10-31-11 WOD Happy Halloween
Fran
21-15-9
Thrusters - 95/65
Pull Ups
Phillip - 4:24 Rx'd
Brian - 5:53 Rx'd
Jordan - 7:16 Rx'd
Alex - 8:31 Rx'd
Julia - 8:43
Holly B - 9:09
Norm - 9:17
Jennifer - 9:28
Lindsey 10:08
Brooke - 10:24
Kara - 10:25
Bob - 10:25
Tony - 11:59
Nate - 12:29
Tanya - 12:31 Rx'd
10-29-11 WOD
For Time
250m Forward-Backwards
25 Push Ups
250m Side Shuffle
50 Box Jumps
250m Forwards-Backwards
75 Squats
250m Shuttle
100 Walking Lunges
Eric - 15:06
Dave - 15:52
Justin - 16:39
Kara - 21:25
10-28-11 WOD
20 min AMRAP
5 HSPU
10 OH Squats - 95/65
15 SDHP - 95/65
Delane - 8+15
Rob - 7+26
Bob - 7+16
Kevin - 7+5
Julia - 7+1
Alex - 6+25
Cameron - 6+13
Eric - 6+5
Phillip - 6+5
Dave - 6+4
Holly B - 5+15
Norm - 3+10
Jared - 7+5
10-27-11 WOD10-20-30 rep Rounds of
Thrusters - 95/65
Box Jumps
1 Rope Climb
Phillip - 8:27
Jason - 11:32
Sam - 13:18
Cameron - 14:50
Chris - 14:55
Jared H - 15:27
Rick - 15:43
Lisa - 18:20
Shaun - 18:34
Matt - 19:06
Cathy - 19:11
Jen - 20:30
Justin - 24:33
Nancy - 24:44
Aldo - 33:15
10-26-11 WODFor Time
40 Deadlifts - 135/95
800m Run
30 Cleans - 135/95
400m Run
20 Jerks - 135/95
200m Run
10 Snatches - 135/95
100m Run
Philip - 15:02 (Rx'd/115)
Eric - 15:08 Rx'd
Delane - 15:08 (45/35)
Norm - 15:11 (85)
Melissa - 15:16 (45)
Alex - 15:53 (95)
Dave - 15:57 Rx'd
Jennifer - 17:48 (65/45)
Brian - 18:01 (95)
Jonathan - 18:21 (Rx'd/115)
Jared H - 18:46 (115/95)
Julia - 19:08 (Rx'd/75)
Holly B - 19:22 (45)
Kara - 19:34 (45/35)
Jordan - 19:56 Rx'd
Bob - 20:01 (95/65)
Rick - 20:57 (115/95)
Justin - 21:16 (105/95)
Brooke - 21:37 (85/65)
Kevin - 21:57 (85/65)
Michelle - 22:06 (45/35)
Matt - 22:36 (115/95)
Jared - 19:01 Rx'd
10-25-11 WOD15 min AMRAP
20 KB Swings
20 OH Walking Lunge
20 Side Twist Med Ball Throw (each side)
Eric - 5+66
Jason - 5+40
Melissa - 5+15
Sam - 5+7
Delane - 4+60
Nancy - 4+50
Cameron - 4+42
Cathy - 4+40
Bob - 4+23
Rick - 4+20
Shaun - 4+17
Jen - 4+13
Kevin - 4+7
Jared H - 4+7
Aldo - 3+40
Jared - 4+64
10-24-11 WOD4 Rounds
200m Run
25 Pull Ups
200m Run
25 Push Ups
200m Run
25 Sit Ups
200m Run
25 Squats
Chris P - 29:18
Sam - 30:35
Dave - 30:48
Eric - 31:46
Julia - 34:11
Kaylie - 35:17
Cameron - 35:49
Nick - 36:39
Jennifer - 38:14
Alex - 38:29
Mark - 38:36
Holly B - 39:23
Aldo - 39:48
Jonathan - 40:04
Matt - 40:41
Kara - 42:01
Justin - 43:10
Kevin - 43:24
Travis - 43:29
Tanya - 44:10
Bob - 44:19
Nancy - 44:47
Lisa - 46:07
Brooke - 47:42
Chris - 48:47
Steve - 50:09
Michelle - 50:11
Jeanette - 52:21
Jared - 30:04
10-22-11 WODAnnie
For Time
50,40,30,20,10
Double Unders
Sit Ups
Eric - 7:30
Jason - 8:20
Julia - 9:40
Jeanette - 13:20
Tanya - 13:43
Dave - 13:48
Steve - 15:45
10-21-11 WODFor Time
9 Power Cleans - 135/95
50 Box Jumps - 24/20
9 Power Cleans
100 Push Ups
9 Power Cleans
150 Squats
9 Power Cleans
Eric - 15:45
Kaylie - 16:12
Jason - 16:13
Norm - 16:42
Jessica - 18:02
Bob - 18:42
Holly B - 19:10
Jared H - 19:48
Jordan - 20:17
Aldo - 20:55
Kara - 21:14
Kevin - 22:01
Lisa - 22:53
Jared - 17:29
10-20-11 WOD20 min AMRAP
15 Wall Balls - 20/14
10 Pull Ups
5 Broad Jumps - 6'/4'
Eric - 10+1
Melissa - 9+1
John - 8+26
Cathy - 8
Chris - 7+26
Kaylie - 7+18
Rick - 7+17
Michelle - 7+10
Alex - 7+6
Bob - 7
Jonathan - 7
Tanya - 6+20
Lisa - 6+15
Justin - 6+15
10-19-11 WODFor Time
10,9,8,7,6,5,4,3,2,1 Hang Squat Clean Press - 95/65
100,90,80,70,60,50,40,30,20,10 Jump Rope
Jordan - 8:38
Eric - 9:29
Julia - 10:31
Jennifer - 10:50
John - 11:33
Dave - 11:45
Kaylie - 14:25
Tanya - 14:54
Norm - 15:02
Jessica - 16:28
Delane - 16:35
Holly B - 16:44
Kevin - 16:59
Bob - 17:06
Brooke - 17:09
Michelle - 17:15
Jared H - 17:40
Matt - 17:43
Lisa - 18:17
Nate - 18:42
Jeanette - 18:50
Rick - 19:18
Steve - 20:03
10-18-11 WOD7 Rounds
4 Deadlifts - Heavy
8 Side Bar Burpees
Carly - 7:52 (115)
Rick - 8:21 (185)
Cameron - 8:37 (275)
Shaun - 8:56 (135)
Aldo - 9:21 (205)
Kaylie - 9:27 (155)
Jason - 9:28 (315)
John - 9:28 (285)
Tony - 9:33 (245)
Delane - 9:37 (115)
Jonathan - 9:37 (245)
Erin - 9:56 (75)
Bob - 10:26 (185)
Matt - 10:27 (215)
Justin - 10:27 (215)
Lindsey - 10:36 (105)
Tanya - 10:38 (135)
Melissa - 10:47 (115)
Mark - 10:56 (225)
Kevin - 10:58 (135)
Nancy - 11:07 (135)
Jen - 12:04 (95)
Cathy - 12:06 (55)
Lori - 16:49 (115) - subbed run for burpees
"This is Me" by CrossFit Lisbeth
This is me. I CrossFit.
I do something that most people do not. Most people (especially women, it seems) do not pick up a barbell or a kettlebell on most days. Or climb a rope. Or flip themselves inverted on the rings. Heck, most people do not even do sit-ups, or real honest-to-God straight plank chest-to-deck push-ups.
But I do.
I push myself each day to the edges that many people cannot, and that most people will not. I go deep into the pain, into some kind of darkness, some sort of purgatory for my life, and I emerge again, renewed and ready to face the world. More than ready to face the world. Ready to tear up the world and make it mine. Set myself on fire. Become who I always wanted to be.
I say these things not to congratulate myself. I know they sound pompous. Perhaps I am pompous. But I am also proud. Because I don’t have to do these things, I don’t have to push myself to accomplishment, I don’t have to cheer others to their accomplishments . . . but I do. Because I can. Because I have to. Because maybe, in some small way, it helps. Life is hard enough and so we have to be harder in order to survive. And maybe we have to be kinder in order to thrive.
I don’t know. I don’t have the answers.
But I do know this:
This is me. I CrossFit. Hello.
~Courtesy of CrossFit Lisbeth
10-17-11 WOD4 Rounds
10 KB Swings
15 Push Ups
20 Toes-Bar
25 Squats
Eric - 10:50
Jennifer - 13:39
John - 13:41
Tony - 13:43
Sam - 13:55
Dave - 14:29
Cameron - 14:57
Jordan - 15:04
Aldo - 15:17
Julia - 16:03
Nancy - 16:23
Kaylie - 16:30
Kevin - 16:37
Lindsey - 16:43
Brian - 17:09
Tanya - 17:16
Bob - 17:19
Matt - 18:23
Chris - 19:47
Michelle - 19:51
Brooke - 18:56
Jared H - 20:46
Nate - 21:50
Holly B - 22:49
Jared - 14:29
10-15-11 WODFor Time
1 Clean & Jerk - 155/1101 Round of Cindy2 Clean & Jerk - 155/110
1 Round of Cindy3 Clean & Jerk - 155/110
1 Round of Cindy
...10 Clean & Jerk - 155/110
1 Round of Cindy
Eric - 20:29Jason - 20:39
Rob - 22:54
Dave - 25:13
Julia - 25:53
John - 27:33
Lisa - 29:20
Brooke - 35:51
Aldo - 46:58
10-14-11 WOD
For Time
10 OH Squats
20 Box Jumps
30 Walking Lunges
40 SDHP
50 Pull Ups
60 Burpees
Norm - 15:06
Kaylie - 15:56
Eric - 16:20
Delane - 16:34
Jordan - 16:50
Carly - 17:00
Cameron - 17:11
Jared H - 17:20
Tanya - 17:29
Rick - 19:27
Holly B - 19:35
Matt - 19:51
Mark - 19:52
Shaun - 20:12
Justin - 20:20
Lori - 21:48
Jen - 22:23
Bob - 23:19
Jeanne - 23:40
Jared - 13:29
10-13-11 WOD20 min AMRAP
15 Hang Cleans - 95/65
150m OH Carry
15 Push Ups
Jason - 6+5 cleans
Cameron - 4+1/2 cary
Sam - 4+1/2 carry
Kaylie - 4+15 cleans
Tanya - 4+5 cleans
Bob - 4
Jonathan - 3+3/4 walk
Holly - 3+1/4 carry
Tony - 3+7 cleans
Nancy - 3
Lori - 2+5 push ups
Michelle - 2+3/4 carry
Travi - 2+12 cleans
Lisa - 1+15 cleans
10-12-11 WODFor Time
Teams of 2
50 Box Jumps - 30/24
400m Run
75 Wall Balls
400m Run
100 Push Ups
400m Run
Entire workout each partner is holding a weight plate - 45/25
Dave/Jason - 18:15
Julia/Kaylie - 18:36
Eric/Tanya - 20:31
Carly/Erin - 20:46
Delane/Melissa - 20:58
Brian/Mark - 23:09
Brooke/Lisa - 23:37
Aldo/Sam - 24:40
Lori/Nancy - 25:05
Justin/Tony - 26:04
Jared H/Michael - 26:32
Jen/Michelle - 26:38
10-11-11 WODTabata
KB Swing
Wall Ball
Pull Ups
Burpees
Holly - 30
Cody - 28
Sam - 26
Eric - 26
Lindsey - 25
Bob - 23
Cameron - 23
Matt - 23
Lori - 22
Kevin - 21
Tony - 21
Delane - 21
Tanya - 21
Rick - 19
Melissa - 19
Mark - 18
Justin - 14
10-10-11 WODFor Time
9-15-21
400m Run
Pull Ups
Thrusters - 95/65
Eric - 11:49 Rx'd
Jason - 12:17 Rx'd
Sam - 12:17 Rx'd
Julia - 13:05
Dave - 13:07 Rx'd
Brian - 13:43
Jordan - 13:52 Rx'd
Norm - 14:30
Cameron - 14:48
Chris - 14:49
Jared H - 15:03
Rick - 17:06
Bob - 17:53
Holly B - 17:56
Kevin - 18:57
Michelle - 18:59
Kara - 19:33
Matt - 20:02
Aldo - 20:07
Nancy - 20:10
Brooke - 20:26
10-08-11 WOD
CFU Competition
WOD 1 WOD 2 WOD 3
15 min AMRAP 2 min Time Cap 3 Rounds
5 Push Ups Max Weight 10 Deadlifts
10 Box Jumps Clean & Jerk 20 Sit Ups
15 KB Swings - 53/35 30 Squats
400m, 750m, 1000m
Julia - 10+5 John - 200 Norm - 11:35
Carly - 9+24 Brian - 175 Julia - 11:59
John - 9+5 Cameron - 175 John - 12:42
Norm - 8+15 Norm - 135 Brian - 13:38
Tanya - 8+9 Matt - 135 Tanya - 14:12
Brian - 7+18 Julia - 115 Carly - 14:50
Matt - 7+16 Aldo - 115 Cameron - 14:51
Brooke - 105 Brooke - 105 Matt - 15:16
Cameron - 7+7 Carly - 100 Aldo - 15:34
Lori - 6+14 Lori - 95 Brooke - 17:23
Aldo - 6 Tanya - 95 Lori - 18:39
Final Results
Mens: Womens:
1) John 1) Julia
2) Norm 2) Carly
3) Brian 3) Tanya
10-07-11 WODFor Time200 Jump Rope
30 Wall Balls
20 Toes-Bar
30 Box Jumps - 24/20
20 SDHP - 135/95
30 Burpees
20 Push Press - 135/95
1 Rope Climb
John - 14:39 Rx'd
Jason - 15:17 Rx'd
Cameron - 15:54
Jordan - 16:04 Rx'd
Eric - 18:25
Norm - 18:26
Holly B - 18:41
Lindsey - 19:05
Mark - 20:23
Rick - 20:25
Delane - 20:31
Kara - 20:46
Lori - 21:05
Lisa - 21:06
Tony - 21:32
Matt - 21:41
Jared H - 21:58
Jared - 15:27 Rx'd
10-06-11 WOD
For Time
10 Hang Squat Snatch
50 Walking Lunge10 High Hang Squat Snatch
50 Walking Lunge10 Squat Snatch
50 Walking Lunge
Carly - 9:27
Eric - 9:48
Chris - 10:05
Jen - 10:32
Melissa - 10:38
Tanya - 10:40
Delane - 11:09
Erin - 11:24
Michelle - 11:36
Tony - 11:37
Michael - 11:43
Sam - 12:02
Kevin - 12:23
Aldo - 13:58
Holly - 15:06
Justin - 15:10
Nancy - 16:23
Jason - 17:18
John - 18:14
10-05-11 WOD
4 Rounds
6 Turkish Get Ups
12 Pull Ups
18 Squats
Jordan - 10:25
Brian - 10:29
Dave - 10:40
Julia - 11:39
Sam - 12:03
Rick C - 12:51
Cameron - 12:58
Kara - 13:10
Michelle - 13:23
John - 13:43
Holly B - 13:49
Jared H - 13:58
Kevin - 15:00
Eric - 15:03
Tanya - 15:56
Kaylie - 16:10
Brooke - 17:36
10-04-11 WOD
15 min AMRAP
10 Wall Balls - 20/14
10 Toes-Bar
10 Box Jumps - 24/20
Tanya - 7+27
Carly - 7+25
Melissa - 7+19
Eric - 7+17
Tony - 7+10
John - 7+8
Jen - 6+22
Delane - 6+19
Lori - 6+10
Holly - 6+10
Lindsey - 6+4
Nancy - 5+23
Kevin - 5+20
Aldo - 5+19
Matt - 5+15
Mark - 5+5
10-03-11 WOD
20 min AMRAP
5 Clean & Jerk
150m Run
10 KB Swings
150m Run
15 Wall Balls
150m Run
20 Sit Ups
150m Run
Dave - 3+20 sit ups
Norm - 3+16 sit ups
Jared H - 3+15 sit ups
Julia - 3+15 wall balls
Eric - 3+15 wall balls
Jason - 3+15 wall balls
John - 3+15 wall balls
Jordan - 3+10 kb swings
Sam - 3+7 kb swings
Kaylie - 3+3 kb swings
Kara - 3+5 cleans
Brian - 3+5 cleans
Cameron - 3+5 cleans
Rick - 3+4 cleans
Matt - 3+4 cleans
Mark - 3+2 cleans
Tanya - 3
Nancy - 2+1 sit up
Brooke - 2+15 wall balls
Lori - 2+15 wall balls
Aldo - 2+15 wall balls
Kevin - 2+15 wall balls
Michelle - 2+10 kb swings
Chris - 2+7 kb swings
10-01-11 WOD
Today was pick your own Benchmark WOD and we saw multiple atheltes make the leaderboard with some great times/scores including; Brian, Brooke, John, Julia, and Tanya.
Friday, December 2, 2011
Wednesday, November 2, 2011
September WODs
9-30-11 WODFight Gone Bad
3 Rounds of 1 min running clock
Wall Balls
SDHP
Box Jumps
Push Press
Row
Rest
Eric - 307
John - 281
Sam - 252
Norm - 235
Kaylie - 232
Jordan - 223
Michelle - 220
Matt - 217
Tanya - 215
Nate - 201
Kara - 188
Rick C - 177
Holly B - 170
Lisa - 158
Mike - 131
Jared - 275
9-29-11 WOD6 Rounds
15 KB Swings
10 Pistols
5 HSPU
Suite Case Carry
Eric - 17:52
Jason - 19:11
Dave - 20:02
Tanya - 20:25
Jen - 20:35
Jared H - 20:53
Lori - 21:18
Delane - 21:35
Kaylie - 21:39
Lindsey - 21:41
Holly - 21:53
Nancy - 22:25
Cameron - 22:51
Mark - 23:21
Aldo - 23:54
Michelle - 24:29
Tony - 25:35
Lisa - 25:49
Kevin - 26:07
9-28-11 WOD5 Rounds
5 Snatches - 135/95
10 Pull Ups
15 Squats
Sam - 7:59
Brian - 8:11
Dave - 8:56
Julia - 9:09
Jordan - 9:16
Rick C - 9:50
Kevin - 10:16
Kara - 10:22
Holly B - 10:53
Bart - 11:16
Lori - 11:18
Norm - 11:30
John - 11:52 Rx'd
Aldo - 12:06
Lisa - 12:08
Eric - 12:15 Rx'd
Kaylie - 12:50
Nate - 12:58
Jared H - 13:27
Brooke - 13:34
Tanya - 13:45
Jared - 8:27 Rx'd
9-27-11 WODFor Time
15 Rounds
Partner 1
5 Thrusters - 95/65
7 Hang Clean
10 SDHP
Partner 2
400m Sandbag Carry - 45/25
Delane/Melissa - 28:50
John/Sam - 30:47 Rx'd
Lori/Nancy - 34:47 Rx'd
Kaylie/Rick - 36:22
Jen/Mike - 37:38
Holly/Lindsey - 13+7 (time cap)
Jason/Justin - 13 (time cap)
Cameron/Kevin/Mark - 11+8 (time cap) Rx'd
Matt/Tony - 11 (time cap) Rx'd
9-26-11 WOD15 min AMRAP
9 Deadlifts - 155/110
12 Push Ups
15 Box Jumps - 24/20
Jason - 8+8
Sam - 8
Dave - 8
John - 7+32
Kaylie - 7+24
Eric - 7+22
Cameron - 7+21
Julia - 7+14
Brian - 7+12
Lori - 7+6
Holly B - 6+26
Matt - 6+24
Lindsey - 6+21
Kevin - 6+19
Mark - 6+15
Kara - 6+9
Tony - 6+6
Brooke - 6+2
Jared H - 6+1
Nancy - 5+34
Aldo - 5+21
Michelle - 5+11
Sharon - 5+4
Nate - 5
Tyson - 5
Justin - 4+15
9-24-11 WODHelen meets Grace
3 Rounds
400m Run
21 KB Swings - 53/35
12 Pull Ups
then...
30 Clean & Jerks - 135/95
Eric - 15:56
Tyson - 16:04
John - 19:49
Tanya - 19:53
Julia - 20:05
Brian - 21:36
Brooke - 22:16
Josh - 25:24
Kevin - 26:03
Jared - 16:47
9-23-11 WOD4 Rounds
20 Wall Balls
20 Burpees
15 Toes-Bar
150 Jump Rope
Tyson - 20:23
Eric - 22:34
John - 23:52
Cameron - 24:37
Jordan - 24:44
Jason - 24:59
Dave - 25:29
Kaylie - 25:53
Tanya - 26:02
Bart - 26:47
Jared H - 27:02
Matt - 27:40
Lisa - 28:27
Lori - 30:40
Mark - 33:57
9-22-11 WOD15 min AMRAP
7 Snatches - 95/65
12 Ring Dips
Tanya - 9+14
Lindsey - 9+3
Sharon - 9
Jen - 8+7
Kaylie - 7+18
Michelle - 7+11
Nancy - 7+7
Kevin - 7+7
Aldo - 7+6
Mark - 7+2
John - 7 Rx'd
Tony - 6+17
Lori - 6+14
Rick C - 6+11
Holly - 6+6
Jared - 6+7 Rx'd
9-21-11 WOD3 Rounds
10, 15, 20 Thrusters - 95/65
15, 15, 15 Box Jump - 24/20
20, 15, 10 Pull Ups
Tyson - 8:39
Eric - 9:10
Jason - 9:32
Dave - 10:06
Julia - 10:34
Jordan - 11:06
Brian - 11:19
Kaylie - 12:19
Bart - 12:28
Kevin - 12:53
Taryn - 13:02
Tenley - 13:08
Delane - 13:24
Lori - 14:20
Jared H - 14:25
Tanya - 14:39
Aldo - 14:41
Brooke - 14:50
Nancy - 15:39
Holly B - 15:49
Matt - 16:17
Lisa - 16:30
9-20-11 WOD4 Rounds
15 SDHP - 95/65
30 Double Unders
45 Sit Ups
Eric - 11:24
Jason - 11:32
Tyson - 12:40
Cameron - 12:45
Holly - 13:39
Kaylie - 14:01
Jen - 15:26
Kevin - 15:33
Rick C - 16:20
Lindsey - 18:20
Tony - 19:14
Lori - 20:16
Chris - 20:38
Sharon - 21:14
9-19-11 WOD5 Rounds
3 min on 1 min off
5 KB Swings
7 Push Ups
9 Squats
Tyson - 574
Eric - 559
John - 529
Dave - 512
Rob - 502
Norm - 497
Lori - 486
Cameron - 477
Julia - 471
Brooke - 470
Matt - 457
Kaylie - 452
Tanya - 437
Tony - 431
Nancy - 422
Kara - 421
Brian - 421
Tenley - 414
Lindsey - 414
Sara - 399
Kevin - 386
Jared H - 379
Mark - 377
Aldo - 368
Rick C - 345
Michell - 325
9-17-11 WODFor Time
21 Bear - 95/65
210 Jump Rope
15 Bear
150 Jump Rope
9 Bear
90 Jump Rope
Jason - 13:14 Rx'd
Julia - 13:55 Rx'd
Eric - 14:05 Rx'd
John - 14:11 Rx'd
Tyson - 14:49 Rx'd
Tanya - 17:39 Rx'd
Aldo - 19:36
Jen - 19:44
Lori - 20:36
Bob - 22:12
Brooke - 23:10
Victor - 25:48
9-16-11 WODNancy
5 Rounds
400m Run
15 OH Squats - 95/65
Jared H - 12:34
Norm - 14:59
Rick C - 15:47
Dave - 16:11 Rx'd
Tyson - 16:27 Rx'd
Eric - 17:05 Rx'd
Brian - 17:05
Kaylie - 17:06 Rx'd
Bob - 18:03
Lori - 18:43
Mark - 18:54
Kara - 19:43
Holly B - 20:29
Lisa - 22:14
Nancy - 25:00
Jared - 15:16 Rx'd
9-15-11 WOD20 min AMRAP
5 Pull Ups
10 Burpees
15 Wall Balls - 20/14
20 Walking Lunges
Tyson - 8+5
Jason - 7+40
Sam - 7+27
John - 6+25
Tanya - 6+22
Holly - 6+16
Kaylie - 6+15
Kevin - 5+25
Michelle - 5+4
Jen - 4+37
Bob - 4+35
Aldo - 4+22
Nate - 4+20
Lisa - 4+14
Sharon - 3+22
Chris - 2+30
9-14-11 WODFor Time
5 Clean & Jerks - 135/95
50 Push Ups
5 Clean & Jerks - 135/9550 Sit Ups
5 Clean & Jerks - 135/9550 Squats
5 Clean & Jerks - 135/9550 Double Unders
5 Clean & Jerks - 135/95
Eric - 7:59 Rx'd
Jordan - 8:56 Rx'd
Julia - 10:04
John - 10:44 Rx'd
Kaylie - 11:31
Nancy - 12:15
Bob - 12:21
Kevin - 12:22
Dave - 12:25 Rx'd
Sam - 12:27
Tanya - 13:01
Kara - 13:27
Katie - 13:47
Lisa - 14:15
Holly B - 15:11
Matt - 16:13
Brooke - 16:21
Jared H - 16:38
Lori - 17:15
Brian - 17:17 Rx'd
Jared - 12:07 Rx'd
9-13-11 WODOH Squat 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1
Increase weight after each rep
Eric - 145,265,295
John - 175,235,285
Tyson - 145,235,275
Sam - 135,200,250
Tony - 95,205,245
Nate - 120,175,240
Mark - 115,190,215
Matt - 95,155,225
Kaylie - 85,145,205
Tanya - 75,115,135
Kevin - 55,115,135
Lori - 50,115,135
Holly - 35,115,125
Jen - 35,95,115
Jared - 185,245,285
9-12-11 WOD21-15-9
Thrusters - 95/65
Box Jump - 24/20
KB Swing - 53/35
Eric - 7:09 Rx'd
Jason - 7:36 Rx'd
Dave - 9:06 Rx'd
Sam - 9:36 Rx'd
Julia - 10:31 Rx'd
Carly - 10:44 Rx'd
Kara - 11:16
Tenley - 11:54
Kevin - 12:02
Brian - 12:14 Rx'd
Kaylie - 12:15 Rx'd
Michelle - 12:15
Norm - 12:28
Erin - 12:38
Tanya - 13:05 Rx'd
Matt - 13:18
Jared H - 13:22
Rick C - 13:43
Aldo - 14:07
Brooke - 14:11 Rx'd
Bob - 14:24
Mark - 14:40 Rx'd
Nancy - 14:47 Rx'd
Lori - 14:52
Jared - 8:51 Rx'd
9-10-11 WODFor TimePartner #1
10 Rounds
5 HSPU
7 Snatches - 95/65
9 Toes-Bar
Partner #2
50 yd Tire Flip
John/Tyson - 22:59
Dave/Jared - 25:09
Norm/Tanya - 25:49
Bob/Kevin - 27:30
Brian/Jared - 27:39
Brooke/Jen - 33:19
9-09-11 WOD4 Rounds
10 Pull Ups
10 Deadlifts - 225/155
400m Run
Norm - 12:08
Sam - 12:09
Dave - 13:18 Rx'd
Jason - 13:19 Rx'd
Bart - 14:10
Julia - 14:26
Holly B - 15:17
John - 15:43 Rx'd
Brian - 15:46
Kara - 16:26
Matt - 17:18
Nancy - 17:26
Lori - 20:09
Lisa - 21:11
Kaylie - DNF
Jared - 12:24 Rx'd
9-08-11 WODRounds of 10,9,8,7,6,5,4,3,2,1 reps
Hang Clean - 95/65
Front Squat - 95/65
Bar Facing Burpee
Jason - 10:56 Rx'd
Tyson - 11:13 Rx'd
John - 14:26 Rx'd
Tony - 15:09 Rx'd
Jared H - 19:10
Tanya - 19:52 Rx'd
Holly - 20:03 Rx'd
Jen - 20:16
Michelle - 20:40
Kevin - 21:03
Lori - 21:15 Rx'd
Bob - 22:24
Lisa - 25:38
Jared - 11:21 Rx'd
9-07-11 WOD20 min AMRAP
5 Pull Ups
10 SDHP - 75/55
15 Wall Balls - 20/14
Eric - 11+5
Sam - 10+8
Dave - 10
Julia - 9+15
Jordan - 8+11
Kaylie - 8+5
Brian - 8
Kara - 8
Brooke - 7+13
Tanya - 7+13
Matt - 7+10
Nancy - 7+10
Bob - 7+9
Jared H - 7+7
Kevin - 6+20
Lori - 6+18
Lisa - 6+15
Rick C - 6+13
Bart - 6
Michelle R - 6
Monty - 5+15
Victor - 4+27
9-06-11 WOD3 Rounds
1 min stations running clock
KB Swing
Bear Crawl
Sit Up
Walking Lunge
Rest
Jason - 201
Eric - 185
Tony - 183
John - 181
Sam - 174
Kevin - 164
Tanya - 164
Holly - 163
Lindsey - 156
Jared H - 148
Mark - 145
Rick C - 144
Bob - 139
9-05-11 WOD6 Rounds
3 min on 1 min off
5 Power Cleans - 135/95
in the remaining time
Rounds 1,3,5 Max Push Ups
Rounds 2,4,6 Max Squat
Score is total number of Push Ups and Squats
Eric - 148,247 Rx'd Tyson - 132,261 Rx'd John - 154,238 Rx'd Kaylie - 137,239 Rx'd
Carly - 146,188 Rx'd Mark - 84,95 Rx'd
Brooke - 142,245
Lori - 126,200
Michelle - 122,182
Nancy - 155,182Sharon - 124,245
Holly B - 137,191
Bob - 142,254
Matt - 139,195
Tony - 148,282
Jared - 135,289 Rx'd
9-03-11 WOD31 Heroes
31 min AMRAP
Partner #1
8 Thrusters - 155/105
6 Rope Climbs (90 towel pull ups)
11 Box Jumps - 30/24
Partner #2
400m Sandbag Carry - 45/25
Rob/Jared - 4+2 thrusters
Eric/John - 3+6 rope
Kyle F/Scott - 3+1 rope
Bob/Kevin - 2+56 pull ups
Mark/Tanya - 2+40 pull ups
Holly - 2+25 pull (1 rope climb)
Matt/Tony - 2+1 pull
Lori/Nancy - 2+8 thrusters
Tenley/Carie - 2
Kara/Holly B - 2
9-02-11 WODTabata
Push Ups
Sit Ups
Squats
Row (calories)
Julia - 39
Kaylie - 39
Tanya - 36
John - 36
Matt - 35
Bob - 34
Eric - 34
Brian - 31
Jordan - 31
Holl B - 31
Bart - 19
9-01-11 WOD15 min AMRAP
10 OH Squats
100 Jump Rope
10 Ring Dips
Holly - 8+110 (20)
Cameron - 8+5 (55)
Kevin - 5+99 (20)
Bob - 5+65 (35)
Lindsey - 5+20 (35)
Rick C - 5+10 (45)
Tony - 5+10 (45)
Lori - 5 (45)
Sarah - 4+118 (35)
Nancy - 4+11 (55)
Michelle - 4+4 (35)
Sharon - 3+92 (pvc)
3 Rounds of 1 min running clock
Wall Balls
SDHP
Box Jumps
Push Press
Row
Rest
Eric - 307
John - 281
Sam - 252
Norm - 235
Kaylie - 232
Jordan - 223
Michelle - 220
Matt - 217
Tanya - 215
Nate - 201
Kara - 188
Rick C - 177
Holly B - 170
Lisa - 158
Mike - 131
Jared - 275
9-29-11 WOD6 Rounds
15 KB Swings
10 Pistols
5 HSPU
Suite Case Carry
Eric - 17:52
Jason - 19:11
Dave - 20:02
Tanya - 20:25
Jen - 20:35
Jared H - 20:53
Lori - 21:18
Delane - 21:35
Kaylie - 21:39
Lindsey - 21:41
Holly - 21:53
Nancy - 22:25
Cameron - 22:51
Mark - 23:21
Aldo - 23:54
Michelle - 24:29
Tony - 25:35
Lisa - 25:49
Kevin - 26:07
9-28-11 WOD5 Rounds
5 Snatches - 135/95
10 Pull Ups
15 Squats
Sam - 7:59
Brian - 8:11
Dave - 8:56
Julia - 9:09
Jordan - 9:16
Rick C - 9:50
Kevin - 10:16
Kara - 10:22
Holly B - 10:53
Bart - 11:16
Lori - 11:18
Norm - 11:30
John - 11:52 Rx'd
Aldo - 12:06
Lisa - 12:08
Eric - 12:15 Rx'd
Kaylie - 12:50
Nate - 12:58
Jared H - 13:27
Brooke - 13:34
Tanya - 13:45
Jared - 8:27 Rx'd
9-27-11 WODFor Time
15 Rounds
Partner 1
5 Thrusters - 95/65
7 Hang Clean
10 SDHP
Partner 2
400m Sandbag Carry - 45/25
Delane/Melissa - 28:50
John/Sam - 30:47 Rx'd
Lori/Nancy - 34:47 Rx'd
Kaylie/Rick - 36:22
Jen/Mike - 37:38
Holly/Lindsey - 13+7 (time cap)
Jason/Justin - 13 (time cap)
Cameron/Kevin/Mark - 11+8 (time cap) Rx'd
Matt/Tony - 11 (time cap) Rx'd
9-26-11 WOD15 min AMRAP
9 Deadlifts - 155/110
12 Push Ups
15 Box Jumps - 24/20
Jason - 8+8
Sam - 8
Dave - 8
John - 7+32
Kaylie - 7+24
Eric - 7+22
Cameron - 7+21
Julia - 7+14
Brian - 7+12
Lori - 7+6
Holly B - 6+26
Matt - 6+24
Lindsey - 6+21
Kevin - 6+19
Mark - 6+15
Kara - 6+9
Tony - 6+6
Brooke - 6+2
Jared H - 6+1
Nancy - 5+34
Aldo - 5+21
Michelle - 5+11
Sharon - 5+4
Nate - 5
Tyson - 5
Justin - 4+15
9-24-11 WODHelen meets Grace
3 Rounds
400m Run
21 KB Swings - 53/35
12 Pull Ups
then...
30 Clean & Jerks - 135/95
Eric - 15:56
Tyson - 16:04
John - 19:49
Tanya - 19:53
Julia - 20:05
Brian - 21:36
Brooke - 22:16
Josh - 25:24
Kevin - 26:03
Jared - 16:47
9-23-11 WOD4 Rounds
20 Wall Balls
20 Burpees
15 Toes-Bar
150 Jump Rope
Tyson - 20:23
Eric - 22:34
John - 23:52
Cameron - 24:37
Jordan - 24:44
Jason - 24:59
Dave - 25:29
Kaylie - 25:53
Tanya - 26:02
Bart - 26:47
Jared H - 27:02
Matt - 27:40
Lisa - 28:27
Lori - 30:40
Mark - 33:57
9-22-11 WOD15 min AMRAP
7 Snatches - 95/65
12 Ring Dips
Tanya - 9+14
Lindsey - 9+3
Sharon - 9
Jen - 8+7
Kaylie - 7+18
Michelle - 7+11
Nancy - 7+7
Kevin - 7+7
Aldo - 7+6
Mark - 7+2
John - 7 Rx'd
Tony - 6+17
Lori - 6+14
Rick C - 6+11
Holly - 6+6
Jared - 6+7 Rx'd
9-21-11 WOD3 Rounds
10, 15, 20 Thrusters - 95/65
15, 15, 15 Box Jump - 24/20
20, 15, 10 Pull Ups
Tyson - 8:39
Eric - 9:10
Jason - 9:32
Dave - 10:06
Julia - 10:34
Jordan - 11:06
Brian - 11:19
Kaylie - 12:19
Bart - 12:28
Kevin - 12:53
Taryn - 13:02
Tenley - 13:08
Delane - 13:24
Lori - 14:20
Jared H - 14:25
Tanya - 14:39
Aldo - 14:41
Brooke - 14:50
Nancy - 15:39
Holly B - 15:49
Matt - 16:17
Lisa - 16:30
9-20-11 WOD4 Rounds
15 SDHP - 95/65
30 Double Unders
45 Sit Ups
Eric - 11:24
Jason - 11:32
Tyson - 12:40
Cameron - 12:45
Holly - 13:39
Kaylie - 14:01
Jen - 15:26
Kevin - 15:33
Rick C - 16:20
Lindsey - 18:20
Tony - 19:14
Lori - 20:16
Chris - 20:38
Sharon - 21:14
9-19-11 WOD5 Rounds
3 min on 1 min off
5 KB Swings
7 Push Ups
9 Squats
Tyson - 574
Eric - 559
John - 529
Dave - 512
Rob - 502
Norm - 497
Lori - 486
Cameron - 477
Julia - 471
Brooke - 470
Matt - 457
Kaylie - 452
Tanya - 437
Tony - 431
Nancy - 422
Kara - 421
Brian - 421
Tenley - 414
Lindsey - 414
Sara - 399
Kevin - 386
Jared H - 379
Mark - 377
Aldo - 368
Rick C - 345
Michell - 325
9-17-11 WODFor Time
21 Bear - 95/65
210 Jump Rope
15 Bear
150 Jump Rope
9 Bear
90 Jump Rope
Jason - 13:14 Rx'd
Julia - 13:55 Rx'd
Eric - 14:05 Rx'd
John - 14:11 Rx'd
Tyson - 14:49 Rx'd
Tanya - 17:39 Rx'd
Aldo - 19:36
Jen - 19:44
Lori - 20:36
Bob - 22:12
Brooke - 23:10
Victor - 25:48
9-16-11 WODNancy
5 Rounds
400m Run
15 OH Squats - 95/65
Jared H - 12:34
Norm - 14:59
Rick C - 15:47
Dave - 16:11 Rx'd
Tyson - 16:27 Rx'd
Eric - 17:05 Rx'd
Brian - 17:05
Kaylie - 17:06 Rx'd
Bob - 18:03
Lori - 18:43
Mark - 18:54
Kara - 19:43
Holly B - 20:29
Lisa - 22:14
Nancy - 25:00
Jared - 15:16 Rx'd
9-15-11 WOD20 min AMRAP
5 Pull Ups
10 Burpees
15 Wall Balls - 20/14
20 Walking Lunges
Tyson - 8+5
Jason - 7+40
Sam - 7+27
John - 6+25
Tanya - 6+22
Holly - 6+16
Kaylie - 6+15
Kevin - 5+25
Michelle - 5+4
Jen - 4+37
Bob - 4+35
Aldo - 4+22
Nate - 4+20
Lisa - 4+14
Sharon - 3+22
Chris - 2+30
9-14-11 WODFor Time
5 Clean & Jerks - 135/95
50 Push Ups
5 Clean & Jerks - 135/9550 Sit Ups
5 Clean & Jerks - 135/9550 Squats
5 Clean & Jerks - 135/9550 Double Unders
5 Clean & Jerks - 135/95
Eric - 7:59 Rx'd
Jordan - 8:56 Rx'd
Julia - 10:04
John - 10:44 Rx'd
Kaylie - 11:31
Nancy - 12:15
Bob - 12:21
Kevin - 12:22
Dave - 12:25 Rx'd
Sam - 12:27
Tanya - 13:01
Kara - 13:27
Katie - 13:47
Lisa - 14:15
Holly B - 15:11
Matt - 16:13
Brooke - 16:21
Jared H - 16:38
Lori - 17:15
Brian - 17:17 Rx'd
Jared - 12:07 Rx'd
9-13-11 WODOH Squat 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1
Increase weight after each rep
Eric - 145,265,295
John - 175,235,285
Tyson - 145,235,275
Sam - 135,200,250
Tony - 95,205,245
Nate - 120,175,240
Mark - 115,190,215
Matt - 95,155,225
Kaylie - 85,145,205
Tanya - 75,115,135
Kevin - 55,115,135
Lori - 50,115,135
Holly - 35,115,125
Jen - 35,95,115
Jared - 185,245,285
9-12-11 WOD21-15-9
Thrusters - 95/65
Box Jump - 24/20
KB Swing - 53/35
Eric - 7:09 Rx'd
Jason - 7:36 Rx'd
Dave - 9:06 Rx'd
Sam - 9:36 Rx'd
Julia - 10:31 Rx'd
Carly - 10:44 Rx'd
Kara - 11:16
Tenley - 11:54
Kevin - 12:02
Brian - 12:14 Rx'd
Kaylie - 12:15 Rx'd
Michelle - 12:15
Norm - 12:28
Erin - 12:38
Tanya - 13:05 Rx'd
Matt - 13:18
Jared H - 13:22
Rick C - 13:43
Aldo - 14:07
Brooke - 14:11 Rx'd
Bob - 14:24
Mark - 14:40 Rx'd
Nancy - 14:47 Rx'd
Lori - 14:52
Jared - 8:51 Rx'd
9-10-11 WODFor TimePartner #1
10 Rounds
5 HSPU
7 Snatches - 95/65
9 Toes-Bar
Partner #2
50 yd Tire Flip
John/Tyson - 22:59
Dave/Jared - 25:09
Norm/Tanya - 25:49
Bob/Kevin - 27:30
Brian/Jared - 27:39
Brooke/Jen - 33:19
9-09-11 WOD4 Rounds
10 Pull Ups
10 Deadlifts - 225/155
400m Run
Norm - 12:08
Sam - 12:09
Dave - 13:18 Rx'd
Jason - 13:19 Rx'd
Bart - 14:10
Julia - 14:26
Holly B - 15:17
John - 15:43 Rx'd
Brian - 15:46
Kara - 16:26
Matt - 17:18
Nancy - 17:26
Lori - 20:09
Lisa - 21:11
Kaylie - DNF
Jared - 12:24 Rx'd
9-08-11 WODRounds of 10,9,8,7,6,5,4,3,2,1 reps
Hang Clean - 95/65
Front Squat - 95/65
Bar Facing Burpee
Jason - 10:56 Rx'd
Tyson - 11:13 Rx'd
John - 14:26 Rx'd
Tony - 15:09 Rx'd
Jared H - 19:10
Tanya - 19:52 Rx'd
Holly - 20:03 Rx'd
Jen - 20:16
Michelle - 20:40
Kevin - 21:03
Lori - 21:15 Rx'd
Bob - 22:24
Lisa - 25:38
Jared - 11:21 Rx'd
9-07-11 WOD20 min AMRAP
5 Pull Ups
10 SDHP - 75/55
15 Wall Balls - 20/14
Eric - 11+5
Sam - 10+8
Dave - 10
Julia - 9+15
Jordan - 8+11
Kaylie - 8+5
Brian - 8
Kara - 8
Brooke - 7+13
Tanya - 7+13
Matt - 7+10
Nancy - 7+10
Bob - 7+9
Jared H - 7+7
Kevin - 6+20
Lori - 6+18
Lisa - 6+15
Rick C - 6+13
Bart - 6
Michelle R - 6
Monty - 5+15
Victor - 4+27
9-06-11 WOD3 Rounds
1 min stations running clock
KB Swing
Bear Crawl
Sit Up
Walking Lunge
Rest
Jason - 201
Eric - 185
Tony - 183
John - 181
Sam - 174
Kevin - 164
Tanya - 164
Holly - 163
Lindsey - 156
Jared H - 148
Mark - 145
Rick C - 144
Bob - 139
9-05-11 WOD6 Rounds
3 min on 1 min off
5 Power Cleans - 135/95
in the remaining time
Rounds 1,3,5 Max Push Ups
Rounds 2,4,6 Max Squat
Score is total number of Push Ups and Squats
Eric - 148,247 Rx'd Tyson - 132,261 Rx'd John - 154,238 Rx'd Kaylie - 137,239 Rx'd
Carly - 146,188 Rx'd Mark - 84,95 Rx'd
Brooke - 142,245
Lori - 126,200
Michelle - 122,182
Nancy - 155,182Sharon - 124,245
Holly B - 137,191
Bob - 142,254
Matt - 139,195
Tony - 148,282
Jared - 135,289 Rx'd
9-03-11 WOD31 Heroes
31 min AMRAP
Partner #1
8 Thrusters - 155/105
6 Rope Climbs (90 towel pull ups)
11 Box Jumps - 30/24
Partner #2
400m Sandbag Carry - 45/25
Rob/Jared - 4+2 thrusters
Eric/John - 3+6 rope
Kyle F/Scott - 3+1 rope
Bob/Kevin - 2+56 pull ups
Mark/Tanya - 2+40 pull ups
Holly - 2+25 pull (1 rope climb)
Matt/Tony - 2+1 pull
Lori/Nancy - 2+8 thrusters
Tenley/Carie - 2
Kara/Holly B - 2
9-02-11 WODTabata
Push Ups
Sit Ups
Squats
Row (calories)
Julia - 39
Kaylie - 39
Tanya - 36
John - 36
Matt - 35
Bob - 34
Eric - 34
Brian - 31
Jordan - 31
Holl B - 31
Bart - 19
9-01-11 WOD15 min AMRAP
10 OH Squats
100 Jump Rope
10 Ring Dips
Holly - 8+110 (20)
Cameron - 8+5 (55)
Kevin - 5+99 (20)
Bob - 5+65 (35)
Lindsey - 5+20 (35)
Rick C - 5+10 (45)
Tony - 5+10 (45)
Lori - 5 (45)
Sarah - 4+118 (35)
Nancy - 4+11 (55)
Michelle - 4+4 (35)
Sharon - 3+92 (pvc)
Monday, October 3, 2011
August WODs
8-31-11 WOD42-30-18
Wall Ball - 20/14
OH Walking Lunge - 45/25
Burpees
Julia - 15:52
Eric - 16:59
Kaylie - 17:09
Dave - 20:36
Carly - 21:22
Jordan - 21:36
Holly B - 21:38
Tanya - 22:42
Brooke - 24:37
Matt - 24:56
Kara - 25:39
Erin - 26:01
Katie - 26:12
Jared H - 26:39
Lori - 26:57
Sarah - 27:32
Nancy - 29:51
8-30-11 WOD5 Rounds
15 Deadlifts - 185/135
15 Toes - Bar
Lisa - 9:57
Tyson - 10:40 Rx'd
Tanya - 10:56
Eric - 11:24 Rx'd
Mark - 11:25
Jason - 12:41 Rx'd
Lindsy - 12:42
Bob - 12:52
Kevin - 13:10
Sharon - 13:15
Tony 13:31
Lori - 13:54
Katie - 14:18
Holly - 14:38
Jen - 15:39
Michelle - 17:11
Rick C - 17:14
8-29-11 WOD20 min AMRAP
9 KB Swings
12 Push Ups
15 Box Jumps
Carly - 10+27
Norm - 10+26
Tanya - 10+9
Eric - 10+9
Julia - 9+30
Dave - 9+20
Cameron - 9+5
Kara - 8+32
Kaylie - 8+31
Mark - 8+30
Tenley - 8+29
Brooke - 8+26
Lisa - 8+10
Tony - 8+7
Lindsey - 7+28
Matt - 7+23
Sarah - 7+22
Bob - 7+13
Nancy - 7+10
Katie - 7+7
Kevin - 7
Jared H - 7
Rick C - 4+27
8-27-11 WODAngie
For Time
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Eric - 24:57
Julia - 27:25
Jason - 27:27
Kevin - 33:35
Bob - 34:04
8-26-11 WODFilthy 50
For Time
50 Box Jumps - 24/20
50 Jumping Pull Ups
50 KB Swings
50 Walking Lunge
50 Knees-Elbows
50 Push Press
50 Straight Leg DL
50 Wall Balls
50 Burpees
50 Double Under
Eric - 30:21
Tyson - 30:52
Julia - 31:11
Jordan - 32:48
Jared H - 33:52
Dave - 34:47
Norm - 36:16
Kara - 37:47
Kaylie - 38:08
Victor - 40:01
Bob - 41:34
Kevin - 43:32
Matt - 47:17
Brooke - 49:02
Lori - 50:57
Sarah - 51:30
8-25-11 WODElizabeth
21-15-9
Power Clean - 135/95
Ring Dips
Jason - 5:15
Lisa - 5:53 (60)
Sharon - 5:54 (25)
Holly - 6:05 (65)
Mark - 7:15 (115)
Tony - 7:18 (105)
Lori - 7:28 (65)
Jen - 8:29 (45)
Cameron - 8:47
Victor - 9:55 (65)
Nate - 10:30
8-24-11 WODFran
21-15-9
Thrusters - 95/65
Pull Ups
Tyson - 4:49
Eric - 5:32
Dave - 5:43
Kaylie - 7:26 (55)
Kevin - 9:53 (?)
Kara - 10:13 (45)
Brooke - 10:51 (?)
Norm - 11:04 (80)
Bob - 11:54 (80)
Nancy - 12:33 (?)
Sarah - 12:46 (55)
Matt - 12:47 (85)
Jared H - 13:18 (75)
8-23-11 WODKaren
For Time
150 Wall Balls - 20/14
Sam - 6:13
Dave - 6:45
Tyson - 8:08
Jason - 8:24
Tanya - 8:34
Lisa - 8:53
Katie - 8:57
Tony - 9:14
Jen - 9:19
John - 9:21
Lindsey - 9:49
Cameron - 9:58
Lori - 9:59
Mark - 10:15
Holly - 12:51
Sharon - 13:41
8-22-11 WODGrace
For Time
30 Clean & Jerks - 135/95
Jordan - 1:31
Julia - 2:31 (65)
Kaylie - 2:50 (55)
Tony - 3:16 (95)
Kara - 3:26 (45)
Tyson - 3:30
Katie - 3:36 (60)
Jason - 3:37
Lindsey - 3:44 (60)
Nancy - 3:49 (65)
Bob - 3:58 (95)
Kevin - 4:00 (55)
Tanya - 4:07 (75)
Mark - 4:33 (115)
Brooke - 4:41 (75)
Sarah - 4:43 (60)
John - 4:48
Lisa - 4:51 (60)
Norm - 4:55 (95)
Jared H - 5:27 (95)
Lori - 5:29 (65)
Cameron - 5:30
Matt - 6:41 (115)
Please welcome our newest member to CFU Ashlyn Reese Grainger. She joined our team today at 5:58 pm and weighs 8 lbs 7 oz and measured 20 in tall.
8-20-11 WODFor Time
Carry 95/65 lbs OH for 200m
*every rest 10 thrusters
Complete broken up as needed
50 Wall Ball
75 Box Jumps
100 Push Ups
125 Squats
Carry 95/65 lbs OH for 200m
*every rest 5 thrusters
Julia - 34:47
Eric - 35:19
John - 35:57
Holly B - 42:20
Jen - 47:23
Brooke - 48:47
Brian - 50:02
Kevin - 50:49
Katie - 51:59
Tanya - 52:38
Bob - 53:45
8-19-11 WOD10,9,8,7,6,5,4,3,2,1 reps
SDHP - 95/65
Toes-Bar
30 Burpees
10,9,8,7,6,5,4,3,2,1 reps
Push Press - 95/65
Side Shuffle (bear crawl)
Eric - 30:56 (bear crawl)
Jordan - 31:15 (bear crawl)
Norm - 37:17 (bear crawl)
Kaylie - 38:47 (bear crawl)
Nancy - 44:48 (bear crawl)
Tyson - 17:59
Alli - 18:11
Jason - 21:52
Tanya - 22:28
Jared H - 24:20
Bob - 26:37
Sarah - 26:44
Mark - 27:04
Kevin - 27:05
Matt - 27:23
Rachel - 27:29
8-18-11 WOD20 min AMRAP
12 Pull Ups
30 Double Unders
12 KB Swings
30 Sit Ups
Krsity - 8+54
Holly - 7+13
Tyson - 5+29
Tanya - 4+82
Lori - 4+78
Cameron - 4+77
John - 4+51
Lisa - 4+39
Katie - 4+12
Bob - 4+7
Lindsey 4+6
Mark - 3+56
Nate - 3+54
Michelle - 3+42
Sharon - 3+23
Tony - 3+1
8-17-11 WOD5 Rounds
increase weight by 10 lbs each round, final weight will be posted
5,4,3,2,1 Clean & Jerks
10 Box Jumps - 30/24
Dave - 195 (8:40)
John - 195 (13:10)
Eric - 175 (5:55)
Jordan - 175 (6:40)
Bob - 145 (10:49)
Mark - 135 (10:12)
Matt - 135 (11:38)
Nate - 135 (11:44)
Jared H - 135 (11:45)
Fouad - 115 (6:34)
Julia - 105 (6:30)
Kaylie - 95 (6:57)
Carly - 85 (9:02)
Nancy - 85 (9:03)
Sarah - 85 (9:05)
Lori - 85 (9:28)
Kevin - 85 (15:05)
Kara - 75F (7:35)
Tenley - 65 (7:33)
Jen - 65F (8:34)
8-16-11 WOD7 Rounds
7 Hang Cleans - 95/65
7 Front Squats - 95/65
7 Dynamic Push Ups
Eric - 6:23
John - 7:23
Jason - 7:31
Sam - 8:27
Tanya - 8:28 (55)
Kristy - 9:08 (55)
Lindsey - 9:20 (45)
Lisa - 9:32 (45)
Tony - 9:39
Katie - 9:57 (55)
Kevin - 11:53 (45)
Lori - 12:22 (55)
Bob - 12:46 (55)
Holly - 14:41 (65/55)
Jared - 6:54
8-15-11 WOD4 Rounds
15 Pull Ups
30 Wall Balls - 20/14
45 Walking Lunge
Eric - 15:11
Tyson - 15:42
Julia - 15:55
Jason - 18:00
Dave - 18:38
Tanya - 19:05
Kaylie - 19:20
Norm - 20:16
Kara - 20:51
Michelle - 21:24
Lisa - 21:45
John - 21:51
Cameron - 22:01
Jared - H - 22:18
Bob - 22:38
Katie - 22:51
Brooke - 23:01
Mark - 23:44
Tony - 23:45
Kevin - 24:37
Matt - 24:48
Lindsey - 24:51
Nancy - 25:00
Lori - 26:27
Nate - 30:30
Sarah - 31:52
Jared - 17:53
8-13-11 WODFor Time
At the start of every minutes complete;
3 Power Cleans - 135/95
then in the remainder of the minute
30 Pull Ups
40 KB Swings
50 KB Squats
Holly - 8:35
Tanya - 10:50
Jen - 10:55
Kevin - 12:55
Kristy - 13:32
John - 13:37 Rx'd
Sam - 13:39
Nancy - 13:41
Katie - 14:44
Bob - 14:48
Eric - 15:33 Rx'd
Nate - 16:42
Matt - 17:42
8-12-11 WOD21-15-9
Hang Snatch - 95/65
Box Jump - 24/20
Push Ups
Jason - 7:38
Jones - 7:44
Lisa - 8:34
Norm - 8:45
Tenley - 8:52
Cameron - 8:55
Bob - 8:59
Tyson - 9:16
Eric - 9:51
Mark - 10:59
Lori - 13:38
Jared H - 13:44
Sarah - 13:49
8-11-11 WODFor Time
100 Thrusters - 95/65
Holly - 9:31 (35)
Dave - 11:19
Carly - 13:01 (55)
Sam - 13:21
John - 13:25
Michelle - 13:28 (35)
Kristy - 14:09 (45)
Lori - 14:29 (45)
Nate - 14:51 (65)
Kevin - 15:05 (35)
Cameron - 16:06
Tony - 16:24 (85)
Tanya B.A. - 17:38 (65/55)
Jones - 17:49
Bob - 18:59 (65)
Sarah - 19:25 (45)
Dear CrossFitter: Be Kinder to YourselfBy: Andre Anna
“I suck,” my husband puffs out, red-faced and soaking wet, as he walks in from one his first few sessions Crossfit.
“You do not suck. You did it. I’m proud of you.”
“But I got smoked by a guy at least fifteen years older than me. And one without a tricep muscle!”
“Babe, it’s hard. It’s REALLY hard. But you did it. That’s what matters.”
“But I just feel like I always suck.”
—-
“I pushed as hard as I could and I only got 5 rounds in!” one of my Crossfitter friends tells me, dejectedly.
“Yeah, that’s what I got too and I know I really tried my best.” I really did that day. I remember aiming for six rounds of the workout and only getting five plus some. But I knew I had really, really tried.
“But I feel like Jessica* and I are the same fitness level and she got a full round more than me. ”
“We’re all better at different things; maybe she was faster at sit-ups. I know mine could use some more fire in my ass.”
“I’m just so disgusted with myself.”
—
“Are you okay?” I ask a good friend I work out with almost every morning, seeing the pain register on her face. She’s barely ever missed a day of working out in the last year and a half – and some days goes twice – transforming her life and health from seriously overweight to fit and strong. She inspires me daily.
“Yeah, I’m just sore and my neck still hurts a bit from last week. I need to see the chiro again today.”
“Maybe you should take a break for a day or so and heal and rest.”
“Well, I can’t come twice today.” As if that inferred rest.
—
Crossfitters, on the whole, are pretty badass. They do pull-ups with torn callouses. They push for that elusive muscle up with bleeding wrists. They box jump and double-under until they lay breathless and sweaty on the ground, trying not to dry heave. They stand around each other, rooting for that next PR, that extra five pounds on the white board, yelling and hooting when they get it as if that victory were their own. Because in a sense it is.
We are only as good as those we surround ourselves with. If I can’t stay the extra five minutes and cheer for the last runner up a steep hill, if I can’t count out the last remaining reps of wallballs for the new guy struggling, if I can’t speed up a little to catch the tired girl running in front of me and say, “C’mon, PUSH! Don’t let me catch you!” to help her finish that last 100 meters, then what good am I to myself?
If we can be so supportive – so good - to each other, then why can we also be so hard on ourselves? We are letting each other down by treating ourselves like we are not as good as the whole.
If you finish last, you do not suck. You finished.
If you pushed your hardest and you still didn’t get what you wanted, it’s okay. You pushed your hardest.
If you’re sore and broken and tired, it’s okay to rest. You need to repair your strong body.
So next time you want to say to yourself how much you suck, or how bad your time was, or how you wished you did better, think about this: Would you say those things to a fellow Crossfitter?
No, I didn’t think so.
So don’t say it to yourself.
You are better that that.
We are better than that.
- Courtesy of Life as a Plate
8-10-11 WODFor Time
50 Pull Ups
50 Squats
50 Push Ups
50 Squats
50 Sit Ups
50 Squats
50 Double Unders
50 Squats
Eric - 14:10
John - 16:09
Tyson - 17:11
Jason - 20:16
Lindsey - 20:33
Julia - 21:37
Nancy - 21:47
Tenley - 22:21
Mark - 23:10
Tony - 23:14
Jared H. - 23:41
Matt - 23:55
Bob - 24:31
Lori - 24:55
Tanya - 25:04
Jen - 25:47
Kaylie - 25:53
Kara - 27:51
Kyle - 30:54
Kevin - 39:24
Jared - 16:36
8-09-11 WOD5 Rounds
10 Deadlift - 225/135
5 Pull Ups
10 Box Jumps - 24/20
Eric - 7:33
Sam - 7:51
Carly - 7:55 (95)
Lisa - 8:13 (95)
Jason - 8:40
Dave - 8:53
Jones - 9:00
Michelle - 10:25 (75)
Jared - 6:57
8-08-11 WODFor Time
10 HSPU
20 Wall Balls - 20/14
30 Toes-Bar
40 Power Cleans - 135/95
50 Burpees
60 SDHP - 75/55
Dave - 18:33
Mark - 19:09 (95)
Eric - 20:48
Tanya - 20:48
Julia - 20:54
John - 21:09
Cameron - 22:16
Norm - 23:01
Lindsey - 23:09
Sharon - 23:39
Brooke - 23:46
Tony - 23:56
Lori - 24:19
Sarah - 25:01
Jared H - 25:05
Kara - 25:11
Jones - 26:21
Nancy - 26:29
Brian - 26:43
Bob - 28:14
Matt - 28:41
Kyle - 29:42
Nate - 34:23
Jared - 21:49
8-06-11 WODFor Time/Reps
Deadlift BW max reps without letting go
Rest 1 min
10 Rounds
10 Push Ups
15 KB Swings
20 Lunges
Rest 1 min
Deadlift BW match reps
Jennifer - 25:39 - 30 (75)
Tanya - 28:42 - 29 (95)
Bob - 38:14 - 31
Brian - 55:42 - 40
Eric - 33:38 - 23
John - 38:05 - 30
Sam - 32:15 - 27
Brooke - 36:54 - 39 (95)
Julia - 28:43 - 24 (115)
Jones - 44:57 - 26
Katie - 39:54 - 20 (95)
8-05-11 WOD5 min AMRAP
Squat Clean & Jerk - 135/95
Nancy - 29 (55)
Mark - 29 (95)
Lori - 27 (55)
Dave - 26
John - 26 (115)
Tenley - 26 (45)
Eric - 25 (155)
Tanya - 25 (65)
Kara - 25 (45)
Cameron - 24 (115)
Jared H. - 24 (95)
Jones - 23
Sarah - 21 (55)
Lisa - 20 (55)
Bob - 20 (85)
Matt - 19 (95)
Brian - 12
Jared - 23
8-04-11 WOD20 min
5 Pull Ups
10 Sit Ups
15 Wall Balls
Tyson - 13+3 wall
Jason - 13+10 sit
Tanya - 12+1 wall
Kristy - 10+3 wall
Holly - 10+1 wall
Jen - 10
Jones - 10
Michelle - 9+12 wall
Tony - 9+3 sit
Bob - 9
Lori - 8
Sharon - 8
Mark - 6+7 wall
8-03-11 WOD3 Rounds
30 Double Unders
10 OH Squats - 115/85
then...
3 Rounds
15 Deadlifts - 135/95
15 Push Ups
Eric - 7:47 (95)
Norm - 9:40 (45)
Carly - 9:51 (40)
Kara - 11:38 (15)
Mark - 11:53 (65)
Dave - 12:11
Jared H. - 12:30 (35)
Tenley - 13:28 (15)
Kyle - 13:39 (55)
Dani - 14:27 (45)
Julia - 14:33 (55)
Jackie - 14:38 (65)
Erin - 14:52 (40)
Nate - 15:07 (55)
Matt - 15:45 (55)
Brooke - 17:07 (55)
Sarah - 17:15 (15)
Jared - 10:44
8-02-11 WOD3 Rounds
20 Push Press - 65/35
15 Box Jump 30/20
10 Toes2Bar
Sprint
Eric - 6:02
Tyson - 7:05
Jason - 7:12
Cameron - 7:12:1
Lindsey - 7:21
Holly - 7:35
Mark - 7:43
Krsity - 7:56 (45)
Lori - 7:58
Jones - 8:08
Tony - 8:16
Bob - 8:44 (55)
Jen - 9:29 (25)
Tanya - 9:45 (45)
Sharon - 9:47 (15)
Lisa - 9:59 (45)
Michelle - 10:31 (25)
Jared - 7:20
Please congratulate Nancy Prosory as the July Athlete of the Month. Nancy had a great July not only setting personal best but moving up the leaderboard on a consistant basis. She is always looking to get better and is always one of the first people to introduce herself to new members. Great job Nancy, keep it up.
8-01-11 WOD3 Rounds
10 Thrusters - heavy
20 Sit Ups
10 Pull Ups
Norm - 5:46 (75)
Cameron - 7:58 (105)
Jason - 7:59 (135)
Eric - 8:01 (155)
Dave - 8:15 (135)
Jones - 8:18 (115)
Tony - 8:32 (85)
Sarah - 9:11 (40)
Jared H. - 9:25 (65)
Nancy - 9:49 (65)
Mark - 9:49 (75)
Julia - 9:56 (55)
Lindsey - 10:05 (55)
Bob - 10:09 (75)
Tyson - 10:20 (135)
Matt - 10:40 (85)
Kara - 11:13 (45)
Brooke - 11:15 (65)
Lisa - 11:31 (55)
Lori - 12:02 (65)
Kyle - 13:51 (115)
Nate - 15:35 (105)
Wall Ball - 20/14
OH Walking Lunge - 45/25
Burpees
Julia - 15:52
Eric - 16:59
Kaylie - 17:09
Dave - 20:36
Carly - 21:22
Jordan - 21:36
Holly B - 21:38
Tanya - 22:42
Brooke - 24:37
Matt - 24:56
Kara - 25:39
Erin - 26:01
Katie - 26:12
Jared H - 26:39
Lori - 26:57
Sarah - 27:32
Nancy - 29:51
8-30-11 WOD5 Rounds
15 Deadlifts - 185/135
15 Toes - Bar
Lisa - 9:57
Tyson - 10:40 Rx'd
Tanya - 10:56
Eric - 11:24 Rx'd
Mark - 11:25
Jason - 12:41 Rx'd
Lindsy - 12:42
Bob - 12:52
Kevin - 13:10
Sharon - 13:15
Tony 13:31
Lori - 13:54
Katie - 14:18
Holly - 14:38
Jen - 15:39
Michelle - 17:11
Rick C - 17:14
8-29-11 WOD20 min AMRAP
9 KB Swings
12 Push Ups
15 Box Jumps
Carly - 10+27
Norm - 10+26
Tanya - 10+9
Eric - 10+9
Julia - 9+30
Dave - 9+20
Cameron - 9+5
Kara - 8+32
Kaylie - 8+31
Mark - 8+30
Tenley - 8+29
Brooke - 8+26
Lisa - 8+10
Tony - 8+7
Lindsey - 7+28
Matt - 7+23
Sarah - 7+22
Bob - 7+13
Nancy - 7+10
Katie - 7+7
Kevin - 7
Jared H - 7
Rick C - 4+27
8-27-11 WODAngie
For Time
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Eric - 24:57
Julia - 27:25
Jason - 27:27
Kevin - 33:35
Bob - 34:04
8-26-11 WODFilthy 50
For Time
50 Box Jumps - 24/20
50 Jumping Pull Ups
50 KB Swings
50 Walking Lunge
50 Knees-Elbows
50 Push Press
50 Straight Leg DL
50 Wall Balls
50 Burpees
50 Double Under
Eric - 30:21
Tyson - 30:52
Julia - 31:11
Jordan - 32:48
Jared H - 33:52
Dave - 34:47
Norm - 36:16
Kara - 37:47
Kaylie - 38:08
Victor - 40:01
Bob - 41:34
Kevin - 43:32
Matt - 47:17
Brooke - 49:02
Lori - 50:57
Sarah - 51:30
8-25-11 WODElizabeth
21-15-9
Power Clean - 135/95
Ring Dips
Jason - 5:15
Lisa - 5:53 (60)
Sharon - 5:54 (25)
Holly - 6:05 (65)
Mark - 7:15 (115)
Tony - 7:18 (105)
Lori - 7:28 (65)
Jen - 8:29 (45)
Cameron - 8:47
Victor - 9:55 (65)
Nate - 10:30
8-24-11 WODFran
21-15-9
Thrusters - 95/65
Pull Ups
Tyson - 4:49
Eric - 5:32
Dave - 5:43
Kaylie - 7:26 (55)
Kevin - 9:53 (?)
Kara - 10:13 (45)
Brooke - 10:51 (?)
Norm - 11:04 (80)
Bob - 11:54 (80)
Nancy - 12:33 (?)
Sarah - 12:46 (55)
Matt - 12:47 (85)
Jared H - 13:18 (75)
8-23-11 WODKaren
For Time
150 Wall Balls - 20/14
Sam - 6:13
Dave - 6:45
Tyson - 8:08
Jason - 8:24
Tanya - 8:34
Lisa - 8:53
Katie - 8:57
Tony - 9:14
Jen - 9:19
John - 9:21
Lindsey - 9:49
Cameron - 9:58
Lori - 9:59
Mark - 10:15
Holly - 12:51
Sharon - 13:41
8-22-11 WODGrace
For Time
30 Clean & Jerks - 135/95
Jordan - 1:31
Julia - 2:31 (65)
Kaylie - 2:50 (55)
Tony - 3:16 (95)
Kara - 3:26 (45)
Tyson - 3:30
Katie - 3:36 (60)
Jason - 3:37
Lindsey - 3:44 (60)
Nancy - 3:49 (65)
Bob - 3:58 (95)
Kevin - 4:00 (55)
Tanya - 4:07 (75)
Mark - 4:33 (115)
Brooke - 4:41 (75)
Sarah - 4:43 (60)
John - 4:48
Lisa - 4:51 (60)
Norm - 4:55 (95)
Jared H - 5:27 (95)
Lori - 5:29 (65)
Cameron - 5:30
Matt - 6:41 (115)
Please welcome our newest member to CFU Ashlyn Reese Grainger. She joined our team today at 5:58 pm and weighs 8 lbs 7 oz and measured 20 in tall.
8-20-11 WODFor Time
Carry 95/65 lbs OH for 200m
*every rest 10 thrusters
Complete broken up as needed
50 Wall Ball
75 Box Jumps
100 Push Ups
125 Squats
Carry 95/65 lbs OH for 200m
*every rest 5 thrusters
Julia - 34:47
Eric - 35:19
John - 35:57
Holly B - 42:20
Jen - 47:23
Brooke - 48:47
Brian - 50:02
Kevin - 50:49
Katie - 51:59
Tanya - 52:38
Bob - 53:45
8-19-11 WOD10,9,8,7,6,5,4,3,2,1 reps
SDHP - 95/65
Toes-Bar
30 Burpees
10,9,8,7,6,5,4,3,2,1 reps
Push Press - 95/65
Side Shuffle (bear crawl)
Eric - 30:56 (bear crawl)
Jordan - 31:15 (bear crawl)
Norm - 37:17 (bear crawl)
Kaylie - 38:47 (bear crawl)
Nancy - 44:48 (bear crawl)
Tyson - 17:59
Alli - 18:11
Jason - 21:52
Tanya - 22:28
Jared H - 24:20
Bob - 26:37
Sarah - 26:44
Mark - 27:04
Kevin - 27:05
Matt - 27:23
Rachel - 27:29
8-18-11 WOD20 min AMRAP
12 Pull Ups
30 Double Unders
12 KB Swings
30 Sit Ups
Krsity - 8+54
Holly - 7+13
Tyson - 5+29
Tanya - 4+82
Lori - 4+78
Cameron - 4+77
John - 4+51
Lisa - 4+39
Katie - 4+12
Bob - 4+7
Lindsey 4+6
Mark - 3+56
Nate - 3+54
Michelle - 3+42
Sharon - 3+23
Tony - 3+1
8-17-11 WOD5 Rounds
increase weight by 10 lbs each round, final weight will be posted
5,4,3,2,1 Clean & Jerks
10 Box Jumps - 30/24
Dave - 195 (8:40)
John - 195 (13:10)
Eric - 175 (5:55)
Jordan - 175 (6:40)
Bob - 145 (10:49)
Mark - 135 (10:12)
Matt - 135 (11:38)
Nate - 135 (11:44)
Jared H - 135 (11:45)
Fouad - 115 (6:34)
Julia - 105 (6:30)
Kaylie - 95 (6:57)
Carly - 85 (9:02)
Nancy - 85 (9:03)
Sarah - 85 (9:05)
Lori - 85 (9:28)
Kevin - 85 (15:05)
Kara - 75F (7:35)
Tenley - 65 (7:33)
Jen - 65F (8:34)
8-16-11 WOD7 Rounds
7 Hang Cleans - 95/65
7 Front Squats - 95/65
7 Dynamic Push Ups
Eric - 6:23
John - 7:23
Jason - 7:31
Sam - 8:27
Tanya - 8:28 (55)
Kristy - 9:08 (55)
Lindsey - 9:20 (45)
Lisa - 9:32 (45)
Tony - 9:39
Katie - 9:57 (55)
Kevin - 11:53 (45)
Lori - 12:22 (55)
Bob - 12:46 (55)
Holly - 14:41 (65/55)
Jared - 6:54
8-15-11 WOD4 Rounds
15 Pull Ups
30 Wall Balls - 20/14
45 Walking Lunge
Eric - 15:11
Tyson - 15:42
Julia - 15:55
Jason - 18:00
Dave - 18:38
Tanya - 19:05
Kaylie - 19:20
Norm - 20:16
Kara - 20:51
Michelle - 21:24
Lisa - 21:45
John - 21:51
Cameron - 22:01
Jared - H - 22:18
Bob - 22:38
Katie - 22:51
Brooke - 23:01
Mark - 23:44
Tony - 23:45
Kevin - 24:37
Matt - 24:48
Lindsey - 24:51
Nancy - 25:00
Lori - 26:27
Nate - 30:30
Sarah - 31:52
Jared - 17:53
8-13-11 WODFor Time
At the start of every minutes complete;
3 Power Cleans - 135/95
then in the remainder of the minute
30 Pull Ups
40 KB Swings
50 KB Squats
Holly - 8:35
Tanya - 10:50
Jen - 10:55
Kevin - 12:55
Kristy - 13:32
John - 13:37 Rx'd
Sam - 13:39
Nancy - 13:41
Katie - 14:44
Bob - 14:48
Eric - 15:33 Rx'd
Nate - 16:42
Matt - 17:42
8-12-11 WOD21-15-9
Hang Snatch - 95/65
Box Jump - 24/20
Push Ups
Jason - 7:38
Jones - 7:44
Lisa - 8:34
Norm - 8:45
Tenley - 8:52
Cameron - 8:55
Bob - 8:59
Tyson - 9:16
Eric - 9:51
Mark - 10:59
Lori - 13:38
Jared H - 13:44
Sarah - 13:49
8-11-11 WODFor Time
100 Thrusters - 95/65
Holly - 9:31 (35)
Dave - 11:19
Carly - 13:01 (55)
Sam - 13:21
John - 13:25
Michelle - 13:28 (35)
Kristy - 14:09 (45)
Lori - 14:29 (45)
Nate - 14:51 (65)
Kevin - 15:05 (35)
Cameron - 16:06
Tony - 16:24 (85)
Tanya B.A. - 17:38 (65/55)
Jones - 17:49
Bob - 18:59 (65)
Sarah - 19:25 (45)
Dear CrossFitter: Be Kinder to YourselfBy: Andre Anna
“I suck,” my husband puffs out, red-faced and soaking wet, as he walks in from one his first few sessions Crossfit.
“You do not suck. You did it. I’m proud of you.”
“But I got smoked by a guy at least fifteen years older than me. And one without a tricep muscle!”
“Babe, it’s hard. It’s REALLY hard. But you did it. That’s what matters.”
“But I just feel like I always suck.”
—-
“I pushed as hard as I could and I only got 5 rounds in!” one of my Crossfitter friends tells me, dejectedly.
“Yeah, that’s what I got too and I know I really tried my best.” I really did that day. I remember aiming for six rounds of the workout and only getting five plus some. But I knew I had really, really tried.
“But I feel like Jessica* and I are the same fitness level and she got a full round more than me. ”
“We’re all better at different things; maybe she was faster at sit-ups. I know mine could use some more fire in my ass.”
“I’m just so disgusted with myself.”
—
“Are you okay?” I ask a good friend I work out with almost every morning, seeing the pain register on her face. She’s barely ever missed a day of working out in the last year and a half – and some days goes twice – transforming her life and health from seriously overweight to fit and strong. She inspires me daily.
“Yeah, I’m just sore and my neck still hurts a bit from last week. I need to see the chiro again today.”
“Maybe you should take a break for a day or so and heal and rest.”
“Well, I can’t come twice today.” As if that inferred rest.
—
Crossfitters, on the whole, are pretty badass. They do pull-ups with torn callouses. They push for that elusive muscle up with bleeding wrists. They box jump and double-under until they lay breathless and sweaty on the ground, trying not to dry heave. They stand around each other, rooting for that next PR, that extra five pounds on the white board, yelling and hooting when they get it as if that victory were their own. Because in a sense it is.
We are only as good as those we surround ourselves with. If I can’t stay the extra five minutes and cheer for the last runner up a steep hill, if I can’t count out the last remaining reps of wallballs for the new guy struggling, if I can’t speed up a little to catch the tired girl running in front of me and say, “C’mon, PUSH! Don’t let me catch you!” to help her finish that last 100 meters, then what good am I to myself?
If we can be so supportive – so good - to each other, then why can we also be so hard on ourselves? We are letting each other down by treating ourselves like we are not as good as the whole.
If you finish last, you do not suck. You finished.
If you pushed your hardest and you still didn’t get what you wanted, it’s okay. You pushed your hardest.
If you’re sore and broken and tired, it’s okay to rest. You need to repair your strong body.
So next time you want to say to yourself how much you suck, or how bad your time was, or how you wished you did better, think about this: Would you say those things to a fellow Crossfitter?
No, I didn’t think so.
So don’t say it to yourself.
You are better that that.
We are better than that.
- Courtesy of Life as a Plate
8-10-11 WODFor Time
50 Pull Ups
50 Squats
50 Push Ups
50 Squats
50 Sit Ups
50 Squats
50 Double Unders
50 Squats
Eric - 14:10
John - 16:09
Tyson - 17:11
Jason - 20:16
Lindsey - 20:33
Julia - 21:37
Nancy - 21:47
Tenley - 22:21
Mark - 23:10
Tony - 23:14
Jared H. - 23:41
Matt - 23:55
Bob - 24:31
Lori - 24:55
Tanya - 25:04
Jen - 25:47
Kaylie - 25:53
Kara - 27:51
Kyle - 30:54
Kevin - 39:24
Jared - 16:36
8-09-11 WOD5 Rounds
10 Deadlift - 225/135
5 Pull Ups
10 Box Jumps - 24/20
Eric - 7:33
Sam - 7:51
Carly - 7:55 (95)
Lisa - 8:13 (95)
Jason - 8:40
Dave - 8:53
Jones - 9:00
Michelle - 10:25 (75)
Jared - 6:57
8-08-11 WODFor Time
10 HSPU
20 Wall Balls - 20/14
30 Toes-Bar
40 Power Cleans - 135/95
50 Burpees
60 SDHP - 75/55
Dave - 18:33
Mark - 19:09 (95)
Eric - 20:48
Tanya - 20:48
Julia - 20:54
John - 21:09
Cameron - 22:16
Norm - 23:01
Lindsey - 23:09
Sharon - 23:39
Brooke - 23:46
Tony - 23:56
Lori - 24:19
Sarah - 25:01
Jared H - 25:05
Kara - 25:11
Jones - 26:21
Nancy - 26:29
Brian - 26:43
Bob - 28:14
Matt - 28:41
Kyle - 29:42
Nate - 34:23
Jared - 21:49
8-06-11 WODFor Time/Reps
Deadlift BW max reps without letting go
Rest 1 min
10 Rounds
10 Push Ups
15 KB Swings
20 Lunges
Rest 1 min
Deadlift BW match reps
Jennifer - 25:39 - 30 (75)
Tanya - 28:42 - 29 (95)
Bob - 38:14 - 31
Brian - 55:42 - 40
Eric - 33:38 - 23
John - 38:05 - 30
Sam - 32:15 - 27
Brooke - 36:54 - 39 (95)
Julia - 28:43 - 24 (115)
Jones - 44:57 - 26
Katie - 39:54 - 20 (95)
8-05-11 WOD5 min AMRAP
Squat Clean & Jerk - 135/95
Nancy - 29 (55)
Mark - 29 (95)
Lori - 27 (55)
Dave - 26
John - 26 (115)
Tenley - 26 (45)
Eric - 25 (155)
Tanya - 25 (65)
Kara - 25 (45)
Cameron - 24 (115)
Jared H. - 24 (95)
Jones - 23
Sarah - 21 (55)
Lisa - 20 (55)
Bob - 20 (85)
Matt - 19 (95)
Brian - 12
Jared - 23
8-04-11 WOD20 min
5 Pull Ups
10 Sit Ups
15 Wall Balls
Tyson - 13+3 wall
Jason - 13+10 sit
Tanya - 12+1 wall
Kristy - 10+3 wall
Holly - 10+1 wall
Jen - 10
Jones - 10
Michelle - 9+12 wall
Tony - 9+3 sit
Bob - 9
Lori - 8
Sharon - 8
Mark - 6+7 wall
8-03-11 WOD3 Rounds
30 Double Unders
10 OH Squats - 115/85
then...
3 Rounds
15 Deadlifts - 135/95
15 Push Ups
Eric - 7:47 (95)
Norm - 9:40 (45)
Carly - 9:51 (40)
Kara - 11:38 (15)
Mark - 11:53 (65)
Dave - 12:11
Jared H. - 12:30 (35)
Tenley - 13:28 (15)
Kyle - 13:39 (55)
Dani - 14:27 (45)
Julia - 14:33 (55)
Jackie - 14:38 (65)
Erin - 14:52 (40)
Nate - 15:07 (55)
Matt - 15:45 (55)
Brooke - 17:07 (55)
Sarah - 17:15 (15)
Jared - 10:44
8-02-11 WOD3 Rounds
20 Push Press - 65/35
15 Box Jump 30/20
10 Toes2Bar
Sprint
Eric - 6:02
Tyson - 7:05
Jason - 7:12
Cameron - 7:12:1
Lindsey - 7:21
Holly - 7:35
Mark - 7:43
Krsity - 7:56 (45)
Lori - 7:58
Jones - 8:08
Tony - 8:16
Bob - 8:44 (55)
Jen - 9:29 (25)
Tanya - 9:45 (45)
Sharon - 9:47 (15)
Lisa - 9:59 (45)
Michelle - 10:31 (25)
Jared - 7:20
Please congratulate Nancy Prosory as the July Athlete of the Month. Nancy had a great July not only setting personal best but moving up the leaderboard on a consistant basis. She is always looking to get better and is always one of the first people to introduce herself to new members. Great job Nancy, keep it up.
8-01-11 WOD3 Rounds
10 Thrusters - heavy
20 Sit Ups
10 Pull Ups
Norm - 5:46 (75)
Cameron - 7:58 (105)
Jason - 7:59 (135)
Eric - 8:01 (155)
Dave - 8:15 (135)
Jones - 8:18 (115)
Tony - 8:32 (85)
Sarah - 9:11 (40)
Jared H. - 9:25 (65)
Nancy - 9:49 (65)
Mark - 9:49 (75)
Julia - 9:56 (55)
Lindsey - 10:05 (55)
Bob - 10:09 (75)
Tyson - 10:20 (135)
Matt - 10:40 (85)
Kara - 11:13 (45)
Brooke - 11:15 (65)
Lisa - 11:31 (55)
Lori - 12:02 (65)
Kyle - 13:51 (115)
Nate - 15:35 (105)
Tuesday, September 6, 2011
July WODs
7-30-11 WODFor Time
12 Clean & Jerks - 135/95
4 Rounds
5 Tire Flips
10 Box Jumps - 30/24
15 Push Ups
12 Clean & Jerks - 135/95
Dave - 10:55
Julia - 11:22 (65)
Tanya - 12:03 (65)
Mark - 12:08 (light)
Brooke - 12:16 (65)
Holly - 12:16 (45)
Jones - 12:37
Katie - 12:57 (55)
Kristy - 13:07 (55)
John - 13:11
Kara - 13:12 (45)
Bob - 13:36 (85)
Cameron - 13:39 (115)
Lori - 14:38 (65)
Nate - 17:39 (115)
7-29-11 WOD4 Rounds
3 min on 1 min off
3 Pull Ups
6 KB Swings
9 Squats
Brian - 330
Jason - 329
Cameron - 317
Dave - 311
Norm - 303
Leslie - 290
Jones - 272
Matt - 245
Kara - 241
Tenley - 240
Molly - 229
Bob - 228
Nancy - 221
Jared - 356
7-28-11 WOD6 Rounds
3 Sumo Deadlift
6 Turkish Get Ups
9 KB Swings
Julia - 11:33
Bryce - 13:17
Jason - 14:04
Lori - 14:05
Dave - 15:59
John - 16:33
Tiffany - 17:16
Jen - 17:17
Tanya - 18:29
Lisa - 19:05
Nate - 19:55
Bob - 20:08
Sharon - 20:23
Michelle - 21:08
7-27-11 WOD15 min AMRAP
15 SDHP - 75/55
20 Push Ups
25 Sit Ups
30 Walking Lunges
Cameron - 4+30
Carly - 4+23
Eric - 3+70
Mark - 3+50
Matt - 3+47
Tenley - 3+35 (45)
Bob - 3+15
Kyle - 3+15
Brooke - 3+14
Lori - 3+14
Nancy - 3+11
Jared - 5+5
7-26-11 WOD5 Rounds
15 Squat Cleans - 65/45
15 Burpee Box Jumps
Tyson - 13:23
Dave - 16:23
Eric - 16:23
Kristy - 16:35 (35)
Julia - 16:37
Holly - 17:06 (35)
Lori - 17:39
John - 18:23
Lindsey - 18:50 (35)
Sharon - 19:33 (4r)
Kara - 19:34 (35)
Tony - 19:58
Tiffany - 20:24 (4r)
Mike - 21:47
Tanya - 22:48
Kyle - 23:08
7-25-11 WOD3 Rounds
20 Wall Balls - 20/14
20 Squat Snatches - 75/55
Jason - 10:49
Brittany - 11:15 (15)
Carly - 11:48 (40)
Brian - 12:09
Lisa - 12:15 (15)
Ben - 12:27
Jen - 12:34 (15)
Rick - 12:47
Lindsey - 12:57 (35)
Lori - 13:31 (40)
Michelle - 13:35 (15)
Tony - 13:40 (45)
Bob - 14:29 (45)
Eric - 14:41
Mark - 15:00 (45)
Nancy - 15:02 (35)
Matt - 16:07 (55)
Brooke - 17:22
Norm - 17:56 (45)
Jared - 14:22
7-23-11 WODTabata
Thrusters - 95/65
Box Jumps
HS Hold
KB Swing - 53/35
Rob - 28
Tiffany - 24
Jason - 21
Eric - 20
Julia - 20
Cameron - 19
John - 17
Rick - 17
Tenly - 17
Bob - 16
Lori - 16
Tanya - 16
Jared - 23
7-22-11 WODDiane
21-15-9
Deadlift - 225/155
HSPU
Bob - 4:31 (155)
Brittany - 4:31 (95)
Jackie - 5:09 (135)
Cameron - 5:12
Tyson - 5:20 (185)
Matt - 5:25 (155)
Nancy - 6:03 (95)
Norm - 6:28 (185)
Dani - 6:30 (115)
Nick - 6:24 (155)
Justin - 6:34 (125)
Eric - 6:57 Rx'd
Dave - 7:09
7-21-11 WODFor Time
1,2,3,4,5,6,7,8,9,10 rep rounds of;
Hang Snatch
OH Squat
Ring Dips
Rx'd - Men 40% BW, Women 30% BW
Sharon - 9:47 (pvc)
Holly - 10:49 (25)
Jen - 11:45 (15)
Kristy - 11:58 (25)
John - 12:28 (75) Rx'd
Bob - 13:13 (45)
Gant - 13:20 (30)
Michelle - 13:20 (25)
Tanya - 13:39 (35)
Tony - 15:11 (45)
Lori - 15:42 (45)
Jones - 16:12 (65)
Tiffany - 17:51 (20)
Jared - 8:58 (75) Rx'd
7-20-11 WODFor Time
5-10-10-5 Tire Flip
10-20-20-10 KB Swing
5-10-10-5 Thrusrers - 95/65
10-20-20-10 Box Jump
Dave - 12:11
Jason - 13:37
Tyson - 15:09
Eric - 15:36
Carly - 16:07
Jackie - 17:02
Lisa - 17:21
Nancy - 17:31
John - 18:43
Lori - 19:31
Tanya - 19:32
Tenley - 19:45
Dani - 19:46
Ben - 19:52
Tony - 19:56
Erin - 20:28
Matt - 21:20
Bob - 22:03
Kara - 22:27
Gant - 23:39
Jones - 24:23
Jared - 12:45
7-19-11 WOD4 Rounds
15 Burpees
25 Med Ball Clean Wall Balls
200' 1-hand Farmers Walk
Sam - 17:01
Eric - 17:46
Tyson - 20:09
Julia - 21:03
Cameron - 21:13
Jason - 21:43
Jones - 22:31
Holly - 24:01
Kyle - 25:30
Lori - 26:36
Lisa - 25:37
Kristy - 26:46
Jen - 30:51
Sharon - 33:27
7-18-11 WODCindy
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats
Teams
Eric - 19+1 pull Cameron, Jones, Nancy - 10
John - 15+1 squat Carly, Krista, Tony - 9
Norm - 14+10 squats Bob, Dave, Kara, Tyson - 8
Kyle - 12+10 push Ben, Lori, Mark - 7
Brittany - 12+2 pull Jennifer, Lisa, Matt - 7
Gant - 10+2 pull
Tenley - 10
Michelle - 8+12 squat
7-16-11 WODFor Time
Teams of 2
30 Clean & Jerks
50 Pull Ups
100 KB Swings
150 Box Jumps
Run 200m in between each movement and hold one KB throughout the WOD
Dave/Eric - 19:49
Cameron/Rick - 20:04
Bob - 21:03
Holly/Kristy - 21:54
Julia/Tanya - 22:49
Brian/Brooke - 23:00
Carly/Lori - 24:03
John/Tyson - 25:43
Brittany/Jenny - 26:46
7-15-11 WOD4 Rounds
30 Double Unders
20 Wall Balls
10 HSPU
Sam - 11:10
Nancy - 11:49
Bob - 12:00
Cameron - 12:45
John - 14:42
Matt - 14:52
Eric - 15:53
Norm - 16:32
Tanya - 18:04
Tenley - 18:25
Jared - 17:31
7-14-11 WODDT
5 Rounds
12 Deadlifts - 155/110
9 Hang Cleans - 155/110
6 Push Jerk - 155/110
Sharon - 5:52 (20)
Kara - 7:24 (35)
Jason - 9:32 (135)
Lisa - 9:34 (45)
Jen - 9:45 (45)
Brittany - 10:02 (55)
Tiffany - 10:09 (30)
Bob - 10:22 (75)
Ben - 10:57
Michelle - 11:07 (35)
Lindsey - 11:20 (55)
Eric - 11:25 (135)
Dave - 11:28 (135)
Tony - 12:02 (95)
Julia - 12:18 (75)
Bryce - 12:18 (135)
Lori - 12:24 (55)
7-13-11 WODFor Time - 12 min cut off
300 reps - your choice
cannot due more than 2 BW movements
cannot due more than 50 reps of one movement
one movementmust be a weakness of yours
50 burpee pentalty if you do not finish
Eric - 11:57
Sam - 11:59
Brian - DNF (3:38)
Jonathan - DNF (3:43)
Cameron - DNF (4:01)
Matt - DNF (4:02)
Jordan - DNF (4:08)
Jason - DNF (4:24)
Dani - DNF (4:36)
Megan - DNF (4:53)
Tenley - DNF (5:04)
Brooke - DNF (6:01)
Nancy - DNF (6:10)
Lori - DNF (6:44)
Lisa - DNF - 6:56
Jared - 11:59
7-12-11 WOD20 min
400m Run
Max Pull Ups
Lindsey - 67
Kara - 65
Bryce - 63
Tony - 48
Jen - 45
Dave - 33
Tiffany - 30
Lisa - 29
Sharon - 20
Lori - 16
7-11-11 WOD10 min
20 KB Swings
30 Push Ups
40 Squats
Rest 3 min
10 min
10 KB Swings
15 Push Ups
20 Squats
Rob - 531
Eric - 518
Carly - 514
Lindsey - 475
Cameron - 459
Norm - 435
Ben - 424
Tony - 420
Brittany - 419
Brooke - 413
Nancy - 411
Dani - 410
Michelle - 398
Matt - 392
Lori - 387
Ryan - 375
Tenley - 372
Bob - 319
7-09-11 WOD20 min AMRAP
20 Wall Balls
20 Burpees
20 Toes - Bar
Gina - 5
Eric - 4+58
Bobby - 4
Tanya - 3+53
Jones - 3+35
Cameron - 3+27
Tenley - 3+20
Dani - 3
Lori - 3
Rick - 2+59
Jackie - 2+43
Tabatha - 2+23
Jared - 3+36
7-08-11 WOD5 Rounds
200 Jump Rope
15 OH Squat - 95/65
Cameron - 13:25 (45)
Brian - 13:58 (75)
Sm - 15:42 (75)
Norm - 17:19 (45)
John - 17:41
Brooke - 19:05 (55)
Matt - 20:15 (65)
Nancy - 23:12 (45)
Lori - 24:12 (45)
Jared - 14:04
7-07-11 WOD15 min AMRAP
10 Thrusters
10 Pull Ups
10 Box Jumps
Sharon - 7+20
Eric - 7 (115)
Amanda - 5+5 (15)
Tony - 5 (75)
Cameron - 4+23
Jen - 4+22 (35)Lindsey - 4+20 (55)
Carly - 4+20 (55)
Rick - 4+19
Michelle - 4+19 (35)
Tanya - 4+3 (55)
Jonathan - 3+10
Kyle D. - 3
Jogie - 3 (75)
Sam - DNF
7-06-11 WOD4 Rounds
7 Pull Ups
15 Deadlifts - 225/155
30 Walking Lunges
Eric - 10:08
Bryce - 10:13
Bobby - 10:55
Cameron - 10:57
Matt - 12:53 (155)
Lisa - 13:14 (95)
Tanya - 13:22 (85)
Brooke - 13:44 (125)
Tenley - 14:26 (65)
Nancy - 15:04 (95)
Kyle D. - 16:46
Tabatha - 20:04 (95)
7-05-11 WODGrace
For Time
30 Clean & Jerks - 135/95
Eric - 2:45
Michelle - 3:00 (35)
Jason - 3:35
Tony - 3:38 (95)
Lindsey - 3:52 (55)
John 4:30
Sharon - 4:39 (20)
Bryce - 4:41
Jen - 4:52 (45)
Lisa - 4:59 (55)
Tanya - 7:08 (65)
7-04-11 WODMorrison
50-40-30-20-10 rep rounds of;
Wall Ball - 20/14
Box Jump - 24/20
KB Swing - 53/35
Rob - 25:08 Rx'd
Tony - 33:36
Jason - 34:10 Rx'd
Carly - 36:44
Nancy - 42:19
Lisa - 42:25
Norm - 43:15
Brian - 43:44 Rx'd
Brooke - 44:38 Rx'd
Matt - 45:06 Rx'd
Rick - 46:03 Rx'd
Jared - 31:31 Rx'd
7-02-11 WOD The Chief
5 Rounds
3 min of work - 1 min rest
3 Power Cleans - 135/95
6 Push Ups
9 Squats
Dave - 409
John - 397
Tanya - 359 (55)
Jen - 348 (45)
Brian - 338
Carly - 294 (65) (4 rounds)
Rick - 280 (4 rounds)
Jared - 385 (4 rounds)
7-01-11 WOD 5 Rounds
30 Double Unders
30 Box Jumps - 24/20
30 Wall Balls - 20/14
Eric - 22:56
Jill - 23:04
Jordan - 24:56
Jason - 28:56
Cameron - 30:28
Norm - 31:00
Nancy - 32:22
Matt - 33:20
Lori - 33:42
Brooke - 33:52
Rick - 37:37
Jared - 31:17
12 Clean & Jerks - 135/95
4 Rounds
5 Tire Flips
10 Box Jumps - 30/24
15 Push Ups
12 Clean & Jerks - 135/95
Dave - 10:55
Julia - 11:22 (65)
Tanya - 12:03 (65)
Mark - 12:08 (light)
Brooke - 12:16 (65)
Holly - 12:16 (45)
Jones - 12:37
Katie - 12:57 (55)
Kristy - 13:07 (55)
John - 13:11
Kara - 13:12 (45)
Bob - 13:36 (85)
Cameron - 13:39 (115)
Lori - 14:38 (65)
Nate - 17:39 (115)
7-29-11 WOD4 Rounds
3 min on 1 min off
3 Pull Ups
6 KB Swings
9 Squats
Brian - 330
Jason - 329
Cameron - 317
Dave - 311
Norm - 303
Leslie - 290
Jones - 272
Matt - 245
Kara - 241
Tenley - 240
Molly - 229
Bob - 228
Nancy - 221
Jared - 356
7-28-11 WOD6 Rounds
3 Sumo Deadlift
6 Turkish Get Ups
9 KB Swings
Julia - 11:33
Bryce - 13:17
Jason - 14:04
Lori - 14:05
Dave - 15:59
John - 16:33
Tiffany - 17:16
Jen - 17:17
Tanya - 18:29
Lisa - 19:05
Nate - 19:55
Bob - 20:08
Sharon - 20:23
Michelle - 21:08
7-27-11 WOD15 min AMRAP
15 SDHP - 75/55
20 Push Ups
25 Sit Ups
30 Walking Lunges
Cameron - 4+30
Carly - 4+23
Eric - 3+70
Mark - 3+50
Matt - 3+47
Tenley - 3+35 (45)
Bob - 3+15
Kyle - 3+15
Brooke - 3+14
Lori - 3+14
Nancy - 3+11
Jared - 5+5
7-26-11 WOD5 Rounds
15 Squat Cleans - 65/45
15 Burpee Box Jumps
Tyson - 13:23
Dave - 16:23
Eric - 16:23
Kristy - 16:35 (35)
Julia - 16:37
Holly - 17:06 (35)
Lori - 17:39
John - 18:23
Lindsey - 18:50 (35)
Sharon - 19:33 (4r)
Kara - 19:34 (35)
Tony - 19:58
Tiffany - 20:24 (4r)
Mike - 21:47
Tanya - 22:48
Kyle - 23:08
7-25-11 WOD3 Rounds
20 Wall Balls - 20/14
20 Squat Snatches - 75/55
Jason - 10:49
Brittany - 11:15 (15)
Carly - 11:48 (40)
Brian - 12:09
Lisa - 12:15 (15)
Ben - 12:27
Jen - 12:34 (15)
Rick - 12:47
Lindsey - 12:57 (35)
Lori - 13:31 (40)
Michelle - 13:35 (15)
Tony - 13:40 (45)
Bob - 14:29 (45)
Eric - 14:41
Mark - 15:00 (45)
Nancy - 15:02 (35)
Matt - 16:07 (55)
Brooke - 17:22
Norm - 17:56 (45)
Jared - 14:22
7-23-11 WODTabata
Thrusters - 95/65
Box Jumps
HS Hold
KB Swing - 53/35
Rob - 28
Tiffany - 24
Jason - 21
Eric - 20
Julia - 20
Cameron - 19
John - 17
Rick - 17
Tenly - 17
Bob - 16
Lori - 16
Tanya - 16
Jared - 23
7-22-11 WODDiane
21-15-9
Deadlift - 225/155
HSPU
Bob - 4:31 (155)
Brittany - 4:31 (95)
Jackie - 5:09 (135)
Cameron - 5:12
Tyson - 5:20 (185)
Matt - 5:25 (155)
Nancy - 6:03 (95)
Norm - 6:28 (185)
Dani - 6:30 (115)
Nick - 6:24 (155)
Justin - 6:34 (125)
Eric - 6:57 Rx'd
Dave - 7:09
7-21-11 WODFor Time
1,2,3,4,5,6,7,8,9,10 rep rounds of;
Hang Snatch
OH Squat
Ring Dips
Rx'd - Men 40% BW, Women 30% BW
Sharon - 9:47 (pvc)
Holly - 10:49 (25)
Jen - 11:45 (15)
Kristy - 11:58 (25)
John - 12:28 (75) Rx'd
Bob - 13:13 (45)
Gant - 13:20 (30)
Michelle - 13:20 (25)
Tanya - 13:39 (35)
Tony - 15:11 (45)
Lori - 15:42 (45)
Jones - 16:12 (65)
Tiffany - 17:51 (20)
Jared - 8:58 (75) Rx'd
7-20-11 WODFor Time
5-10-10-5 Tire Flip
10-20-20-10 KB Swing
5-10-10-5 Thrusrers - 95/65
10-20-20-10 Box Jump
Dave - 12:11
Jason - 13:37
Tyson - 15:09
Eric - 15:36
Carly - 16:07
Jackie - 17:02
Lisa - 17:21
Nancy - 17:31
John - 18:43
Lori - 19:31
Tanya - 19:32
Tenley - 19:45
Dani - 19:46
Ben - 19:52
Tony - 19:56
Erin - 20:28
Matt - 21:20
Bob - 22:03
Kara - 22:27
Gant - 23:39
Jones - 24:23
Jared - 12:45
7-19-11 WOD4 Rounds
15 Burpees
25 Med Ball Clean Wall Balls
200' 1-hand Farmers Walk
Sam - 17:01
Eric - 17:46
Tyson - 20:09
Julia - 21:03
Cameron - 21:13
Jason - 21:43
Jones - 22:31
Holly - 24:01
Kyle - 25:30
Lori - 26:36
Lisa - 25:37
Kristy - 26:46
Jen - 30:51
Sharon - 33:27
7-18-11 WODCindy
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats
Teams
Eric - 19+1 pull Cameron, Jones, Nancy - 10
John - 15+1 squat Carly, Krista, Tony - 9
Norm - 14+10 squats Bob, Dave, Kara, Tyson - 8
Kyle - 12+10 push Ben, Lori, Mark - 7
Brittany - 12+2 pull Jennifer, Lisa, Matt - 7
Gant - 10+2 pull
Tenley - 10
Michelle - 8+12 squat
7-16-11 WODFor Time
Teams of 2
30 Clean & Jerks
50 Pull Ups
100 KB Swings
150 Box Jumps
Run 200m in between each movement and hold one KB throughout the WOD
Dave/Eric - 19:49
Cameron/Rick - 20:04
Bob - 21:03
Holly/Kristy - 21:54
Julia/Tanya - 22:49
Brian/Brooke - 23:00
Carly/Lori - 24:03
John/Tyson - 25:43
Brittany/Jenny - 26:46
7-15-11 WOD4 Rounds
30 Double Unders
20 Wall Balls
10 HSPU
Sam - 11:10
Nancy - 11:49
Bob - 12:00
Cameron - 12:45
John - 14:42
Matt - 14:52
Eric - 15:53
Norm - 16:32
Tanya - 18:04
Tenley - 18:25
Jared - 17:31
7-14-11 WODDT
5 Rounds
12 Deadlifts - 155/110
9 Hang Cleans - 155/110
6 Push Jerk - 155/110
Sharon - 5:52 (20)
Kara - 7:24 (35)
Jason - 9:32 (135)
Lisa - 9:34 (45)
Jen - 9:45 (45)
Brittany - 10:02 (55)
Tiffany - 10:09 (30)
Bob - 10:22 (75)
Ben - 10:57
Michelle - 11:07 (35)
Lindsey - 11:20 (55)
Eric - 11:25 (135)
Dave - 11:28 (135)
Tony - 12:02 (95)
Julia - 12:18 (75)
Bryce - 12:18 (135)
Lori - 12:24 (55)
7-13-11 WODFor Time - 12 min cut off
300 reps - your choice
cannot due more than 2 BW movements
cannot due more than 50 reps of one movement
one movementmust be a weakness of yours
50 burpee pentalty if you do not finish
Eric - 11:57
Sam - 11:59
Brian - DNF (3:38)
Jonathan - DNF (3:43)
Cameron - DNF (4:01)
Matt - DNF (4:02)
Jordan - DNF (4:08)
Jason - DNF (4:24)
Dani - DNF (4:36)
Megan - DNF (4:53)
Tenley - DNF (5:04)
Brooke - DNF (6:01)
Nancy - DNF (6:10)
Lori - DNF (6:44)
Lisa - DNF - 6:56
Jared - 11:59
7-12-11 WOD20 min
400m Run
Max Pull Ups
Lindsey - 67
Kara - 65
Bryce - 63
Tony - 48
Jen - 45
Dave - 33
Tiffany - 30
Lisa - 29
Sharon - 20
Lori - 16
7-11-11 WOD10 min
20 KB Swings
30 Push Ups
40 Squats
Rest 3 min
10 min
10 KB Swings
15 Push Ups
20 Squats
Rob - 531
Eric - 518
Carly - 514
Lindsey - 475
Cameron - 459
Norm - 435
Ben - 424
Tony - 420
Brittany - 419
Brooke - 413
Nancy - 411
Dani - 410
Michelle - 398
Matt - 392
Lori - 387
Ryan - 375
Tenley - 372
Bob - 319
7-09-11 WOD20 min AMRAP
20 Wall Balls
20 Burpees
20 Toes - Bar
Gina - 5
Eric - 4+58
Bobby - 4
Tanya - 3+53
Jones - 3+35
Cameron - 3+27
Tenley - 3+20
Dani - 3
Lori - 3
Rick - 2+59
Jackie - 2+43
Tabatha - 2+23
Jared - 3+36
7-08-11 WOD5 Rounds
200 Jump Rope
15 OH Squat - 95/65
Cameron - 13:25 (45)
Brian - 13:58 (75)
Sm - 15:42 (75)
Norm - 17:19 (45)
John - 17:41
Brooke - 19:05 (55)
Matt - 20:15 (65)
Nancy - 23:12 (45)
Lori - 24:12 (45)
Jared - 14:04
7-07-11 WOD15 min AMRAP
10 Thrusters
10 Pull Ups
10 Box Jumps
Sharon - 7+20
Eric - 7 (115)
Amanda - 5+5 (15)
Tony - 5 (75)
Cameron - 4+23
Jen - 4+22 (35)Lindsey - 4+20 (55)
Carly - 4+20 (55)
Rick - 4+19
Michelle - 4+19 (35)
Tanya - 4+3 (55)
Jonathan - 3+10
Kyle D. - 3
Jogie - 3 (75)
Sam - DNF
7-06-11 WOD4 Rounds
7 Pull Ups
15 Deadlifts - 225/155
30 Walking Lunges
Eric - 10:08
Bryce - 10:13
Bobby - 10:55
Cameron - 10:57
Matt - 12:53 (155)
Lisa - 13:14 (95)
Tanya - 13:22 (85)
Brooke - 13:44 (125)
Tenley - 14:26 (65)
Nancy - 15:04 (95)
Kyle D. - 16:46
Tabatha - 20:04 (95)
7-05-11 WODGrace
For Time
30 Clean & Jerks - 135/95
Eric - 2:45
Michelle - 3:00 (35)
Jason - 3:35
Tony - 3:38 (95)
Lindsey - 3:52 (55)
John 4:30
Sharon - 4:39 (20)
Bryce - 4:41
Jen - 4:52 (45)
Lisa - 4:59 (55)
Tanya - 7:08 (65)
7-04-11 WODMorrison
50-40-30-20-10 rep rounds of;
Wall Ball - 20/14
Box Jump - 24/20
KB Swing - 53/35
Rob - 25:08 Rx'd
Tony - 33:36
Jason - 34:10 Rx'd
Carly - 36:44
Nancy - 42:19
Lisa - 42:25
Norm - 43:15
Brian - 43:44 Rx'd
Brooke - 44:38 Rx'd
Matt - 45:06 Rx'd
Rick - 46:03 Rx'd
Jared - 31:31 Rx'd
7-02-11 WOD The Chief
5 Rounds
3 min of work - 1 min rest
3 Power Cleans - 135/95
6 Push Ups
9 Squats
Dave - 409
John - 397
Tanya - 359 (55)
Jen - 348 (45)
Brian - 338
Carly - 294 (65) (4 rounds)
Rick - 280 (4 rounds)
Jared - 385 (4 rounds)
7-01-11 WOD 5 Rounds
30 Double Unders
30 Box Jumps - 24/20
30 Wall Balls - 20/14
Eric - 22:56
Jill - 23:04
Jordan - 24:56
Jason - 28:56
Cameron - 30:28
Norm - 31:00
Nancy - 32:22
Matt - 33:20
Lori - 33:42
Brooke - 33:52
Rick - 37:37
Jared - 31:17
Thursday, August 4, 2011
June WODs
6-30-11 WOD
For Time aand Reps
50 Double Unders (150)
Max Rep Push Press - 95
Cameron - 64, 16:09
Tanya - 60, 15:43 (45)
Lindsey - 77, 22:28 (45)
Brittany - 85, 26:46 (45)
Bob - 53, 19:47 (65)
John - 62, 26:35 (115)
Dave - 54, 25:09 (115)
Ben - 52, 21:23 (135)
Tony - 61, 35:06
Jared - 55, 24:18 (115)
6-29-11 WOD
4 Rounds
3 min, 1 min rest
20 Burpees in the remaining 3 min complete as many reps as possible of;
Wall Balls
Pull Ups
Lunges
Dips
Brian - 96
Matt - 89
Tyson - 89
Ben - 77
Cameron - 68
Rick - 66
Brittany 66
Jonathan - 63
Brooke - 56
Bob - 50
Nancy - 44
Jared - 102
6-28-11 WOD
For Time
7 Heavy Thrusters - 135/95 lbs
25 Sit Ups
Eric - 6:07 (155)
Rob - 6:34
Tony - 6:47 (85)
Norm - 6:49 (75)
Cameron - 6:54 (115)
Brittany - 7:20 (35)
Jonathan - 7:38 (95)
Ben - 8:32
Matt - 9:10 (85)
Lisa - 9:21 (55)
Tenley - 9:58 (45)
Nancy - 10:02 (65)
Lindsey - 10:21 (65)
Brooke - 10:44 (65)
Michelle - 10:49 (35)
Mark - 10:50
Bob - 11:20 (75)
Lori - 11:33 (65)
Rick - 12:03
6-25-11 WOD
For Time
1 round of Candy
21 OH Squats - 95/65 lbs
1 round of Candy
15 OH Squats
1 round of Candy
9 OH Squats
Candy = 20 pull ups, 40 push ups, 60 squats
Brian - 22:39 (75)
Dorothy - 23:38
Eric - 24:51 (75)
Cameron - 26:02 (45)
Brittany - 29:20 (15)
Dave - 30:57
Mark - 31:15 (75)
Lori - 31:21 (45)
Tanya - 32:15 (15)
Bob - 34:18 (15)
Kara 35:04 (15)
Rick - 35:43 (75)
I can’t make you a better athlete. I can’t make you skinny. Or fat. I can’t make you a better person. I can’t make you a better friend, a better lover, a better mother or a better father.
-Courtesy of CrossFit Lisbeth
6-24-11 WOD
15-12-9
Clean & jerk - 135/95 lbs
Pull Ups
Lindsey - 6:40 (45)
Brooke - 7:48 (65)
Tony - 8:42 (85)
Eric - 8:54
Carly - 9:01 (45)
Jen - 9:21 (35)
Nancy - 9:25 (55)
Cameron - 9:59 (115)
Tyson - 13:47
Norm -17:08
Mark - 17:17
Jared - 7:02
6-23-11 WOD
20 min
10 Burpees
20 KB Swing
30 Wall Balls
Eric - 5+13 kb
Cameron - 4+21 wall
Dave - 4+7 wall
Brian - 4+10 kb
Tyson - 4+10 kb
Jonathan - 4+4 kb
John - 3+15 wall
Tanya - 3+5 wall
Bob - 3+6 kb
Lisa - 3+10 burpee
Michelle - 2+5 burpee
6-22-11 WOD
For Time
10,9,8,7,6,5,4,3,2,1
Deadlift - 225/155 lbs
HSPU
Pistols
Jonathan - 13:29 (135)
Lindsey - 15:31 (85)
Lisa - 15:32 (85)
Lori - 15:46 (85)
Brooke - 17:03 (115)
Carly - 17:05 (95)
Tony - 17:24 (135)
Ben - 17:51
Brittany - 18:52 (95)
Rob - 19:35
Bob - 19:38 (135)
Eric - 19:52
Mark - 20:20
Jason - 22:08
6-21-11 WOD
5 Rounds
15 Hang Squat Cleans - 65/45 lbs
200 Jump Rope
Eric - 12:29
Rob - 12:30
Dave - 16:07
Rick - 16:41
Tony - 22:53
Matt - 23:24
Jen - 24:18 (4 rnds)
Kara - 26:09 (35)
Mark - 26:29
Nancy - 26:45
Lori - 27:09
Benjamin - 29:28
6-20-11 WOD
For Time
50 Box Jumps
50 Push Ups
50 Double Unders
50 Wall Balls
50 Sit Ups
50 Push Press
50 OH Lunges
Eric - 16:53
Michelle - 17:04 (30 reps)
Jason - 18:31
Nancy - 21:44
Mark - 21:47
Brittany - 21:53
Tanya - 22:17
Cameron - 22:19
Matt - 22:28
John - 23:10
Lori - 23:36
Ben - 24:29
Lisa - 25:39
Brooke - 26:13
Rick - 27:12
Norm - 29:49
Bob - 33:59
6-18-11 WOD
Helen
3 Rounds
400m Run
21 KB Swings 53/35
12 Pull Ups
Eric - 10:49
Josh - 11:16 (35)
Jordan - 11:46
Matt - 11:48
Mark - 13:49
Cameron - 13:50
Jen - 14:09 (26)
Brooke - 15:14
Norm - 15:30
Tenley - 16:04
Nancy - 16:50
Lori - 21:25
6-16-11 WOD
Tabata
Push Ups
Squats
Sit Ups
Sam - 34
Eric - 32
Mark - 29
Dave - 28
Brian - 28
Brittany - 27
Terri - 24
Cameron - 24
Lori - 23
Kyle - 23
Tyson - 23
Lisa - 22
Brooke - 21
Jason - 21
Kara - 20
6-15-11 WOD
Fran
21-15-9
Thrusters - 95 lbs
Pull Ups
Eric - 4:44
Dave - 7:47
Lindsey - 8:25 (55)
Lisa - 9:30 (45)
Cameron - 9:39
Mark - 10:21
Tony - 10:28 (75)
Rick - 11:47
Lori - 13:32 (55)
6-13-11 WOD
4 Rounds
5 Handstand Push Ups
10 Sit Ups
15 Burpees Box Jumps
Sam - 8:03
Ben - 8:17
Steve - 8:22
Rick - 8:39
Matt - 10:27
Staci - 11:08
John 11:17
Tony - 11:31
Eric - 11:49
Jason - 11:53
Lisa - 12:57
Nancy - 13:48
Lori - 14:02
Mike - 14:47
Tenley - 16:58
6-11-11 WOD
5 Rounds
5 min, 2 min rest
Run 300m
20 Wall Balls
12 Push Ups
In the remaining time max reps, shoulder to OH - 135 lbs
Score is shoulder to OH
Eric - 114
Terri - 94
Brittany - 82
Ben - 79
Dave - 49
Kara - 48
Lisa - 38
Rick - 24
6-10-11 WOD
For Time
75 Pull Ups
75 KB Swings
75 Double Unders
75 OH Squats - 75 lbs
Eric - 23:19
Brian - 23:56
Jordan - 24:01
Cameron - 25:19 (15)
Lisa - 25:20 (15)
Tenley - 26:54 (pvc)
Matt - 29:22 (55)
Kyle - 29:37 (65)
Jason - 30:57
Mark - 31:06
Nancy - 31:53 (35)
Tyson - 33:34 (65)
Lori - 33:54 (45)
Brooke - 36:16 (45)
Rick - 37:52
Jared - 40:51 (100 reps @ 95lbs)
6-09-11 WOD
12 min
3 Sumo Deadlift - 225 lbs
5 Push Ups
7 Toes-bar
9 KB Swing - 53 lbs
Tanya - 9+3 sit ups (65)
Brittany - 9+2 sit ups (75)
Terri - 8+7 push (forgot to stop at 5) (65)
Eric - 7+5 push
Kara - 7+5 push (65)
Dave - 7+1 push
Tyson - 7+3 DL
Bryce - 6
6-08-11 WOD
AMRAP
Squats - 3 min
rest 30 sec
Pull Ups - 3 min
rest 30 sec
Push Press - 3 min - 75/35
rest 30 sec
Squats - 1:30 min
rest 30 sec
Pull Ups - 1:30 min
rest 30 sec
Push Press - 1:30 min - 75/35
Eric - 340
Lindsey - 312
Mark - 307
Kyle - 286
Cameron - 281
Matt - 266
Tony - 265
Brooke - 250
Nancy - 249
Mike - 244
Lori - 243
Tenley - 201
Rich - 199
Jared - 320
6-07-11 WOD
3 Rounds
10 Power Clean - 185
10 Burpees
Sam - 5:31(135)
Mark - 5:40 (135)
Brittany - 5:41 (55)
Lindsey - 5:43 (55)
John - 6:27 (155)
Ben - 6:41
Tony - 6:43 (115)
Dave - 7:39
Lisa - 7:50 (55)
Jason - 7:59
Tanya - 8:44 (55)
Terri - 8:54 (55)
Bryan - 9:34 (55)
Jared - 6:06
6-06-11 WOD
Teams of 2
2 Rounds
300yd Shuttle Run
Wall Ball
300yd Shuttle Run
Sit Ups
300 yd Shuttle Run
OH Lunge 45/25
Eric/Mike - 22:39 / 412
Ben/Eric - 22:20 / 398
Matt/Cameron - 23:10 / 400
Nancy/Lori - 29:53 / 412
Tony/Lindsey - 26:18 / 368
Kyle/Rich - 22:55 / 253
Brooke/Brian - 26:20 / 308
Please check out our athletes page to see the newest athlete of the month Matt Prosory. Matt is one of CFU's original members and has made great strides. Matt set multiple PRs this past month as well as completing a few benchmark WODs Rx'd. Thank you for all your hard work Matt. Keep it up.
6-04-11 WOD
21-15-9
Deadlift - 315 lbs
Box Jump - 30"
Brittany - 9:18 (65/20")
Ben - 11:24 (225)
Eric - 17:02
Jared - 14:34
6-03-11 WOD
15 min
30 Double Unders / 90 Jump Rope
OH Squat - 95 lbs
Cameron - 5+20 DU (pvc 20 rep)
Lori - 5 (35)
Eric - 4+8 OH (75)
Mark - 4+4 OH (75)
Mike - 3+9 OH (65)
Kyle - 3+4 OH (75)
Matt - 2+10 OH (55)
Brooke - 2+28 DU (45)
Brian - 2 (75)
Jared - 5+1 DU
6-02-11 WOD
For Time
Med Ball Cleans - 25,20,15,10
Pull Ups - 12,12,12,12
Box Jumps - 10,15,20,25
Dave - 12:18
Kara - 13:27
Lindsey - 14:59
Tyson - 15:02
Tony - 15:41
Kyle - 15:41
Mike - 15:53
Jason H - 21:03
6-01-11 WOD
4 Rounds
10 Tire Flips
10 Thrusters - 95 lbs
10 Rope Slams
Jason, Rick, Jared - 11:07
Lori, Nancy, Lisa - 13:25
KC, Eric, Tanya - 14:02
Tyson, John, Brooke - 14:28
Ben, Brittany, Terri - 15:51
Cameron, Matt, Jared - 15:52
10 Rounds
15 Deadlifts - 135 lbs
15 Push Ups
Eric - 11:50
Terri - 13:33 (65)
Staci - 13:42 (45)
Tyson - 14:44
Cameron - 15:44
Brittany - 17:45
Nancy - 18:26 (65)
Mark - 18:41
Lori - 18:48 (65)
Lindsey - 19:00 (65)
Tenley - 20:12 (65)
Ben - 20:42
Tony - 20:59 (95)
Norman - 23:01
Matt - 26:46
Jared - 12:26
6-14-11 WODAir Force
For Time
At the start of every minute complete 4 burpees then;
20 Thrusters
20 SDHP
20 Push Jerks
20 OH Squats
20 Frony Squats
Men 95lbs / Women 65 lbs
Eric - 11:48
Brian - 12:41 (85)
Dave - 15:47
Matt - 15:52 (75)
Ben - 17:41
Kara - 17:53 (35)
Mark - 18:41
Brittany - 18:55 (45)
Brooke - 19:51 (45)
Lori - 24:59 (45)
6-17-11 WODFor Time
60 KB Swings
50 Squats
40 Box Jumps 20"
30 Walking Lunge
20 Deadlifts - 250 lbs
10 Pistols
20 Deadlift - 250 lbs
30 Walking Lunge
40 Box Jumps 20"
50 Squats
60 KB Swings
Dave - 23:52
Tony - 25:28 (115)
Eric - 25:37
Carly - 25:47 (85)
Erin - 25:55 (85)
Tanya - 26:56 (85)
Jason - 27:28
Lindsey - 27:29 (95)
Jen - 28:05 (85)
Lori - 30:13 (95)
John - 31:09 (225)
Lisa - 31:24 (95)
Kara - 35:20 (65)
Jared - 25:52
6-27-11 WOD
For Time aand Reps
50 Double Unders (150)
Max Rep Push Press - 95
Cameron - 64, 16:09
Tanya - 60, 15:43 (45)
Lindsey - 77, 22:28 (45)
Brittany - 85, 26:46 (45)
Bob - 53, 19:47 (65)
John - 62, 26:35 (115)
Dave - 54, 25:09 (115)
Ben - 52, 21:23 (135)
Tony - 61, 35:06
Jared - 55, 24:18 (115)
6-29-11 WOD
4 Rounds
3 min, 1 min rest
20 Burpees in the remaining 3 min complete as many reps as possible of;
Wall Balls
Pull Ups
Lunges
Dips
Brian - 96
Matt - 89
Tyson - 89
Ben - 77
Cameron - 68
Rick - 66
Brittany 66
Jonathan - 63
Brooke - 56
Bob - 50
Nancy - 44
Jared - 102
6-28-11 WOD
For Time
7 Heavy Thrusters - 135/95 lbs
25 Sit Ups
Eric - 6:07 (155)
Rob - 6:34
Tony - 6:47 (85)
Norm - 6:49 (75)
Cameron - 6:54 (115)
Brittany - 7:20 (35)
Jonathan - 7:38 (95)
Ben - 8:32
Matt - 9:10 (85)
Lisa - 9:21 (55)
Tenley - 9:58 (45)
Nancy - 10:02 (65)
Lindsey - 10:21 (65)
Brooke - 10:44 (65)
Michelle - 10:49 (35)
Mark - 10:50
Bob - 11:20 (75)
Lori - 11:33 (65)
Rick - 12:03
6-25-11 WOD
For Time
1 round of Candy
21 OH Squats - 95/65 lbs
1 round of Candy
15 OH Squats
1 round of Candy
9 OH Squats
Candy = 20 pull ups, 40 push ups, 60 squats
Brian - 22:39 (75)
Dorothy - 23:38
Eric - 24:51 (75)
Cameron - 26:02 (45)
Brittany - 29:20 (15)
Dave - 30:57
Mark - 31:15 (75)
Lori - 31:21 (45)
Tanya - 32:15 (15)
Bob - 34:18 (15)
Kara 35:04 (15)
Rick - 35:43 (75)
I can’t make you a better athlete. I can’t make you skinny. Or fat. I can’t make you a better person. I can’t make you a better friend, a better lover, a better mother or a better father.
I can’t make you run or row or front squat or L-sit or do handstand push-ups.
I can’t make you do anything.
You are the person with the power. The person with the choices. The person who makes the decisions. Only you can make you do anything.
All I can do is provide expert instruction, an outstanding facility, a phenomenal community, and an accepting atmosphere where it’s safe to f*** up and try again.
And results. Lots of results if you’re willing to work for them.
You have to decide if you’re ready to accept that challenge. You have to decide if you have a warrior’s soul, if you’re a CrossFitter.
I am a CrossFit coach. I am a CrossFit affiliate.
What are you?
-Courtesy of CrossFit Lisbeth
6-24-11 WOD
15-12-9
Clean & jerk - 135/95 lbs
Pull Ups
Lindsey - 6:40 (45)
Brooke - 7:48 (65)
Tony - 8:42 (85)
Eric - 8:54
Carly - 9:01 (45)
Jen - 9:21 (35)
Nancy - 9:25 (55)
Cameron - 9:59 (115)
Tyson - 13:47
Norm -17:08
Mark - 17:17
Jared - 7:02
6-23-11 WOD
20 min
10 Burpees
20 KB Swing
30 Wall Balls
Eric - 5+13 kb
Cameron - 4+21 wall
Dave - 4+7 wall
Brian - 4+10 kb
Tyson - 4+10 kb
Jonathan - 4+4 kb
John - 3+15 wall
Tanya - 3+5 wall
Bob - 3+6 kb
Lisa - 3+10 burpee
Michelle - 2+5 burpee
6-22-11 WOD
For Time
10,9,8,7,6,5,4,3,2,1
Deadlift - 225/155 lbs
HSPU
Pistols
Jonathan - 13:29 (135)
Lindsey - 15:31 (85)
Lisa - 15:32 (85)
Lori - 15:46 (85)
Brooke - 17:03 (115)
Carly - 17:05 (95)
Tony - 17:24 (135)
Ben - 17:51
Brittany - 18:52 (95)
Rob - 19:35
Bob - 19:38 (135)
Eric - 19:52
Mark - 20:20
Jason - 22:08
6-21-11 WOD
5 Rounds
15 Hang Squat Cleans - 65/45 lbs
200 Jump Rope
Eric - 12:29
Rob - 12:30
Dave - 16:07
Rick - 16:41
Tony - 22:53
Matt - 23:24
Jen - 24:18 (4 rnds)
Kara - 26:09 (35)
Mark - 26:29
Nancy - 26:45
Lori - 27:09
Benjamin - 29:28
6-20-11 WOD
For Time
50 Box Jumps
50 Push Ups
50 Double Unders
50 Wall Balls
50 Sit Ups
50 Push Press
50 OH Lunges
Eric - 16:53
Michelle - 17:04 (30 reps)
Jason - 18:31
Nancy - 21:44
Mark - 21:47
Brittany - 21:53
Tanya - 22:17
Cameron - 22:19
Matt - 22:28
John - 23:10
Lori - 23:36
Ben - 24:29
Lisa - 25:39
Brooke - 26:13
Rick - 27:12
Norm - 29:49
Bob - 33:59
6-18-11 WOD
Helen
3 Rounds
400m Run
21 KB Swings 53/35
12 Pull Ups
Eric - 10:49
Josh - 11:16 (35)
Jordan - 11:46
Matt - 11:48
Mark - 13:49
Cameron - 13:50
Jen - 14:09 (26)
Brooke - 15:14
Norm - 15:30
Tenley - 16:04
Nancy - 16:50
Lori - 21:25
6-16-11 WOD
Tabata
Push Ups
Squats
Sit Ups
Sam - 34
Eric - 32
Mark - 29
Dave - 28
Brian - 28
Brittany - 27
Terri - 24
Cameron - 24
Lori - 23
Kyle - 23
Tyson - 23
Lisa - 22
Brooke - 21
Jason - 21
Kara - 20
6-15-11 WOD
Fran
21-15-9
Thrusters - 95 lbs
Pull Ups
Eric - 4:44
Dave - 7:47
Lindsey - 8:25 (55)
Lisa - 9:30 (45)
Cameron - 9:39
Mark - 10:21
Tony - 10:28 (75)
Rick - 11:47
Lori - 13:32 (55)
6-13-11 WOD
4 Rounds
5 Handstand Push Ups
10 Sit Ups
15 Burpees Box Jumps
Sam - 8:03
Ben - 8:17
Steve - 8:22
Rick - 8:39
Matt - 10:27
Staci - 11:08
John 11:17
Tony - 11:31
Eric - 11:49
Jason - 11:53
Lisa - 12:57
Nancy - 13:48
Lori - 14:02
Mike - 14:47
Tenley - 16:58
6-11-11 WOD
5 Rounds
5 min, 2 min rest
Run 300m
20 Wall Balls
12 Push Ups
In the remaining time max reps, shoulder to OH - 135 lbs
Score is shoulder to OH
Eric - 114
Terri - 94
Brittany - 82
Ben - 79
Dave - 49
Kara - 48
Lisa - 38
Rick - 24
6-10-11 WOD
For Time
75 Pull Ups
75 KB Swings
75 Double Unders
75 OH Squats - 75 lbs
Eric - 23:19
Brian - 23:56
Jordan - 24:01
Cameron - 25:19 (15)
Lisa - 25:20 (15)
Tenley - 26:54 (pvc)
Matt - 29:22 (55)
Kyle - 29:37 (65)
Jason - 30:57
Mark - 31:06
Nancy - 31:53 (35)
Tyson - 33:34 (65)
Lori - 33:54 (45)
Brooke - 36:16 (45)
Rick - 37:52
Jared - 40:51 (100 reps @ 95lbs)
6-09-11 WOD
12 min
3 Sumo Deadlift - 225 lbs
5 Push Ups
7 Toes-bar
9 KB Swing - 53 lbs
Tanya - 9+3 sit ups (65)
Brittany - 9+2 sit ups (75)
Terri - 8+7 push (forgot to stop at 5) (65)
Eric - 7+5 push
Kara - 7+5 push (65)
Dave - 7+1 push
Tyson - 7+3 DL
Bryce - 6
6-08-11 WOD
AMRAP
Squats - 3 min
rest 30 sec
Pull Ups - 3 min
rest 30 sec
Push Press - 3 min - 75/35
rest 30 sec
Squats - 1:30 min
rest 30 sec
Pull Ups - 1:30 min
rest 30 sec
Push Press - 1:30 min - 75/35
Eric - 340
Lindsey - 312
Mark - 307
Kyle - 286
Cameron - 281
Matt - 266
Tony - 265
Brooke - 250
Nancy - 249
Mike - 244
Lori - 243
Tenley - 201
Rich - 199
Jared - 320
6-07-11 WOD
3 Rounds
10 Power Clean - 185
10 Burpees
Sam - 5:31(135)
Mark - 5:40 (135)
Brittany - 5:41 (55)
Lindsey - 5:43 (55)
John - 6:27 (155)
Ben - 6:41
Tony - 6:43 (115)
Dave - 7:39
Lisa - 7:50 (55)
Jason - 7:59
Tanya - 8:44 (55)
Terri - 8:54 (55)
Bryan - 9:34 (55)
Jared - 6:06
6-06-11 WOD
Teams of 2
2 Rounds
300yd Shuttle Run
Wall Ball
300yd Shuttle Run
Sit Ups
300 yd Shuttle Run
OH Lunge 45/25
Eric/Mike - 22:39 / 412
Ben/Eric - 22:20 / 398
Matt/Cameron - 23:10 / 400
Nancy/Lori - 29:53 / 412
Tony/Lindsey - 26:18 / 368
Kyle/Rich - 22:55 / 253
Brooke/Brian - 26:20 / 308
Please check out our athletes page to see the newest athlete of the month Matt Prosory. Matt is one of CFU's original members and has made great strides. Matt set multiple PRs this past month as well as completing a few benchmark WODs Rx'd. Thank you for all your hard work Matt. Keep it up.
6-04-11 WOD
21-15-9
Deadlift - 315 lbs
Box Jump - 30"
Brittany - 9:18 (65/20")
Ben - 11:24 (225)
Eric - 17:02
Jared - 14:34
6-03-11 WOD
15 min
30 Double Unders / 90 Jump Rope
OH Squat - 95 lbs
Cameron - 5+20 DU (pvc 20 rep)
Lori - 5 (35)
Eric - 4+8 OH (75)
Mark - 4+4 OH (75)
Mike - 3+9 OH (65)
Kyle - 3+4 OH (75)
Matt - 2+10 OH (55)
Brooke - 2+28 DU (45)
Brian - 2 (75)
Jared - 5+1 DU
6-02-11 WOD
For Time
Med Ball Cleans - 25,20,15,10
Pull Ups - 12,12,12,12
Box Jumps - 10,15,20,25
Dave - 12:18
Kara - 13:27
Lindsey - 14:59
Tyson - 15:02
Tony - 15:41
Kyle - 15:41
Mike - 15:53
Jason H - 21:03
6-01-11 WOD
4 Rounds
10 Tire Flips
10 Thrusters - 95 lbs
10 Rope Slams
Jason, Rick, Jared - 11:07
Lori, Nancy, Lisa - 13:25
KC, Eric, Tanya - 14:02
Tyson, John, Brooke - 14:28
Ben, Brittany, Terri - 15:51
Cameron, Matt, Jared - 15:52
10 Rounds
15 Deadlifts - 135 lbs
15 Push Ups
Eric - 11:50
Terri - 13:33 (65)
Staci - 13:42 (45)
Tyson - 14:44
Cameron - 15:44
Brittany - 17:45
Nancy - 18:26 (65)
Mark - 18:41
Lori - 18:48 (65)
Lindsey - 19:00 (65)
Tenley - 20:12 (65)
Ben - 20:42
Tony - 20:59 (95)
Norman - 23:01
Matt - 26:46
Jared - 12:26
6-14-11 WODAir Force
For Time
At the start of every minute complete 4 burpees then;
20 Thrusters
20 SDHP
20 Push Jerks
20 OH Squats
20 Frony Squats
Men 95lbs / Women 65 lbs
Eric - 11:48
Brian - 12:41 (85)
Dave - 15:47
Matt - 15:52 (75)
Ben - 17:41
Kara - 17:53 (35)
Mark - 18:41
Brittany - 18:55 (45)
Brooke - 19:51 (45)
Lori - 24:59 (45)
6-17-11 WODFor Time
60 KB Swings
50 Squats
40 Box Jumps 20"
30 Walking Lunge
20 Deadlifts - 250 lbs
10 Pistols
20 Deadlift - 250 lbs
30 Walking Lunge
40 Box Jumps 20"
50 Squats
60 KB Swings
Dave - 23:52
Tony - 25:28 (115)
Eric - 25:37
Carly - 25:47 (85)
Erin - 25:55 (85)
Tanya - 26:56 (85)
Jason - 27:28
Lindsey - 27:29 (95)
Jen - 28:05 (85)
Lori - 30:13 (95)
John - 31:09 (225)
Lisa - 31:24 (95)
Kara - 35:20 (65)
Jared - 25:52
6-27-11 WOD
Saturday, July 2, 2011
May WODs
5-31-11 WOD
Tabata
20 sec work / 10 sec rest
KB Swings
Sit Ups
Wall Balls
Jump Rope
Sam - 72
Eric - 61
Lindsey - 39
Tanya - 38
Tony - 37
Ben - 36
Brittany - 30
Terri - 30
Tyson - 28
Mark - 27
5-30-11 WOD Memorial Day
Murph
Run 1 mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 mile
Eric - 44:50
Brian - 48:55
Matt - 55:26
Mike - 57:24
Jason - 60:54
Mark - 62:09
Cameron - 63:01
Rick - 63:46
Brooke - 64:44
Jared - 46:11
Lisa - 31:59*
Tenley - 39:26*
Nancy - 39:26*
Kara - 39:26*
*1/2 of Murph
5-28-11 WOD
Max reps Ground to OH without letting go of the bar - 75% BW
Rest 1 min
15 Rounds
3 HSPU
6 KB Swings
9 Squats
Rest 1 min
Same amount of reps Ground to OH - 75% BW
Kara - 16:58, 9 reps (10 rounds)
Eric - 21:06, 10 reps Rx'd
Dave - 21:43, 8 reps
John - 22:02, 7 reps (12 rounds)
Rick - 22:38, 7 reps Rx'd
Justin - 23:17, 8 reps Rx'd
Mark - 24:16, 4 reps
Matt - 26:34, 6 reps
Jared - 18:06, 11 reps Rx'd
5-27-11 WOD
7 Rounds
7 Hang Cleans - 95 lbs
7 Front Squat
7 Dynamic Push Ups
Jordan - 5:51
Brian - 7:14 (75)
Bryce - 8:19
Dave - 8:20
Kyle - 9:54
Terri - 10:09 (15)
Eric - 10:52
Kara - 11:38 (35)
Mike - 12:49
Brooke - 12:54 (55)
Norm - 14:26 (65)
Jared - 7:21
5-25-11 WOD
4 Rounds
1 min stations running clock
Row
Walking Lunge
Sledge Hammer
Ring Dips
SDHP
Burpee
Rest
Eric - 499
Megan - 474
Matt - 400
Tony - 383
Mike - 382
KC - 366
Brooke - 356
Nancy - 352
Tyson - 351
Lori - 341
Laura - 334
Tenley - 309
Lindsey - 302
Kyle - lost count
5-24-11 WOD
21-15-9
Push Press - 95/65
Toes 2 Bar (sit ups)
Box Jump - 30/24
Lindsey - 8:13 (35)
Jason - 8:56
Tony - 9:31 (75)
Dave - 10:11
Rick - 11:05
Tyson - 11:22
Brooke - 13:20 (55)
5-23-11 WOD
20 min
5 Pull Ups
10 Wall Balls 20/14
15 KB Swings 53/35
Eric - 10+10 wall
Nancy - 10+5 wall (26/10)
Lori - 9+5 pull (26/10)
Brandon - 9+5 pull
Jordan - 9+2 pull
Lindsey - 8 (26/10)
Rick - 7+8 kb
Tony - 7+2 kb (35/14)
Mike - 7+8 wall
Matt - 7+5 wall
Tenley - 7 (10/26)
Kyle - 7
Brian - 6+5 pull
Jared - 8+1 wall (chest2bar)
5-20-11 WOD
For Time
1,2,3,4,5,6,7,8,9,10 reps of
Hang Snatch
OH Squat
Ring Dips
Run 800m
10,9,8,7,6,5,4,3,2,1 reps of
Hang Snatch
OH Squat
Ring Dips
Men 40% BW, Women 30% BWModified:
2,4,6,8,10 reps of
Hang Snatch
OH Squat
Ring Dips
Run 400m
10,8,6,4,2 reps of
Hang Snatch
OH Squat
Ring Dips
Rx'd Modified
Eric - 32:01 Lori - 26:38 (22%)
Matt - 35:47 (33%) Lisa - 14:45 (11%)
Jordan - 36:35 (34%) Jason - 23:38 (32%)
Brian - 40:56 Kyle - 26:25 (65 lbs)
Brooke - 44:33 Tyson - 30:42 (65 lbs)
Mark - 50:39 (28%)
Cameron - DNF
Jared - 35:54
5-18-11 WOD
Griff
For Time
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
Eric - 11:39
Sam - 12:12
Cameron - 13:50
Matt - 14:04
Rick - 14:27
Tony - 14:47
Kyle - 14:55
Dave - 14:57
Mark - 17:37
Brooke - 18:58
Kara - 20:22
Lindsey - 21:00
Nancy - 21:33
Lori - 21:52
Jared - 11:49
5-16-11 WOD
Cindy
20 min
5 Pull Ups
10 Push Ups
15 Squats
Eric - 16+9 squats
Jordan - 15
Jason - 14+14 squats
Brooke - 14
Lori = 13+8 squats
Nancy - 13+5 push
Lisa - 13+1 pull
Matt - 12+2 push
Rick - 12+1 push
Dave - 12
Cameron - 12+4 pull
Tony - 12
Kara - 11+7 squats
Mark - 11+3 push
Tenley - 9+10 squats
Jared - 13+11 squats (with weighted vest)
5-14-11 WOD
500m Run
25 reps of Bear
400m Run
20 reps of Bear
300m Run
15 reps of Bear
200m Run
10 reps of Bear
100m Run
5 reps of Bear
1 rep of Bear = Deadlift, Hang Clean, Front Squat, Push Press, Back Squat, Push Press 95/65
Sam - 38:43 (75)
Dave - 41:42 (95/75)
Cameron - 43:18
Kara - 23:14 (15, started at 400m)
Jared - 39:08
5-13-11 WOD
20 min AMRAP
15 Push Ups
12 Dips
9 Push Press
Jordan - 7+12 push
Mark - 7+2 press
Cameron - 5+10 push
Lori - 5+5 press (45)
Kyle - 5+4 press
Brooke - 5+14 push (55)
Mike - 5+3 push
Matt - 4+12 dips
Tony - 4+10 dips (85)
Jason - 3 (10min)
Tabata
20 sec work / 10 sec rest
KB Swings
Sit Ups
Wall Balls
Jump Rope
Sam - 72
Eric - 61
Lindsey - 39
Tanya - 38
Tony - 37
Ben - 36
Brittany - 30
Terri - 30
Tyson - 28
Mark - 27
5-30-11 WOD Memorial Day
Murph
Run 1 mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 mile
Eric - 44:50
Brian - 48:55
Matt - 55:26
Mike - 57:24
Jason - 60:54
Mark - 62:09
Cameron - 63:01
Rick - 63:46
Brooke - 64:44
Jared - 46:11
Lisa - 31:59*
Tenley - 39:26*
Nancy - 39:26*
Kara - 39:26*
*1/2 of Murph
5-28-11 WOD
Max reps Ground to OH without letting go of the bar - 75% BW
Rest 1 min
15 Rounds
3 HSPU
6 KB Swings
9 Squats
Rest 1 min
Same amount of reps Ground to OH - 75% BW
Kara - 16:58, 9 reps (10 rounds)
Eric - 21:06, 10 reps Rx'd
Dave - 21:43, 8 reps
John - 22:02, 7 reps (12 rounds)
Rick - 22:38, 7 reps Rx'd
Justin - 23:17, 8 reps Rx'd
Mark - 24:16, 4 reps
Matt - 26:34, 6 reps
Jared - 18:06, 11 reps Rx'd
5-27-11 WOD
7 Rounds
7 Hang Cleans - 95 lbs
7 Front Squat
7 Dynamic Push Ups
Jordan - 5:51
Brian - 7:14 (75)
Bryce - 8:19
Dave - 8:20
Kyle - 9:54
Terri - 10:09 (15)
Eric - 10:52
Kara - 11:38 (35)
Mike - 12:49
Brooke - 12:54 (55)
Norm - 14:26 (65)
Jared - 7:21
5-25-11 WOD
4 Rounds
1 min stations running clock
Row
Walking Lunge
Sledge Hammer
Ring Dips
SDHP
Burpee
Rest
Eric - 499
Megan - 474
Matt - 400
Tony - 383
Mike - 382
KC - 366
Brooke - 356
Nancy - 352
Tyson - 351
Lori - 341
Laura - 334
Tenley - 309
Lindsey - 302
Kyle - lost count
5-24-11 WOD
21-15-9
Push Press - 95/65
Toes 2 Bar (sit ups)
Box Jump - 30/24
Lindsey - 8:13 (35)
Jason - 8:56
Tony - 9:31 (75)
Dave - 10:11
Rick - 11:05
Tyson - 11:22
Brooke - 13:20 (55)
5-23-11 WOD
20 min
5 Pull Ups
10 Wall Balls 20/14
15 KB Swings 53/35
Eric - 10+10 wall
Nancy - 10+5 wall (26/10)
Lori - 9+5 pull (26/10)
Brandon - 9+5 pull
Jordan - 9+2 pull
Lindsey - 8 (26/10)
Rick - 7+8 kb
Tony - 7+2 kb (35/14)
Mike - 7+8 wall
Matt - 7+5 wall
Tenley - 7 (10/26)
Kyle - 7
Brian - 6+5 pull
Jared - 8+1 wall (chest2bar)
5-20-11 WOD
For Time
1,2,3,4,5,6,7,8,9,10 reps of
Hang Snatch
OH Squat
Ring Dips
Run 800m
10,9,8,7,6,5,4,3,2,1 reps of
Hang Snatch
OH Squat
Ring Dips
Men 40% BW, Women 30% BWModified:
2,4,6,8,10 reps of
Hang Snatch
OH Squat
Ring Dips
Run 400m
10,8,6,4,2 reps of
Hang Snatch
OH Squat
Ring Dips
Rx'd Modified
Eric - 32:01 Lori - 26:38 (22%)
Matt - 35:47 (33%) Lisa - 14:45 (11%)
Jordan - 36:35 (34%) Jason - 23:38 (32%)
Brian - 40:56 Kyle - 26:25 (65 lbs)
Brooke - 44:33 Tyson - 30:42 (65 lbs)
Mark - 50:39 (28%)
Cameron - DNF
Jared - 35:54
5-18-11 WOD
Griff
For Time
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
Eric - 11:39
Sam - 12:12
Cameron - 13:50
Matt - 14:04
Rick - 14:27
Tony - 14:47
Kyle - 14:55
Dave - 14:57
Mark - 17:37
Brooke - 18:58
Kara - 20:22
Lindsey - 21:00
Nancy - 21:33
Lori - 21:52
Jared - 11:49
5-16-11 WOD
Cindy
20 min
5 Pull Ups
10 Push Ups
15 Squats
Eric - 16+9 squats
Jordan - 15
Jason - 14+14 squats
Brooke - 14
Lori = 13+8 squats
Nancy - 13+5 push
Lisa - 13+1 pull
Matt - 12+2 push
Rick - 12+1 push
Dave - 12
Cameron - 12+4 pull
Tony - 12
Kara - 11+7 squats
Mark - 11+3 push
Tenley - 9+10 squats
Jared - 13+11 squats (with weighted vest)
5-14-11 WOD
500m Run
25 reps of Bear
400m Run
20 reps of Bear
300m Run
15 reps of Bear
200m Run
10 reps of Bear
100m Run
5 reps of Bear
1 rep of Bear = Deadlift, Hang Clean, Front Squat, Push Press, Back Squat, Push Press 95/65
Sam - 38:43 (75)
Dave - 41:42 (95/75)
Cameron - 43:18
Kara - 23:14 (15, started at 400m)
Jared - 39:08
5-13-11 WOD
20 min AMRAP
15 Push Ups
12 Dips
9 Push Press
Jordan - 7+12 push
Mark - 7+2 press
Cameron - 5+10 push
Lori - 5+5 press (45)
Kyle - 5+4 press
Brooke - 5+14 push (55)
Mike - 5+3 push
Matt - 4+12 dips
Tony - 4+10 dips (85)
Jason - 3 (10min)
5-11-11 WOD
4 Rounds
50 Squats
35 Sit Ups
20 OH Walking Lunge - 45/25
Eric - 12:02
Sam - 13:00
Dave - 14:39
Jason - 18:25
Cameron - 18:40
Mark - 20:57
Rick - 21:45
Tony - 21:47
Matt - 21:56
Lori - 22:35
Brooke - 22:45
Nancy - 23:51
Lisa - 25:41
Lindsey - 26:59
Kara - 28:37 (3+)
Jared - 14:57
5-09-11 WOD
Gace
For Time
30 Clean and Jerk - 135/95
Sam - 2:23 (95)
Jordan - 2:37
Eric - 2:43
Brooke - 2:46 (55)
Nancy - 3:20 (50)
Kara - 3:32 (35)
Tony - 3:51 (75)
Jason - 4:25
Lori - 4:35 (50)
Dave - 5:06
Lisa - 5:47 (45)
Rick - 5:52
Mike - 6:05 (115)
Matt - 6:36 (95)
Mark - 8:27
Cameron - 10:09
Jared - 3:51
5-07-11 WOD
30 min AMRAP
7 deadlift - 185 lbs
7 Burpees
7 Knees to Elbows
Eric - 14+7 deadlifts
5-06-11 WOD
20 min AMRAP
10 Pull Ups
15 Sit Ups
20 Box Jumps
25 Double Unders (100 reg)
Eric - 6+7 pull ups
Jason - 4+2 DU
Rick - 4+2 jump rope
Cameron - 4+20 box jumps
Jordan - 4+15 sit ups
Jared - 4+11 sit ups
Lisa - 4+2 sit ups
Lori - 3+10 jump rope
Mark - 3+10 pull ups
5-04-11 WOD
The Chief
5 Rounds
3 min if work - 1 min rest
3 Power Cleans - 135
6 Push Ups
9 Squats
Eric - 441 reps
Ryan - 392 (65)
Brooke - 378 (65)
Rick - 365 (95)
Dave - 361
Lindsey - 359 (45)
Mark - 351 (115)
Tony - 336 (65)
Mike - 331 (115)
Matt - 321 (95)
Nancy - 318 (45)
Cameron - 317 (125)
Lori - 276 (55)
Travis - 204
5-02-11 WOD
Claudia
5 Rounds
20 KB Swings - 53/35
400m run
Eric - 14:40
Ryan - 16:55 (35)
Jason - 17:05
Mike - 17:10
Tony - 17:19 (26)
Rick - 17:34
Dave - 17:58
Matt - 18:47
Mark - 18:54
Brooke - 19:01
Cameron - 19:15
Kara - 19:25 (18)
Nancy 19:50 (18)
Lindsey - 19:56 (18)
Lori - 23:26 (26)
Lisa - 24:31 (18)
Jared - 13:29
4 Rounds
50 Squats
35 Sit Ups
20 OH Walking Lunge - 45/25
Eric - 12:02
Sam - 13:00
Dave - 14:39
Jason - 18:25
Cameron - 18:40
Mark - 20:57
Rick - 21:45
Tony - 21:47
Matt - 21:56
Lori - 22:35
Brooke - 22:45
Nancy - 23:51
Lisa - 25:41
Lindsey - 26:59
Kara - 28:37 (3+)
Jared - 14:57
5-09-11 WOD
Gace
For Time
30 Clean and Jerk - 135/95
Sam - 2:23 (95)
Jordan - 2:37
Eric - 2:43
Brooke - 2:46 (55)
Nancy - 3:20 (50)
Kara - 3:32 (35)
Tony - 3:51 (75)
Jason - 4:25
Lori - 4:35 (50)
Dave - 5:06
Lisa - 5:47 (45)
Rick - 5:52
Mike - 6:05 (115)
Matt - 6:36 (95)
Mark - 8:27
Cameron - 10:09
Jared - 3:51
5-07-11 WOD
30 min AMRAP
7 deadlift - 185 lbs
7 Burpees
7 Knees to Elbows
Eric - 14+7 deadlifts
5-06-11 WOD
20 min AMRAP
10 Pull Ups
15 Sit Ups
20 Box Jumps
25 Double Unders (100 reg)
Eric - 6+7 pull ups
Jason - 4+2 DU
Rick - 4+2 jump rope
Cameron - 4+20 box jumps
Jordan - 4+15 sit ups
Jared - 4+11 sit ups
Lisa - 4+2 sit ups
Lori - 3+10 jump rope
Mark - 3+10 pull ups
5-04-11 WOD
The Chief
5 Rounds
3 min if work - 1 min rest
3 Power Cleans - 135
6 Push Ups
9 Squats
Eric - 441 reps
Ryan - 392 (65)
Brooke - 378 (65)
Rick - 365 (95)
Dave - 361
Lindsey - 359 (45)
Mark - 351 (115)
Tony - 336 (65)
Mike - 331 (115)
Matt - 321 (95)
Nancy - 318 (45)
Cameron - 317 (125)
Lori - 276 (55)
Travis - 204
5-02-11 WOD
Claudia
5 Rounds
20 KB Swings - 53/35
400m run
Eric - 14:40
Ryan - 16:55 (35)
Jason - 17:05
Mike - 17:10
Tony - 17:19 (26)
Rick - 17:34
Dave - 17:58
Matt - 18:47
Mark - 18:54
Brooke - 19:01
Cameron - 19:15
Kara - 19:25 (18)
Nancy 19:50 (18)
Lindsey - 19:56 (18)
Lori - 23:26 (26)
Lisa - 24:31 (18)
Jared - 13:29
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