ring Dips 30 Lunges 15 Ring Dips 20 Lunges 15 Ring Dips 10 Lunges 15 Ring Dips
1 RM Front Squat Tue Oct 4, 2011 115 2011-10-04
Wall Ball and Burpees Tue Oct 4, 2011 5+7W+2B 2011-10-04 7 Min AMRAP of 7 reps each: Wall Ball 20#/14# Burpees
DU, Push Ups, Pull Ups Mon Oct 3, 2011 14:36 2011-10-03 5 Rounds for Time: 30 Double Unders 20 Push Ups 10 Pull Ups
KBs and Bar Dips Fri Sep 30, 2011 18:30 2011-09-30 50, 40, 30, 20, 10 KB Swings 1.5 / 1 Bar Dips
Max Effort Rack Pull from Knees Thu Sep 29, 2011 175  PR 2011-09-29
Chelsea Tue Sep 27, 2011 11 2011-09-27 Every minute on the minute for 30 minutes: 5 pullups 10 push ups 15 squats Score is # of rounds completed
Box Jumps and Declined Push Ups Thu Sep 22, 2011 16:34 2011-09-22 5 Rounds for Time: 30 Box Jumps 24" / 20" 20 Declined Push Ups (feet on box, nose or chin to floor)
KBs and Walking Lunges Tue Sep 20, 2011 6:25 2011-09-20 For Time: 100 KB Swings (1.5 pood / 1 pood) 100 Walking Lunges
1 RM Thruster Mon Sep 19, 2011 85 2011-09-19
Thrusters and C2B Pull Ups Mon Sep 19, 2011 5:59 2011-09-19 12,9,6 Thrusters 115/85 C2B Pull Ups
1 RM Back Squat Tue Sep 13, 2011 145  PR 2011-09-13
Happy Birthday Mon Sep 12, 2011 256 2011-09-12 2 Rounds 1 min work / 1 min rest Wall Balls 20/14 Rowing for Calories Pull ups Double Unders Sit ups Push ups (sub in)
Nancy Wed Sep 7, 2011 16:35 2011-09-07 5 Rounds 400m run 15 Overhead Squats (95/65)
Chest-to-Ring Pull-ups and Push-ups Tue Sep 6, 2011 12:06 2011-09-06 30-25-20-15-10-5 chest-to-ring pull-ups push-ups Optional Finisher: 20 HSPU for time (blame Kaila)
1 RM Deadlift Mon Sep 5, 2011 173  RX PR 2011-09-05
Squats, Stair Climb and Run Sat Sep 3, 2011 4:15 2011-09-03 3 RFT 50 squats 1 stair climb 400m run
Baseline, Pull Ups, Push Ups, Sit Ups, Squats and Run Fri Sep 2, 2011 6:35 2011-09-02 500m row 40 squats 30 sit-ups 20 push-ups 10 pull-ups Then: For time: 10 Pull Ups 20 Push Ups 30 Sit Ups 40 Squats 400m Row
Run and Back Squat Tue Aug 30, 2011 10:26 2011-08-30 For time: Run 800m 8 Back Squat 80% Run 400m 4 Back Squat 85% Run 200m 2 Back Squat 90%
Mary Mon Aug 29, 2011 7 2011-08-29 20min AMRAP 5 HSPU 10 Pistols 15 Pullups
1 RM Clean Fri Aug 26, 2011 N/A 2011-08-26
KBs and GHDs Wed Aug 24, 2011 29/20, 24/16, 28/18, 23/19, 25/20 2011-08-24 5 Rounds 1 min on, 1 min off KB Swings GHD Situps
Angie Mon Aug 22, 2011 21:30 2011-08-22 100 pull-ups 100 push-ups 100 sit-ups 100 squats
Kelly Fri Aug 19, 2011 3 RDS 2011-08-19 5 RFT run 400m 30 box jumps (24/20) 30 wall balls (20/14)
Amanda Thu Aug 18, 2011 6:27 2011-08-18 9, 7, 5 muscle-ups snatch (135/95)
2k Row Wed Aug 17, 2011 9:31  RX PR 2011-08-17 FT 2k Row
1 RM Push Press Tue Aug 16, 2011 68  RX PR 2011-08-16
Fran Mon Aug 15, 2011 10:19 2011-08-15 21, 15, 9 Thrusters 65/95 (42.5 / 30 kg) Pullups
Tire Flip Jump Throughs Fri Aug 12, 2011 10:44 2011-08-12 Tire flip jump throughs up evergreen hill Tire flips down evergreen hill
Walking Lunges, Burpee Broad Jumps and Run Thu Aug 11, 2011 16:35 2011-08-11 FT 400m 40 walking lunges 10 burpee broad jumps 400m run
Happy Birthday Hunter! Wed Aug 10, 2011 10:53 2011-08-10 5 RFT 5 deadlifts @ 70% 1RM 10 box jumps (24/20) 15 ring push-ups (feet on the box)
Max Effort Weighted Pull-up Thu Aug 4, 2011 N/A 2011-08-04
Bottom to Bottom Tabata Squats Thu Aug 4, 2011 6 2011-08-04
On-Ramp Day 2: Deadlifts and Push Press Thu Aug 4, 2011 5:25 2011-08-04 10 Deadlifts (PVC) Push press (PVC)
Diane Wed Aug 3, 2011 8:08 2011-08-03 For time: 21, 15, 9 Deadlift 225 / 155 Handstand push-ups
100m Sprints Tue Aug 2, 2011 25, 24, 24, 24, 24, 24, 24, 25, 27, 26  RX 2011-08-02 Sprint 100 meters, 10 rounds Every 3 min
Max Effort Weighted Pushup Mon Aug 1, 2011 65 2011-08-01
200 Double Unders Fri Nov 26, 2010 N/A 2010-11-26
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