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Ned

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WOD Score Notes WOD Date WOD Desc
Toes to Bar and Squats Thu Jun 28, 2012 7:31  RX 2012-06-28 5 Rounds For Time of: 10 Toes To Bar 20 Squats
Banded Back Squat Thu Jun 28, 2012 185 2012-06-28
Push Press Wed Jun 27, 2012 155 2012-06-27
Cleans and Double Unders Wed Jun 27, 2012 15:05 2012-06-27 FT: 21-15-9 Cleans 135/95# 100-75-50 Double Unders
Banded Sumo Deadlift Tue Jun 26, 2012 245 2012-06-26
Box Jumps and Pull Ups Tue Jun 26, 2012 12:41  RX 2012-06-26 4RFT: 25 Box Jumps 24/18 5 Pull Ups
Kettle Bell Swings and Sit Ups Mon Jun 25, 2012 17:15  RX 2012-06-25 50-40-30-20-10 for time: kettle bell swings 1.5/1pd sit ups
DB Snatch and Ring Dips Tue Jun 19, 2012 12:37 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 255 2012-06-14
Push Press and Double Unders Thu Jun 14, 2012 20:18 2012-06-14 5RFT: 25 push press 75/45 50 double unders
L-Sit, Hand Stand Push Ups and Sit Ups Mon Jun 11, 2012 23:56 2012-06-11 5 Rounds for time: 1 min cumulative l-sit 7 handstand push-ups 14 sit-ups
Windshield Wipers, Pistols and Push Ups Tue Jun 5, 2012 19:50 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 16:42 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 18:52 2012-06-01 5RFT: 30 wall balls 15 ring pull ups 5 ring inversions
Run and Push Ups Mon May 7, 2012 6 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 12:25 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 16:13  RX 2012-05-03 FT: Team WOD: per person, in any order; roe 100m 75 wall balls 50 ghd sit-ups
Sumo Deadlift High Pull and L-Pull Ups Tue May 1, 2012 6:23 2012-05-01 5RFT: 12 sumo deadlift high pull 75/45 6 L-pull ups
1RM Sumo Deadlift Tue May 1, 2012 255 2012-05-01
Handstand Push Ups and kettlebell Swings Thu Apr 26, 2012 12:00 2012-04-26 7 Rounds for time: 5 Handstand Push-ups 15 kettlebell Swings 1.5p/1p
1RM Banded Box Back Squat Mon Apr 23, 2012 205 2012-04-23
Legless Rope Climb, Burpees, Strict Pull Ups and Squats Mon Apr 23, 2012 12:48 2012-04-23 5RFT: 1 legless rope climb 3 burpees 5 strict pull ups 7 squats
Run, KB Cleans and Sit Ups Mon Apr 16, 2012 21:36  RX 2012-04-16 5 Rounds fpr Time: 200m run 7 kb cleans (r) 55/35 7 kb cleans (l) 14 sit-ups
Hanging Weight Overhead Squat Thu Apr 12, 2012 115  RX 2012-04-12
Box Jumps and Thrusters Thu Apr 12, 2012 4:21 2012-04-12 5RFT: 15 box jumps 24"/20" 12 thrusters 75#/45
Low Rack Pull with Bands Tue Apr 10, 2012 295  RX PR 2012-04-10
Lunge and Run Tue Apr 10, 2012 10:02 2012-04-10 2 RFT: 200m Lunge 200m Run
Elizabeth Mon Apr 9, 2012 12:40 2012-04-09 21-15-9 Clean 135 lbs Ring Dips
Push Press Mon Apr 2, 2012 155  PR 2012-04-02
Thrusters and Burpees Mon Apr 2, 2012 6:48 2012-04-02 12-9-6 For time: Thrusters 115/85 Burpee
Row, Rope Climb, Run and Double Unders Fri Mar 30, 2012 12:30 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)
KB Swings, Parallet Lateral Jumps and Sumo DL @ 50% DL Tue Mar 27, 2012 11:14 2012-03-27 3RFT: 30 KB Swings 1.5p/1p 20 Parallet Lateral Jumps 10 Sumo DL @ 50% DL
Deadlift Tue Mar 27, 2012 295 2012-03-27
Run, Pull Ups and Squats Mon Mar 26, 2012 16:53 2012-03-26 5 Rounds For Time: 200m Run 20 Pull Ups 20 Squats
Final Games Open Week 12.5 Thu Mar 22, 2012 N/A 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 245 2012-03-20
Wall Balls and Burpees Tue Mar 20, 2012 6+3WB  RX 2012-03-20 7min AMRAP: 7 wall balls 20/14 7 burpees
Rope Climbs and Hang Squat Cleans Mon Mar 19, 2012 16:45 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 7,13 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 23:53  RX 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 6+4 2012-03-13 20min AMRAP 5 HSPU 10 Pistols 15 Pullups
Body Weight Sled Drag 400m Fri Mar 9, 2012 N/A 2012-03-09
Go Fish - Row Fishing Game Fri Mar 9, 2012 1125 2012-03-09
Run and Sit Ups Tue Feb 21, 2012 24:59 2012-02-21 4 Rounds for time: Run 800m 40 Sit Ups
Handstand Push Ups, Pull Ups and Toes-to-Bar Thu Feb 16, 2012 14:32 2012-02-16 5RFT: 5 handstand push ups 10 pull ups 15 toes-to-bar
1 RM Back Squat Wed Feb 15, 2012 215  RX 2012-02-15
Sit Ups and Wall Balls Wed Feb 15, 2012 12:45  RX 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 65,85,95,100,100,95,95  RX PR 2012-02-14
Run, Dips and Squats Mon Feb 13, 2012 13:56 2012-02-13 4RFT: 200m run 20 dips 20 squats
Snatch Grip Deadlifts and Rope Climbs Thu Feb 9, 2012 9:29  RX 2012-02-09 5 Rounds for time of: 7 Snatch Grip Deadlifts @ 50%DL 3 Rope Climbs (seated to ceiling)
1RM Sumo Deadlift Tue Feb 7, 2012 275  RX 2012-02-07
5k Run Fri Feb 3, 2012 8:05 2012-02-03
Power Cleans, Hang Cleans and Burpees Thu Feb 2, 2012 995/60-105/59-115/57-125/68-135/108  RX 2012-02-02 5 rounds each for time and weight: 3 power cleans 3 hang cleans 6 burpees, 1ft overhead touch
Max High Box Jump Tue Jan 31, 2012 40"  PR 2012-01-31
1 RM Front Squat Tue Jan 31, 2012 200 2012-01-31
Tabata Squats Tue Jan 31, 2012 13  RX PR 2012-01-31 * 8 Intervals of 20 Sec On, 10 Sec Rest
60 Pull Ups Mon Jan 30, 2012 4:13 2012-01-30
2k Row Mon Jan 30, 2012 N/A 2012-01-30 FT 2k Row
30 Burpees Mon Jan 30, 2012 2:23 2012-01-30
Deadlifts, Wall Balls and Run Thu Jan 26, 2012 11:32  RX 2012-01-26 5RFT: 5 deadlifts @ 60% 10 wall balls @ 20#/14# 200m run
1 RM Push Press Tue Jan 24, 2012 145 2012-01-24
Overhead Lunges and Chest to Plate Lunges Tue Jan 24, 2012 27:00 2012-01-24 400m for time of: 10 Overhead Lunges 45#/25# 10 Chest-to-plate Lunges 45#/25#
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
Crossfit Total Sat Jan 14, 2012 695 2012-01-14 Sum of: 1RM Back Squat 1RM Strict Press 1RM Dead Lift Use the best of three attempts for each lift.
Back Squat 5x5 Mon Jan 9, 2012 185 2012-01-09
Shoulder Press 5x5 Mon Jan 9, 2012 85 2012-01-09
DB K2E, Double Crunch Floor 2 Toe, T2B and Sit Ups Fri Jan 6, 2012 40,94,27,88 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 N/A 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.
Run, Pull Ups and Box Jumps Wed Jan 4, 2012 13:00  RX 2012-01-04 3RFT: run 400meters 20 pull ups 15 box jumps 24"/20
Deadlifts, Hang Squat Cleans and Jerk Tue Jan 3, 2012 5:36 2012-01-03 10 rounds for time 135#/95# 3 deadlifts 2 hang squat cleans 1 jerk
Row, Max Pull Ups and Run Wed Dec 28, 2011 10:32  RX 2011-12-28 For time: row 600 meters max pull ups run 400 meters max pull ups run 200 meters backward max pull ups
Santa's Sleigh Fri Dec 23, 2011 4:42  RX 2011-12-23 For time: Load and pull sleigh 200m 180/135#
1RM 3x Back Squat Fri Dec 23, 2011 265  RX PR 2011-12-23
Run and Push Ups Thu Dec 22, 2011 20:07  RX 2011-12-22 FT: run 800m 80 push ups run 400m 40 push ups run 200m 20 push ups
1 RM Snatch Balance Wed Dec 14, 2011 105 2011-12-14
OH Squats and Double Unders Wed Dec 14, 2011 5:13 2011-12-14 5RFT: 7 OH squats @ 70% of 5B 30 double unders
Box Jumps and Pull-ups Tue Dec 13, 2011 13:50  RX 2011-12-13 FT: 10-20-30-40 box jumps 24"/20" 40-30-20-10 pull-ups
1 RM Front Squat Mon Dec 12, 2011 215  PR 2011-12-12
Pistols and Planche Push-ups Mon Dec 12, 2011 8:40 2011-12-12 12-9-6-3 for time: pistols (each leg) planche push-ups
2min ME Clean & Jerk Fri Dec 9, 2011 155 2011-12-09
Thrusters, Hand Stand Push-ups andChest-to-Bar Pull-ups Thu Dec 8, 2011 11:56 2011-12-08 15-10-5 for time: thrusters 95/65 hand stand push-ups chest-to-bar pull-ups
Snatches and KB Swings Wed Dec 7, 2011 7:59 2011-12-07 For time: 12-9-6-3 snatch 95/65 kb swings 2p/1.5p
1RM Snatch Grip Deadlift Wed Dec 7, 2011 255 2011-12-07
Choose your Girl Mon Dec 5, 2011 10:15 Diane 2011-12-05
Man Makers and Pull-ups Fri Dec 2, 2011 2:45/2:51/2:57/3:01/2:51 2011-12-02 5 rds each for time: 7 man makers 14 pull-ups (reset as needed between sets)
1Rm Sots Press Thu Dec 1, 2011 70  RX 2011-12-01
Double Unders and Toes to Bar Wed Nov 30, 2011 9:17 2011-11-30 Complete for time: 100 double unders 10 toes to bar 90 double unders 9 toes to bar 80 double unders 8 toes to bar 70 double unders 7 toes to bar 60 double unders 6 toes to bar 50 double unders 5 double unders 40 double unders 4 toes to bar 30 double unders 3 toes to bar 20 double unders 2 toes to bar 10 double unders 1 toes to bar
Precission Jumps and Forward Bar Releases Tue Nov 29, 2011 18:30 2011-11-29 5RFT: 20 precission jumps with 180 turn 10 forward bar releases with 180 turn
1RM Banded Rack Pull-Sumo Mon Nov 28, 2011 300  RX 2011-11-28 second adjustment
SDHP and Burpees Mon Nov 28, 2011 7:57 2011-11-28 21-15-9 SDHP 115/75 burpees
Karen Wed Nov 23, 2011 10:31  RX 2011-11-23 150 Wall Ball Shots (20/14)
1RM Chained Back Squat Tue Nov 22, 2011 230  RX 2011-11-22 20lb DBs
1RM Banded Press Mon Nov 21, 2011 45  RX 2011-11-21
Run, KB Swings and Shoulder to Overhead Mon Nov 21, 2011 2:49/2:46/3:00 2011-11-21 3 rounds each for time: 200m run 9 KB swings 2p/1.5p 12 shoulder to overhead 135/95
1RM Top 1/2 Back Squat Fri Nov 18, 2011 265  RX 2011-11-18
Grace Fri Nov 18, 2011 2:55 2011-11-18 For time: 30 Clean and Jerks (135/95)
Box Jumps, Squats and Pull-ups Wed Nov 16, 2011 11:51  RX 2011-11-16 5RFT: 20 box jumps 24"/20" 15 squats 10 pull-ups
1RM Straight-Leg Deadlift Tue Nov 15, 2011 265  RX 2011-11-15
Burpees and Run Mon Nov 14, 2011 11:40  RX 2011-11-14 7RFT 10 burpees 200m run *rest as needed each round shall be 100%
1RM Low Band Rack Pull Wed Nov 9, 2011 110 2011-11-09
KB Swings and Walking Lunges Wed Nov 9, 2011 9:01  RX 2011-11-09 40-30-20-10 KB swings 1.5pd/1pd walking lunges
Run, Pull-ups and HSPU Tue Nov 8, 2011 14:36 2011-11-08 run 400m 21 pull-ups 21 HSPU run 400m 15 pull-ups 15 HSPU run 400m 9 pull-ups 9 HSPU
1 RM Deadlift Fri Nov 4, 2011 245/315  RX 2011-11-04
Jackie Thu Nov 3, 2011 11:35  RX 2011-11-03 For time: 1000 Meter Row 50 Thrusters (45/33 lb. barbell) 30 Pull-Ups
1 RM Push Jerk Wed Nov 2, 2011 150  PR 2011-11-02
OHS, Double Unders and Pull-ups Wed Nov 2, 2011 11:03 2011-11-02 21-15-9 OHS 95/65 double unders pull-ups
1RM 2" Heel Back Squat Tue Nov 1, 2011 255  RX 2011-11-01
2x200m Sled Drag @ 70% Tue Nov 1, 2011 180  RX 2011-11-01 post loads of ea:
1RM 4 inch Rack Pull Mon Oct 17, 2011 425 2011-10-17
Tabata burpees and situps Mon Oct 17, 2011 16 2011-10-17 1/2 Burpees 1/2 sit-ups
Nicole Fri Oct 14, 2011 22,16,15,17,16  RX 2011-10-14 AMRAP 20min 400m run Max rep pull-ups
Elizabeth Thu Oct 13, 2011 14:28 2011-10-13 21-15-9 Clean 135 lbs Ring Dips
1 RM Push Press Thu Oct 13, 2011 145  PR 2011-10-13
1RM Deadlift to Knee Wed Oct 12, 2011 N/A 2011-10-12
KB Swings, Box Jumps and Pull Ups Wed Oct 12, 2011 9:12 2011-10-12 75 KB Swings 2pd/1.5pd 50 Box Jumps 24/20 25 Pull Ups
1RM Banded Back Squat Mon Oct 10, 2011 255 2011-10-10
GHD Sit-ups, KB Swings, Sit-ups and Rope Climbs Thu Oct 6, 2011 15:34 2011-10-06 50 GHD Sit-ups 50 KB Swings 2pood/1.5pood 50 Sit-ups 5 Rope Climbs (seated to ceiling)
1RM Sumo Deadlift Thu Oct 6, 2011 275  RX PR 2011-10-06
Row, Lunges and Ring Dips Wed Oct 5, 2011 15:03 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 205 2011-10-04
Wall Ball and Burpees Tue Oct 4, 2011 6 2011-10-04 7 Min AMRAP of 7 reps each: Wall Ball 20#/14# Burpees
DU, Push Ups, Pull Ups Mon Oct 3, 2011 21:05  RX 2011-10-03 5 Rounds for Time: 30 Double Unders 20 Push Ups 10 Pull Ups
KBs and Bar Dips Fri Sep 30, 2011 23:06 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 315  RX PR 2011-09-29
5k Run Wed Sep 21, 2011 24:54  RX 2011-09-21
KBs and Walking Lunges Tue Sep 20, 2011 11:05  RX 2011-09-20 For Time: 100 KB Swings (1.5 pood / 1 pood) 100 Walking Lunges
1 RM Thruster Mon Sep 19, 2011 145 2011-09-19
Thrusters and C2B Pull Ups Mon Sep 19, 2011 9:35  RX 2011-09-19 12,9,6 Thrusters 115/85 C2B Pull Ups
Run, Front Squats, Sit Ups, KB Swings, Push Ups, Turkish Get Ups and Run Fri Sep 16, 2011 10:22 2011-09-16 FT: run 800m 50 x front squats (95/65#) 40 x sit ups 40 x kb swings (1.5/1.0 pood) 30 x push ups 30 x turkish get up (20/10#) 20 x wall balls (20#/14#) run 800m
1 RM Back Squat Tue Sep 13, 2011 N/A 2011-09-13
Happy Birthday Mon Sep 12, 2011 223  RX 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)
Legless Rope Climbs, Muscle Ups, Squats Thu Sep 8, 2011 10:13 2011-09-08 5 rounds for time 1 Legless rope climb 2 muscle ups 30 squats
Nancy Wed Sep 7, 2011 18:56 2011-09-07 5 Rounds 400m run 15 Overhead Squats (95/65)
Chest-to-Ring Pull-ups and Push-ups Tue Sep 6, 2011 22:08 2011-09-06 30-25-20-15-10-5 chest-to-ring pull-ups push-ups Optional Finisher: 20 HSPU for time (blame Kaila)
Baseline, Pull Ups, Push Ups, Sit Ups, Squats and Run Fri Sep 2, 2011 5:43  RX 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 11:55  RX 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 6.05 2011-08-29 20min AMRAP 5 HSPU 10 Pistols 15 Pullups
1 RM Clean Fri Aug 26, 2011 155  RX PR 2011-08-26
Angie Mon Aug 22, 2011 29:06 2011-08-22 100 pull-ups 100 push-ups 100 sit-ups 100 squats
Walking Lunges, Burpee Broad Jumps and Run Thu Aug 11, 2011 19:21  RX 2011-08-11 FT 400m 40 walking lunges 10 burpee broad jumps 400m run
Happy Birthday Hunter! Wed Aug 10, 2011 14:47 2011-08-10 5 RFT 5 deadlifts @ 70% 1RM 10 box jumps (24/20) 15 ring push-ups (feet on the box)
1 RM Overhead Squat Tue Aug 9, 2011 95 2011-08-09
Eva Mon Aug 8, 2011 30:00 2011-08-08 5 RFT: 800m run 30 KB swings (2pd / 1.5pd) 30 Pull ups
Max Effort Weighted Pull-up Thu Aug 4, 2011 25  RX 2011-08-04
Bottom to Bottom Tabata Squats Thu Aug 4, 2011 8  RX 2011-08-04
100m Sprints Tue Aug 2, 2011 14.82, 15.15, 14.66, 15.10, 15.52, 15.76, 15.91, 15.86, 15.87, 14.74  RX 2011-08-02 Sprint 100 meters, 10 rounds Every 3 min
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