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Mig

Show: All Scores | RX Only | PRs Only
WOD Score Notes WOD Date WOD Desc
1 RM Snatch Balance Thu May 2, 2013 N/A 2013-05-02
Sit Ups, Run, Floor Levers, Toes to Bar and Knees to Elbows Wed May 1, 2013 31:52  RX 2013-05-01 FT: 100 sit ups run 400 meters 80 floor levers run 400 meters 60 toes to bar run 400 meters 40 knees to elbows run 400 meters
1RM Sumo Stance Rack Pull From Kness Tue Apr 30, 2013 315 2013-04-30
1 RM Benchpress Mon Apr 29, 2013 165 2013-04-29
Mini Cindy Mon Apr 29, 2013 8  PR 2013-04-29 10 min AMRAP: 5 Pull Ups 10 Push Ups 15 Squats
30 Manmakers Wed Apr 24, 2013 12:02 2013-04-24
Diane Tue Apr 23, 2013 16:44 2013-04-23 For time: 21, 15, 9 Deadlift 225 / 155 Handstand push-ups
Run, Front Squats, Sit Ups, KB Swings, Push Ups, Turkish Get Ups and Run Mon Apr 22, 2013 7:50 2013-04-22 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
Run, Front Squats, Sit Ups, KB Swings, Push Ups, Turkish Get Ups and Run Mon Apr 22, 2013 7:50  RX PR 2013-04-22 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
Knees Through Elbows and Squats Mon Apr 22, 2013 4:05  RX 2013-04-22 5 RFT: 7 Knees Through Elbows 14 Squats
Walking Lunges and Run Wed Apr 17, 2013 13:08  RX 2013-04-17 4 RFT: walking Lunges 25 meters run 375 meters
The Bear Tue Apr 16, 2013 65-25-85-95-195  RX PR 2013-04-16 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.
Paralette Push Ups and Pull Ups Mon Apr 15, 2013 N/A 2013-04-15 30-25-20-15-10-5 Reps for Time: Paralette Push-ups, feet on 12? riser and Pull-ups
Wall Balls and Burpees Fri Apr 12, 2013 7+3  RX 2013-04-12 7min AMRAP: 7 wall balls 20/14 7 burpees
Row, Sit Ups, Run, Knees To Elbows, Double Unders and Turkish Get Ups Tue Apr 9, 2013 18:24  RX 2013-04-09 FT: 1000m Row 100 Sit Ups 400m Run 40 Knees To Elbows 100 Double Unders Then 10 Turkish Get Ups 1.5/1p
Jail Time Cardio Mon Apr 8, 2013 195  RX 2013-04-08 EMOM 5 Reps deadlift @ 60% 20min
Jail Time Cardio Mon Apr 8, 2013 195  RX 2013-04-08 EMOM 5 Reps deadlift @ 60% 20min
Crossfit Games 13.5 Sat Apr 6, 2013 43  RX 2013-04-06 Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc. Saturday Reminders:
Shoulder Press, Overhead Squats, Push Press, Front Squats, Push Jerks and Back Squats Thu Apr 4, 2013 21:03 2013-04-04 FT: 10 Shoulder Press 15 Overhead Squats 20 Push Press 25 Front Squats 30 Push Jerks 35 Back Squats 115#/75#
Max Thruster Wed Apr 3, 2013 135 2013-04-03 2 rep max thrusters
Games Open WOD 13.4 Tue Apr 2, 2013 40  RX 2013-04-02 7 min AMRAP: 3,6,9,12,15,18,21 etc.... Clean & Jerk (135/95) Toes to Bar
1 RM Snatch Tue Mar 26, 2013 115  PR 2013-03-26
Baraza Wed Mar 20, 2013 6 2013-03-20 AMRAP in 18 minutes of: run 200 meters (RR & back) 9 deadlifts 275/185 (or 60% 1RM) 6 burpee bar muscle ups (scale to burpee pull up)
Run and Bench Press Tue Mar 19, 2013 18:36 2013-03-19 FT: 400m run 30 bench press 800m run 20 bench press 1600m run 10 bench press
13.2 - Shoulder to Overhead, Deadlifts, and Box Jumps Mon Mar 18, 2013 164  RX 2013-03-18 10 minute AMRAP of: 5 Shoulder to overhead, 115 / 75 lbs 10 Deadlift, 115 / 75 lbs 15 Box jump, 24 / 20 inch
Deadlifts and Sprints Wed Mar 13, 2013 12  RX 2013-03-13 10 min AMRAP of: Deadlift 5 reps 185/115 then 100m Sprint
Mary Wed Mar 6, 2013 6 2013-03-06 20min AMRAP 5 HSPU 10 Pistols 15 Pullups
1 RM Overhead Squat Tue Mar 5, 2013 145 2013-03-05
Overhead Squats and Burpees Tue Mar 5, 2013 8:14  RX PR 2013-03-05 FT: 21-15-9 overhead squats 50% of 1 rm burpees
Run Mon Mar 4, 2013 7:55/3:42/1:29/:40 2013-03-04 FT: 1600m 800m 400m 200m *rest 3 min between each effort.
Tabata: Double Unders, Sledge Hammer Strikes, Knees to Elbows and Kettlebell Russian Swings Wed Feb 27, 2013 111,97,42,68 2013-02-27 Tabata, For Total Reps: double unders (maintain singles in rest) sledge hammer strikes knees to elbows kettlebell russian swings 2p/1.5p *One minute rest between each tabata
Fran Tue Feb 26, 2013 10:22  RX 2013-02-26 21, 15, 9 Thrusters 65/95 (42.5 / 30 kg) Pullups
Medball Throwing Ladder, Pull Ups, Run and Water Guy Power Clean & Press Fri Feb 22, 2013 5:58/6:34/5:17  RX 2013-02-22 3 RFT: Medball Throwing Ladder 20 Pull Ups Run 200m 20 Water Guy Power Clean & Press 25# Rest as needed between
Cleans and Pull Ups Wed Feb 20, 2013 17:58  RX 2013-02-20 7RFT: 3 cleans (full squat) 80% max 12 pull ups
1 RM Push Press Tue Feb 19, 2013 155 2013-02-19
Handstand Walks and Muscle Ups Tue Feb 19, 2013 9:44 2013-02-19 5RFT: 12 ft handstand walks 3 muscle ups
KB Swings and Sit Ups Fri Feb 15, 2013 8:42 2013-02-15 FT: 60-50-40-30-20-10 kb swings 1.5p/lp sit ups
1RM Box Back Squat Fri Feb 15, 2013 215 2013-02-15
2min ME Clean & Jerk Thu Feb 7, 2013 155  PR 2013-02-07
Box Jumps and Cleans Thu Feb 7, 2013 6:18  RX 2013-02-07 Use 50% of Clean & Jerk for: 24-18-12-6 Box Jumps 24''/18'' 12-9-6-3 Cleans
Baseline Tue Feb 5, 2013 N/A 2013-02-05 3 RFT: 50 Squats 40 Abmats 30 Push Ups 20 Burpees 10 Pull-ups Rest 2 min
1 RM Front Squat Thu Jan 31, 2013 165 2013-01-31
500m Row Thu Jan 31, 2013 N/A 2013-01-31
3x Max L- Sit Thu Jan 31, 2013 N/A 2013-01-31
Sit Ups, Run and Kettlebell Swings Wed Jan 30, 2013 30:17  RX 2013-01-30 3 RFT: 50 sit ups run 400 meters 50 kettlebell swings 15/16 run 400 meters
3 RM Benchpress Tue Jan 29, 2013 145 2013-01-29
Burpees and Double Unders Tue Jan 29, 2013 2:45  RX 2013-01-29 FT: 12-9-6-3 Burpees Double Unders
Grace Mon Jan 28, 2013 6:47 2013-01-28 For time: 30 Clean and Jerks (135/95)
Weighted Sit Ups To Tire, Hand Stand Hold, Knees Thru Elbows and Leg Levers Fri Jan 25, 2013 7:38  RX 2013-01-25 FT: 30 Weighted Sit Ups To Tire 45/25 30 second Hand Stand Hold 30 Knees Thru Elbows 30 second Handstand hold 30 Prone Leg Levers 30 second Handstand Hold
Chest to Bar Pull Ups and Squats Thu Jan 24, 2013 15:57 2013-01-24 4 Rounds: 18 chest to bar pull ups 36 squats
Turkish Get Ups and Run Tue Jan 22, 2013 1:23,1:25 2013-01-22 FT: 12 turkish get ups 1.5p/1p run 400m 9 tgu run 400m 6 tgu run 400m
2k Row Mon Jan 21, 2013 7:57  RX 2013-01-21 FT 2k Row
Crossfit Total Sat Jan 19, 2013 670  PR 2013-01-19 Sum of: 1RM Back Squat 1RM Strict Press 1RM Dead Lift Use the best of three attempts for each lift.
Floor Press and Floor Wipers Tue Jan 15, 2013 16:35 2013-01-15 21-15-9 reps of each for time: Floor Press 155#/95# Floor Wipers 155#/95#
Sit Ups and Thrusters Thu Jan 10, 2013 14:25 2013-01-10 FT: 100 Sit Ups 15 Thrusters 115/75 75 Sit Ups 10 Thrusters 115/75 50 Sit Ups 5 Thrusters 115/75
Row, Double Unders and Run Tue Jan 8, 2013 18:39  RX 2013-01-08 FT: 800m Row 100 Double Unders 1600m Run 100 Double Unders
Tabata V-Sit Ups/Hollow Hold Sat Jan 5, 2013 4 2013-01-05
1RM Chained Sumo Deadlift Fri Jan 4, 2013 315  PR 2013-01-04
1 RM Snatch Balance Thu Jan 3, 2013 115 2013-01-03
2011 Games Open WOD #1 Thu Jan 3, 2013 182  RX 2013-01-03 10min AMRAP: 30 Double Unders 15 Power Snatches 75/45
Cindy and Run Thu Dec 20, 2012 11  RX 2012-12-20 AMRAP 20 min: 5 Rounds of Cindy 5 Pull Ups 10 Push Ups 15 Squats 200m Run
Core Chipper Tue Dec 18, 2012 23:34 2012-12-18 FT: GHD Sit Ups 55 Sit Ups 50 KB Swings 1.5/1p 45 Hip Ext 40 Toes To Bar 35 Supine Leg Lever 30 Floor Wipers 135/95 25 Knees To Elbows 20 sec L-Sit 15 Ring Inversions 10 sec Hollow Hold 5 Burpees
1RM Back Squat W/ Banded WT Tue Dec 18, 2012 215 2012-12-18
4 Tabatas: KB Swing, Toes to Bar, Sumo Deadlift High Pull and Paralette Lateral Jump Tue Dec 11, 2012 71/45/53/100  RX 2012-12-11 4 Tabatas 1 Min Rest Between Each: KB Swings 1.5p/1p Toes-to-bar Sumo-Deadlift High Pull 75/53 Paralette Lateral Jump
Hip Exensions, Sit Ups, Run, Lunges and Squats Mon Dec 10, 2012 29:44 2012-12-10 FT: 50 hip extensions 100 sit ups run to left end foothills trail 50 lunges 100 squats run to right end foothills trail
1RM Deadlift to Knee Tue Dec 4, 2012 275 2012-12-04
Power Clean, Muscle Up, PC, and MU Tue Dec 4, 2012 7+14 2012-12-04 12min AMRAP Ladder: 1 Power Clean @ 70 % 1 Muscle Up 2 PC 2 MU etc....
Box Squat Mon Dec 3, 2012 225 2012-12-03
Gary's B-Day WOD Mon Dec 3, 2012 16:02  RX 2012-12-03 FT: 58 Double Unders 58 Back Squats @ 50% 58 DU 58 Pull Ups 58 DU 58 Squats
1RM Sotts Press Thu Nov 29, 2012 65 2012-11-29
Overhead Squats and Hand Release/Plyo Clap Push Ups Thu Nov 29, 2012 17:14  RX 2012-11-29 FT: 21-15-9 overhead squats 95/65 hand release/plyo clap push ups
KB Cleans and Sit Ups Tue Nov 27, 2012 7:12  RX 2012-11-27 5 RFT: 12 KB Cleans 1.5p/1p 24 Sit Ups
1RM 4" Deficit Deadlift Tue Nov 27, 2012 275 2012-11-27 (compare to 2/14)
Mary Mon Nov 26, 2012 6+1 2012-11-26 20min AMRAP 5 HSPU 10 Pistols 15 Pullups
1RM Rack Pull From Knees Tue Nov 20, 2012 305 2012-11-20
KB Swings and Walking Lunges Tue Nov 20, 2012 151 2012-11-20 40-30-20-10 KB swings 1.5pd/1pd walking lunges
Push Ups, Pull Ups, Sit Ups and Squats Mon Nov 19, 2012 140-111-125-145 2012-11-19 WOD: For back-to-back Tabata’s. Each Tabata couplet is comprised of 8 intervals of 20 seconds of work, each followed by 10 seconds of rest. Perform in order listed, starting with any one of the four stations. One minute rest between each Tabata Couplet. Complete ALL 8 rounds of a couplet before resting one minute and beginning the next couplet. The four couplets are: 1. Work= Push-ups Rest= Front plank 2. Work= Pull-ups Rest= “L”-Hang 3. Work= Sit-ups Rest= Hollow Body Holds 4. Work= Squats Rest= Bottom-of-Squat Active Hold Score your TOTAL reps completed for each couplet. Score yourself an extra 10 reps for each “rest” period that you successfully complete.
Handstand Push Ups, Toes To Bar and Double Unders Tue Nov 13, 2012 11:51 2012-11-13 5RFT: 6 Handstand Push Ups 12 Toes To Bar 24 Double Unders
Fight Gone Bad Thu Nov 8, 2012 265  RX PR 2012-11-08 3 Rounds For Total Points Wallballs to a 10 ft target 14/20 (Reps) Sumo Deadlift High-pull, 55/75 (Reps) Box Jump, 20" (Reps) Push Press, 55/75 (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Filthy Fifty Wed Nov 7, 2012 37:00  RX 2012-11-07 50 Box Jumps 24 inch box 50 Jumping Pull Ups 50 Kettlebell Swings, 1 Pood 50 Steps, Walking Lunges 50 KTE 50 Push Press 45# 50 Back Extensions 50 Wall Ball Shots, 20# 50 Burpees 50 DU
1RM Strict Weighted Pull Up Fri Nov 2, 2012 50  PR 2012-11-02
Death by Burpee Pull Ups Fri Nov 2, 2012 9  RX 2012-11-02
1RM Sumo Stance Deadlifts Wed Oct 31, 2012 275 2012-10-31
KB Swings and Sit Ups Wed Oct 31, 2012 16:04  RX 2012-10-31 FT: 50-40-30-20-10 KB Swings 1.5/1p Sit Ups
Fran Tue Oct 30, 2012 9:46  RX 2012-10-30 21, 15, 9 Thrusters 65/95 (42.5 / 30 kg) Pullups
Death by Burpee Tire Jumps Mon Oct 29, 2012 12  RX 2012-10-29
Back Squat 3-3-3-3-3 Mon Oct 29, 2012 115/155/185/205/225 2012-10-29
KettleBell Swings and Walking Lunges Wed Oct 24, 2012 16:02  RX 2012-10-24 FT: 50-40-30-20-10 KettleBell Swings Walking Lunges (1.5/1p)
1 RM Benchpress Tue Oct 23, 2012 155 2012-10-23
Sit Ups and Ring Push Ups Tue Oct 23, 2012 9:40  RX 2012-10-23 Finisher: Complete for time: 20 Sit-ups 10 Ring Push-ups 18 Sit-ups 9 Ring Push-ups 16 Sit-ups 8 Ring Push-ups Etc… Down to 2 sit-ups and 1 Ring Push-up.
Ground to Overhead and Pull Ups Mon Oct 22, 2012 13:48  RX 2012-10-22 21-15-9 for time; ground to overhead 115/75 pull ups
1RM Rack Jerk Support Mon Oct 22, 2012 225 2012-10-22
Deadlifts and Ring Dips Wed Oct 17, 2012 13:53 2012-10-17 FT: 21-15-9 deadlifts 225/155 ring dips
1RM Behind Neck Jerk Tue Oct 16, 2012 165  PR 2012-10-16
Lunges and Wall Walks Tue Oct 16, 2012 14:55  RX 2012-10-16 FT: 50-40-30-20-10 - Lunges 10-8-6-4-2 - Wall Walks
Back Squats 3-3-3-3-3 Mon Oct 15, 2012 165-175-175-185-145 2012-10-15
Overhead Squat 7-7-7-7-7 Mon Oct 15, 2012 55-65-75-85-95 2012-10-15
Front Squats 5-5-5-5-5 Mon Oct 15, 2012 115-135-145-155-165 2012-10-15
4 Rack Pull Tue Oct 9, 2012 545  RX PR 2012-10-09
Tire Jumps and Sprint Tue Oct 9, 2012 1:23-1:22-1:40-1:41-153 2012-10-09 5 Rounds each for time of: 30 Tire Jumps Sprint to RR and Back Rest
1RM Chained Deadlift Wed Oct 3, 2012 315 2012-10-03
Double Unders and HandStand Push Ups Tue Oct 2, 2012 29;23 2012-10-02 FT: 100 double unders 10 handstand push ups 90 double unders 9 HSPU Etc...down to 10-1
1 RM Benchpress Wed Sep 26, 2012 155 2012-09-26
Double Unders and Burpees Wed Sep 26, 2012 3:35  RX 2012-09-26 3RFT: 30 Double Unders (3x Singles) 10 Burpees
1 RM Benchpress Wed Sep 26, 2012 155 2012-09-26
Double Unders and Burpees Wed Sep 26, 2012 3:35  RX 2012-09-26 3RFT: 30 Double Unders (3x Singles) 10 Burpees
Cleans, Push Ups and Run Mon Sep 24, 2012 14:04  RX 2012-09-24 FT: 21-15-9 cleans @ 50% push ups run 400
Deadlift Fri Sep 21, 2012 300 2012-09-21
Shoulder Press and Tabata Dessert Fri Sep 21, 2012 120  PR 2012-09-21
Un-Sweet 16 Wed Sep 19, 2012 21:05 2012-09-19 FT: Run 400m 8 Cleans 96/65 16 Burpees Run 400m 16 GHD Sit-Ups 16 Kettlebell Swings 1.5p/1p Run 400m 8 Toes-to-Bar 8 Muscle-ups Run 400m 16 Box Jumps 16 Double-unders Run 400m 16 Wall-Ball 20/14 8 Push-ups Run 400m
OH Lunge Arround Building 45#/25# Tue Sep 18, 2012 24:36 2012-09-18
2 Minutes Max Rep Tire Flip Tue Sep 18, 2012 31 2012-09-18
1 RM Clean Wed Sep 12, 2012 N/A 2012-09-12
Pull Ups and Hang Power Cleans Wed Sep 12, 2012 6:14 2012-09-12 FT: 21-15-9 pull ups hang power cleans (50% of 1Rep Max) (from pockets, no squat)
Diane Tue Sep 11, 2012 11:23 2012-09-11 For time: 21, 15, 9 Deadlift 225 / 155 Handstand push-ups
Chained Back Squat 20% w/ in Chains Mon Sep 10, 2012 225  RX 2012-09-10
Tabata Friday Fri Sep 7, 2012 85-43-59-56 2012-09-07 8 Rounds of 20 seonds on/ 10 sec rest ea: Sledge Hammer Strikes Tire Jumps Wall Ball 20/14 Sit Ups
The Bear Wed Sep 5, 2012 65/85/95/105/105 2012-09-05 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.
Baseline, Pull Ups, Push Ups, Sit Ups, Squats and Run Mon Sep 3, 2012 4:43/4:47  RX PR 2012-09-03 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
5k Run Fri Aug 31, 2012 23:10 2012-08-31
Power Snatch and OH Squats Wed Aug 29, 2012 45-65-75-85-95-100-105-110-110  RX 2012-08-29 10 Rounds for max load by: 1 Power Snatch 3 OH Squats
Double Unders, Weighted Pull Ups, Strict Pull Ups and Kipping Pull Ups Tue Aug 28, 2012 21:05  RX 2012-08-28 FT: 45 double unders 15 weighted pull ups 35/15 30 double unders 30 strict pull ups 15 double unders 45 kipping pull ups
30 Manmakers Mon Aug 27, 2012 12:39  RX 2012-08-27
Burpees and Farmers Carry Wed Aug 22, 2012 32:42  RX 2012-08-22 FT: 21-18-15-12-9-6-3 reps of: burpees farmer carry to railroad tracks and back 45/25 (each round)
1RM Back Squat with Heel Elevated 2" Tue Aug 21, 2012 225 2012-08-21
Tabata Squats and Tabata Sit Ups Tue Aug 21, 2012 16/11  PR 2012-08-21
1 RM Front Squat Wed Aug 8, 2012 165 2012-08-08
Sit Ups, Floor Wipers and Overhead Squats Mon Aug 6, 2012 25:57 2012-08-06 4RFT: 30 sit ups 20 floor wipers 135/95 10 overhead squats 135/95
Back Squats and Knees Through Elbows Tue Jul 31, 2012 14:02 2012-07-31 15,12,9,6,3 reps for time: back squats @ 75% knees through elbows
Hang Power Cleans and Burpees Mon Jul 30, 2012 20:01  RX 2012-07-30 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 reps for time of: Hang Power Clean 95#/65# Burpees Score time to complete.
Kettlebell Swings, Squats and Handstand Push Ups Thu Jul 26, 2012 60-50-50/60-55-85 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 21:51  RX 2012-07-24 15RFT: 3 toes-to-bar 6 pull ups 12 sit ups
Back Squat Mon Jul 23, 2012 225  PR 2012-07-23
Death By Burpees Mon Jul 23, 2012 14  RX 2012-07-23
Trail Run 1.5M Fri Jul 20, 2012 12:36 2012-07-20
1 RM Deadlift Wed Jul 18, 2012 295  PR 2012-07-18
Whatatabata Tue Jul 17, 2012 327  RX 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 13+12  RX 2012-07-16 AMRAP 20 Mins 5 pullups 10 pushups 15 squats
Thrusters and Run Fri Jul 13, 2012 11:43  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 28:48 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 4+20 2012-07-10 20 min AMRAP: 20 Wall Balls 24/14 20 Pull Ups 20 Double Unders
Clean & Jerk Mon Jul 9, 2012 155 2012-07-09
Tabata Floor Wipers/Press Mon Jul 9, 2012 7  RX PR 2012-07-09 Tabata floor wipers/press 20 sec floor wipers 10 sec floor press (70-80% of mas bench weight)
JT Thu Jul 5, 2012 N/A 2012-07-05 21-15-9 Reps Handstand Push-ups Ring Dips Push-ups
Get to the Chippa Mon Jul 2, 2012 24:24 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?
Box Jumps and Pull Ups Tue Jun 26, 2012 8:28  RX 2012-06-26 4RFT: 25 Box Jumps 24/18 5 Pull Ups
Banded Sumo Deadlift Tue Jun 26, 2012 245 2012-06-26
Kettle Bell Swings and Sit Ups Mon Jun 25, 2012 13:39  RX 2012-06-25 50-40-30-20-10 for time: kettle bell swings 1.5/1pd sit ups
1 RM Front Squat Fri Jun 22, 2012 205  PR 2012-06-22
Rope Climbs, Pistols and Burpees Fri Jun 22, 2012 15:53 2012-06-22 5RFT: 3 Rope Climbs (seated to ceiling) 6 Pistols (each leg counts as one) 9 Burpees
1 RM Jerk Thu Jun 21, 2012 155 2012-06-21
Sit Ups and Waiter Walk Thu Jun 21, 2012 14:23  RX 2012-06-21 FT: 200 sit ups 400m waiter walk 1.5pd/1pd
Sit Ups, Meter Bear Crawl and KB Swings Sat Jun 16, 2012 15:17  RX 2012-06-16 2 Rounds for time: 50 Sit Ups 50 Meter Bear Crawl 50 KB Swings 18/1.5p 50 Meter Bear Crawl
L-Sit, Hand Stand Push Ups and Sit Ups Mon Jun 11, 2012 19:49 2012-06-11 5 Rounds for time: 1 min cumulative l-sit 7 handstand push-ups 14 sit-ups
GHD Sit Ups, Deadlifts and Double Unders Fri Jun 8, 2012 3:45  RX 2012-06-08 FT: 50 GHD Sit-ups 50 Deadlifts 135/95 100 Double-unders
1RM Rack Pull, Forward Sled Pulls and Tire Flips Wed Jun 6, 2012 405  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 15:24 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 17:01  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
Run Jerk Run Wed May 30, 2012 22:50  RX 2012-05-30 FT: 400m Run 22 Shoulder Press 95#/65# 400m Run 33 Push Press 400m Run 44 Push Jerks
Double Unders, Pistols and Muscle Ups Tue May 29, 2012 2+66 2012-05-29 AMRAP 20min: 30 double unders 15 pistols 5 muscle ups
Murph Fri May 25, 2012 41:27 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 18:46 2012-05-23 5 Rounds 400m run 15 Overhead Squats (95/65)
Nancy Wed May 23, 2012 18:46 2012-05-23 5 Rounds 400m run 15 Overhead Squats (95/65)
4x100M Sprint Tue May 22, 2012 13-12-13-13  RX 2012-05-22
Deadlift Tue May 22, 2012 300  RX PR 2012-05-22
2min ME Clean & Jerk Fri May 18, 2012 145  PR 2012-05-18
300 Tue May 15, 2012 25:00 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 25:00 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 7 2012-05-14 20min AMRAP 5 HSPU 10 Pistols 15 Pullups
Run and Push Ups Mon May 7, 2012 7 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 13:15 2012-05-04 20-15-10-5 for time: chest to bar pull ups 1 arm kettlebell clean & jerk
1RM Sumo Deadlift Tue May 1, 2012 285 2012-05-01
Sumo Deadlift High Pull and L-Pull Ups Tue May 1, 2012 8:43 2012-05-01 5RFT: 12 sumo deadlift high pull 75/45 6 L-pull ups
Cleans and Run Fri Apr 27, 2012 10:14 2012-04-27 3RFT: 6 cleans 135/95# run 400m
Sumo Deadlift Fri Apr 27, 2012 275+Chains  PR 2012-04-27
Press Wed Apr 25, 2012 110 2012-04-25
Thrusters Wed Apr 25, 2012 135 2012-04-25
Clean and Jerk Wed Apr 25, 2012 145/155  PR 2012-04-25
Cindy Tue Apr 24, 2012 15+6  RX PR 2012-04-24 AMRAP 20 Mins 5 pullups 10 pushups 15 squats
3 Front Squats + 1 Jerks Wed Apr 18, 2012 135 2012-04-18
Jerks and Burpees Wed Apr 18, 2012 5:02 2012-04-18 3RFT: 6 Jerks #135/#95 12 Burpees
Nancy Tue Apr 17, 2012 15:34 2012-04-17 5 Rounds 400m run 15 Overhead Squats (95/65)
Toes to Bar, Push Ups and Sit Ups Wed Apr 11, 2012 25:18  RX 2012-04-11 5 RFT: 15 toes to bar 20 push-ups (4'' Def) hands on box 25 sit-ups
Lunge and Run Tue Apr 10, 2012 18:59  RX 2012-04-10 2 RFT: 200m Lunge 200m Run
Low Rack Pull with Bands Tue Apr 10, 2012 265  RX PR 2012-04-10
Elizabeth Mon Apr 9, 2012 10:06 2012-04-09 21-15-9 Clean 135 lbs Ring Dips
Amanda Fri Apr 6, 2012 11:31 2012-04-06 9, 7, 5 muscle-ups snatch (135/95)
Chained Front Squat Wed Apr 4, 2012 195 2012-04-04
500m Row Wed Apr 4, 2012 1:42.8  PR 2012-04-04
Push Press Mon Apr 2, 2012 105 2012-04-02
Thrusters and Burpees Mon Apr 2, 2012 6:08 2012-04-02 12-9-6 For time: Thrusters 115/85 Burpee
AMRAP Series: Pull Ups, KB Swings, Box Jumps, Squats, Double Unders, Sit Ups and Burpees Sat Mar 31, 2012 65,75,85,95,105(4) 2012-03-31 AMRAP Series: 1 min rest between each rounds 5min: 5 pull-ups 10 KB Swings 4min: 10 box jumps 20 squats 3min: double unders 2min: sit-ups 1min: burpees
Row, Rope Climb, Run and Double Unders Fri Mar 30, 2012 13:32  RX 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 9:05  RX 2012-03-27 3RFT: 30 KB Swings 1.5p/1p 20 Parallet Lateral Jumps 10 Sumo DL @ 50% DL
Deadlift Tue Mar 27, 2012 285 2012-03-27
Run, Pull Ups and Squats Mon Mar 26, 2012 15:59  RX 2012-03-26 5 Rounds For Time: 200m Run 20 Pull Ups 20 Squats
Tabata, Box Jumps, Push Ups and Sit Ups Thu Mar 22, 2012 8-7-10 2012-03-22 Tabata Box Jumps Push Ups Sit Ups (12 min) 20 sec. work 10 sec. rest
3 RM Back Squat Tue Mar 20, 2012 N/A 2012-03-20
Wall Balls and Burpees Tue Mar 20, 2012 N/A 2012-03-20 7min AMRAP: 7 wall balls 20/14 7 burpees
Rope Climbs and Hang Squat Cleans Mon Mar 19, 2012 14:02 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 7,12 2012-03-16 A. Run 1.5 mile lake loop B. Tabata GHD Sit Ups C. Tabata Sledgehammers or Make up WOD 12.4
Open WOD 12.3: Box Jumps, Push Press and Toes to Bar Thu Mar 8, 2012 3+21  RX 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 13:42  RX 2012-03-06 5RFT: run 200m 20 sit ups 20 OH lunges 45/25
L-Pull Ups, Push Ups and Run Tue Feb 28, 2012 N/A 2012-02-28 5RFT: 5 L-Pull Ups 10 Push Ups 200m Run
3 RM Front Squat Mon Feb 27, 2012 N/A 2012-02-27
Alternating Tabata Mon Feb 27, 2012 N/A 2012-02-27 Alternating Tabata of: Kettlebell Swings 1.5p/1p Sit Ups
Games Open WOD 12.1 Thu Feb 23, 2012 85  RX 2012-02-23 AMRAP 7min of: Burpees (6" two-hand touch)
Run and Sit Ups Tue Feb 21, 2012 21:23 2012-02-21 4 Rounds for time: Run 800m 40 Sit Ups
Sit Ups and Wall Balls Wed Feb 15, 2012 11:08  RX 2012-02-15 5 rounds for time: 30 Sit Ups 20 Wall Balls 20/14
1 RM Back Squat Wed Feb 15, 2012 185  RX 2012-02-15
Snatch 2-2-2-2-2-2-2 Tue Feb 14, 2012 65,75,85,95,105,105  RX PR 2012-02-14
1RM Chain Squats Fri Feb 10, 2012 215  PR 2012-02-10 20% of max catch @ 50% ROM
Seated Box Jump Ladder Fri Feb 10, 2012 N/A 2012-02-10
1RM Sumo Deadlift Tue Feb 7, 2012 175  RX PR 2012-02-07
5k Run Fri Feb 3, 2012 22:32  RX PR 2012-02-03
Seated-to-Ceiling Rope Climbs, Kettlebell Swings, Push Ups and Run Wed Feb 1, 2012 26:04  RX 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
1 RM Front Squat Tue Jan 31, 2012 165 2012-01-31
Tabata Squats Tue Jan 31, 2012 15  RX PR 2012-01-31 * 8 Intervals of 20 Sec On, 10 Sec Rest
Max High Box Jump Tue Jan 31, 2012 42"  PR 2012-01-31
2k Row Mon Jan 30, 2012 7:50  PR 2012-01-30 FT 2k Row
30 Burpees Mon Jan 30, 2012 1;43 2012-01-30
60 Pull Ups Mon Jan 30, 2012 9:45  RX 2012-01-30
Hang Snatches, OHS and Toes to Bar Fri Jan 27, 2012 9:20 2012-01-27 21-15-9 for time: hang snatches OHS 60% toes to bar
1 RM Overhead Squat Fri Jan 27, 2012 105 2012-01-27
1 RM Push Press Tue Jan 24, 2012 115 2012-01-24
Overhead Lunges and Chest to Plate Lunges Tue Jan 24, 2012 28:30 2012-01-24 400m for time of: 10 Overhead Lunges 45#/25# 10 Chest-to-plate Lunges 45#/25#
Barbara Mon Jan 23, 2012 42:03  RX 2012-01-23 5 RFT 20 pull-ups 30 push-ups 40 sit-ups 50 squats rest 3min
Hang Power Cleans and Front Rack Walking Lunges Wed Jan 18, 2012 5:58 2012-01-18 5RFT: 6 Hang Power Cleans 95#/65# 10 Front Rack Walking Lunges
Run and Squats Tue Jan 17, 2012 13:22  RX 2012-01-17 4RFT: Run 400 50 squats
Pull Ups, Push Ups and Sit Ups Mon Jan 16, 2012 7+10Pull  RX 2012-01-16 AMRAP 20mins: 7 pull ups 14 push ups 21 sit ups
Crossfit Total Sat Jan 14, 2012 610 2012-01-14 Sum of: 1RM Back Squat 1RM Strict Press 1RM Dead Lift Use the best of three attempts for each lift.
Row 1000m @ 80% Max Wed Jan 11, 2012 3:44.8  PR 2012-01-11
Kelly Wed Jan 11, 2012 N/A 2012-01-11 5 RFT run 400m 30 box jumps (24/20) 30 wall balls (20/14)
Back Squat @ 70% of Max 7x2 Tue Jan 10, 2012 115 2012-01-10
Deadlift @ 70% of Max 5x2 Tue Jan 10, 2012 175 2012-01-10
Back Squat 5x5 Mon Jan 9, 2012 155 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 42,45,25,58 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.
Chest to Plate Push Ups, OH Lunges and Thrusters Mon Jan 2, 2012 N/A  RX 2012-01-02 7 rounds for time: 45#/25# 12 chest to plate push ups 12 OH lunges 12 thrusters
Floor Wipers and Power Clean & Jerk Thu Dec 15, 2011 10:31 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
Box Jumps and Pull-ups Tue Dec 13, 2011 16:44  RX 2011-12-13 FT: 10-20-30-40 box jumps 24"/20" 40-30-20-10 pull-ups
Pistols and Planche Push-ups Mon Dec 12, 2011 8:00  RX 2011-12-12 12-9-6-3 for time: pistols (each leg) planche push-ups
1 RM Front Squat Mon Dec 12, 2011 165  PR 2011-12-12
Burpee Pull-ups and Double Unders Sat Dec 10, 2011 11:05  RX 2011-12-10 30-20-10 for time: burpee pull-ups double unders
2min ME Clean & Jerk Fri Dec 9, 2011 135 2011-12-09
1RM Snatch Grip Deadlift Wed Dec 7, 2011 235 2011-12-07
Snatches and KB Swings Wed Dec 7, 2011 6:48 2011-12-07 For time: 12-9-6-3 snatch 95/65 kb swings 2p/1.5p
Run and Sit-ups Tue Dec 6, 2011 18:20  RX 2011-12-06 5RFT: 400m run 40 sit-ups
Choose your Girl Mon Dec 5, 2011 16:38 Helen  RX 2011-12-05
Man Makers and Pull-ups Fri Dec 2, 2011 3:05/2:48/2:58/3:07/2:50 2011-12-02 5 rds each for time: 7 man makers 14 pull-ups (reset as needed between sets)
Double Unders and Toes to Bar Wed Nov 30, 2011 10:35 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 19:02 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 275  RX 2011-11-28 second adjustment
SDHP and Burpees Mon Nov 28, 2011 6:23 2011-11-28 21-15-9 SDHP 115/75 burpees
Team WOD: Gobbler Squats, Turkey Farmer, Waiter's Walk and Pass the Gravy Thu Nov 24, 2011 31:23 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 11:25  RX 2011-11-23 150 Wall Ball Shots (20/14)
Grace Fri Nov 18, 2011 2:21 2011-11-18 For time: 30 Clean and Jerks (135/95)
1RM Top 1/2 Back Squat Fri Nov 18, 2011 235  RX 2011-11-18
Box Jumps, Squats and Pull-ups Wed Nov 16, 2011 10:55  RX 2011-11-16 5RFT: 20 box jumps 24"/20" 15 squats 10 pull-ups
1RM Straight-Leg Deadlift Tue Nov 15, 2011 265 2011-11-15
Burpees and Run Mon Nov 14, 2011 9:27  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 205 2011-11-09
KB Swings and Walking Lunges Wed Nov 9, 2011 6:37 2011-11-09 40-30-20-10 KB swings 1.5pd/1pd walking lunges
Run, Pull-ups and HSPU Tue Nov 8, 2011 15:55 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 Back Squat Mon Nov 7, 2011 180 2011-11-07
Bottom to Bottom Tabata Squats Mon Nov 7, 2011 12 2011-11-07
1 RM Deadlift Fri Nov 4, 2011 225/295  RX 2011-11-04
1 RM Push Jerk Wed Nov 2, 2011 135 2011-11-02
OHS, Double Unders and Pull-ups Wed Nov 2, 2011 13:43 2011-11-02 21-15-9 OHS 95/65 double unders pull-ups
1RM 2" Heel Back Squat Tue Nov 1, 2011 165  RX 2011-11-01
2x200m Sled Drag @ 70% Tue Nov 1, 2011 135  RX 2011-11-01 post loads of ea:
KB Push Press Fri Oct 28, 2011 20,16,18 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 6:07  RX 2011-10-28 30 plyo - pushups 30 push-ups 30 burpees
OH Lunges Wed Oct 26, 2011 5:41  RX PR 2011-10-26 120 OH lunges FT 45/25
1 RM Overhead Squat Wed Oct 26, 2011 105 2011-10-26
1RM 4" Deficit Deadlift Tue Oct 25, 2011 265 2011-10-25 (compare to 2/14)
Tabata Box Jumps Tue Oct 25, 2011 9  RX 2011-10-25 tabata box jumps 24/20"
Run, Pull-ups and Ring Dips Mon Oct 24, 2011 23:41 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 135 2011-10-19
Death by Shoulder to Overhead Wed Oct 19, 2011 10  RX 2011-10-19
Sandbag Relay 100m Tue Oct 18, 2011 7:16  RX 2011-10-18
1RM 4 inch Rack Pull Mon Oct 17, 2011 425 2011-10-17
Tabata burpees and situps Mon Oct 17, 2011 18 2011-10-17 1/2 Burpees 1/2 sit-ups
Nicole Fri Oct 14, 2011 12,12,12,8,7,7,7  RX 2011-10-14 AMRAP 20min 400m run Max rep pull-ups
Sledge Hammer Strikes, Toes-to-Bar, Burpees, Ball Slams, Double Unders and Rower or SDHP Tue Oct 11, 2011 369  RX 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 195 2011-10-10
Power Clean & Jerk and Run Fri Oct 7, 2011 11:27 2011-10-07 21-15-9 Power Clean & Jerk Run 800m, 400, 200 after each set
1RM Rack Jerk Support Fri Oct 7, 2011 185  RX PR 2011-10-07
Row, Lunges and Ring Dips Wed Oct 5, 2011 13:41 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 155  PR 2011-10-04
Wall Ball and Burpees Tue Oct 4, 2011 7+2WB  RX 2011-10-04 7 Min AMRAP of 7 reps each: Wall Ball 20#/14# Burpees
DU, Push Ups, Pull Ups Mon Oct 3, 2011 19:51  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 19:16 2011-09-30 50, 40, 30, 20, 10 KB Swings 1.5 / 1 Bar Dips
Chelsea Tue Sep 27, 2011 10  RX PR 2011-09-27 Every minute on the minute for 30 minutes: 5 pullups 10 push ups 15 squats Score is # of rounds completed
Open Gym Mon Sep 26, 2011 N/A 2011-09-26
Double Unders and Deadlifts Fri Sep 23, 2011 14:31  RX 2011-09-23 5 RFT 40 double unders 4 deadlifts @ 85% 1 RM
5k Run Wed Sep 21, 2011 22:43  RX PR 2011-09-21
KBs and Walking Lunges Tue Sep 20, 2011 9:50  RX 2011-09-20 For Time: 100 KB Swings (1.5 pood / 1 pood) 100 Walking Lunges
1 RM Thruster Mon Sep 19, 2011 125 2011-09-19
Thrusters and C2B Pull Ups Mon Sep 19, 2011 7:26 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 14:13  RX 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
1 RM Jerk Fri Sep 9, 2011 125 2011-09-09
100 OH Lunges Fri Sep 9, 2011 6:57  RX 2011-09-09 FT 100 OH Lunges (45/25)
Nancy Wed Sep 7, 2011 17:21 2011-09-07 5 Rounds 400m run 15 Overhead Squats (95/65)
Chest-to-Ring Pull-ups and Push-ups Tue Sep 6, 2011 20:00 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 255  RX PR 2011-09-05
Squats, Stair Climb and Run Sat Sep 3, 2011 8:37  RX 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 5:53  RX PR 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
Mary Mon Aug 29, 2011 6.10 2011-08-29 20min AMRAP 5 HSPU 10 Pistols 15 Pullups
Boulder Climb and Box Jumps Sat Aug 27, 2011 11:07 2011-08-27 21, 15, 9 Boulder Climb Box Jumps
1 RM Clean Fri Aug 26, 2011 125  RX PR 2011-08-26
KBs and GHDs Wed Aug 24, 2011 28/18, 25/20, 23/20, 21/18, 21.16  RX 2011-08-24 5 Rounds 1 min on, 1 min off KB Swings GHD Situps
Angie Mon Aug 22, 2011 25:36 2011-08-22 100 pull-ups 100 push-ups 100 sit-ups 100 squats
Amanda Thu Aug 18, 2011 9:15 2011-08-18 9, 7, 5 muscle-ups snatch (135/95)
2k Row Wed Aug 17, 2011 7:52  RX PR 2011-08-17 FT 2k Row
Fran Mon Aug 15, 2011 11:17 2011-08-15 21, 15, 9 Thrusters 65/95 (42.5 / 30 kg) Pullups
Tire Flip Jump Throughs Fri Aug 12, 2011 11:15  RX 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 13:03  RX 2011-08-11 FT 400m 40 walking lunges 10 burpee broad jumps 400m run
Happy Birthday Hunter! Wed Aug 10, 2011 11:38 2011-08-10 5 RFT 5 deadlifts @ 70% 1RM 10 box jumps (24/20) 15 ring push-ups (feet on the box)
Eva Mon Aug 8, 2011 46:47 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 45  RX 2011-08-04
Bottom to Bottom Tabata Squats Thu Aug 4, 2011 9  RX 2011-08-04
Diane Wed Aug 3, 2011 12:07 2011-08-03 For time: 21, 15, 9 Deadlift 225 / 155 Handstand push-ups
100m Sprints Tue Aug 2, 2011 15, 14, 15, 15, 16, 16, 16, 16, 16, 16  RX 2011-08-02 Sprint 100 meters, 10 rounds Every 3 min
Max Effort Weighted Pushup Mon Aug 1, 2011 115  RX 2011-08-01
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