February WODs

2-28-11/3-01-11 WOD

AMRAP 20 min
5 Thrusters
7 Hang Cleans
10 SDHP
Mike - 12 (45lbs)
Tenley - 12 (15lbs)
Brooke - 13+5 thrusters (15lbs)
Rick - 10+7 SDHP (65lbs)
Jared - 16+5 Thrusters (45lbs)
Mark - 10+4 SDHP (65lbs)
Matt - 8+1 thruster (55lbs)
Lori - 12+4 thrusters (15lbs)
Kim - 8+3 thrusters (45/15lbs)
Ryan - 9+4 cleans (med ball)


2-26-11 WOD

Strength
3-3-3-3-3
Back Squat - 185 lbs

4 Rounds
20 Rope Slams
20 Wall Balls - 20 lbs
20 Sledge Swings
Sam - 12:03


2-25-11 WOD

Mini Barbara
4 Rounds
10 Pull Ups
15 Push Ups
20 Sit Ups
25 Squats

rest 3 min between rounds
Mike - 11:27
Tenley - 13:30
Rick - 11:50
Brooke - 15:04
Jared - 8:12


2-23-11/2-24-11 WOD

AMRAP 20 min
15 Push Ups
12 Dips
9 Push Press - 95 lbs
Brandon - 8 (rings)
Dave - 7+7 dips (65)
Ryan - 6+4 push ups (25)
Brooke - 5+8 press (25)
Mike  - 6+6 push ups (55)
Rick - 6 (65)
Mark - 5+5 dips (65)
Matt - 5+7 push press (45)
Lori - 5+8 push ups (35)


2-21-11/2-22-11 WOD

30 KB Swing
25 Squats
20 Box Jumps 20"
15 Walking Lunges
10 SDHP
15 Walking Lunges
20 Box Jumps 20"
25 Squats
30 KB Swings

Mark - 7:38 (35, 65)
Lori - 10:41 (18, 35)
Delane - 7:41 (26, 45)
Ryan - 11:02 (26, 35)
Brooke - 10:23 (18, 35)
Mike  - 10:47 (35, 65)
Matt - 11:17 (35, 65)

60 KB Swing - 53 lbs
50 Squats
40 Box Jumps 20"
30 Walking Lunges
20 Deadlift - 250 lbs
10 Pistols
20 Deadlift - 250 lbs
30 Walking Lunges
40 Box Jumps 20"
50 Squats
60 KB Swings - 53 lbs

Jared - 23:49
Rick - 25:49 (35, 185)
Dave - 29:29 (35, 185)

5 Rounds for time
15 KB Swing
15 Med Ball Clean
200' Farmers walk
Rick - 13:46 (35,20,35lbs)
Brooke - 14:43 (18,10,18lbs)
Jared - 12:41 (35,20,53lbs)


2-18-11 WOD

4 Rounds for time
5 Deadlifts - 225 lbs
10 Sit Ups
5 Box Jumps - 24"
10 Push Ups
Mike - 7:24 (95 lbs, 20")
Brooke - 8:23 (65 lbs, 20")


2-17-11 WOD

5 Rounds, 3 min work - 1 min rest5 Push Press - 45 lbs
10 Burpees

Rick - 192 reps
Jared - 233 reps (OH squat w/ pvc)


 

2-16-11/2-17-11 WOD

3 Rounds for time
20 Rope Slam
20 Lunge
20 Sledge Hammer
20 Wall Ball  20/14
400m Run

Dave - 18:05
Rick - 20:12
Mark - 20:19
Matt - 19:15 (14 lbs)
Lori - 30:10 (10 lbs)



2-14-11/2-15-11 WOD

4 Rounds for time
5 Deadlifts - 225 lbs
10 Sit Ups
5 Box Jumps - 24"
10 Push Ups

Dave - 5:23
Ryan - 5:37 (35 lbs, 20")
Mark - 6:11 (135 lbs, 20")
Matt - 6:10 (115 lbs)
Lori - 7:59 (35 lbs, step ups)


2-11-11 WOD

Murph
1 mile run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run

Jared - 63:34


2-09-11/2-10-11 WOD

Fran21-15-9
Thrusters - 95 lbs
Pull Ups

Dave - 9:06 (65 lbs)Ryan - 8:05 (15 lbs)
Mark - 8:26 (55 lbs)
Matt - 11:51 (45 lbs)
Lori - 11:22 (pvc)
Tenley - 6:27 (pvc)

2-07-11/2-08-11 WOD

AMRAP 12 min
20 Push Ups
20 Squats

Dave - 5 + 12 push ups
Ryan - 3 + 17 push ups
Jared - 5 + 15 push ups w/ weighted vest
Lori - 3 + 7 push ups
Matt - 4 + 11 push ups
Mark - 4 + 17 squats
Tenley - 3 + 20 push ups


2-05-11 WOD

Grand Opening
50 Wall Balls
40 Burpees
30 Toes-Bar/sit ups
20 Pull Ups

Results;
Sam - 8:24
Jared - 8:24
Cassy - 7:26
Tenley - 9:05
Erin - 9:39
Lori - DQ
Emily - 19:16
Mark - 19:37
Thomas - 19:54
Kevin - 9:09
Carly - 9:37
James - 20:39
Doug - 9:53
Dave - 9:44
Zach - 10:02
Cary - 15:08

Thank you! To everyone that came out for the Grand Opening today. I really appreciate all the support.



2-04-11 WOD

1/2 Cindy
AMRAP 10 min
5 Pull Ups

10 Push Ups
15 Squats

Sam - 10 rounds + 3 push ups
Jared - 6 rounds + 3 pull ups with weighted vest


2-03-11 WOD

AMRAP 10 min

5 Power cleans - 115 lbs

10 Ring Push Ups
15 KB Swings - 53 lbs

Rest 5 min

AMRAP 10 min

10 Box Jumps - 24"
20 Alternating rope slam
20 Shuffles - 10 yards
10 Sledge swings


Sam - 4 rounds + 6 kb swings & 3 rounds + 5 box jumps
Jared - 5 rounds (med ball clean) & 2 rounds



2-02-11 WOD

The Groundhog 30

30 reps of each for time

Pull Ups
SDHP - 65 lbs
Push Press - 45 lbs
KB Swing - 53 lbs
Toes to Bar
Rope Slam
Wall Ball - 20 lbs
Lunge
Sledge Hammer
Double Unders
 

Sam - 23:39 (towel pull ups)
Jared - 22:30 (sub Pull ups/weighted pull ups, no push press, wall ball/squats)



2-01-11 WOD

Squat

5-5-5-5-5

21-15-9
Thruster - 65 lbs
Box Jump - 24"

 

Sam - 185-195-200-200-205 + 6:23
Jared - 185-195-200-200-205 (squats) + 5:56 squat w/ weighted vest

January WODs

1-30-11 WOD

15 min
with weighted vest
5 strict pull ups
10 bench dips
25 squats
 

Jared - 7 rounds + 10 dips



1-27-11 WOD

20 min
5 Tire flips
10 Sledge hammer R & L
20 Sit Ups
50 Jump Rope



Sam - 5 rounds
Jared - 5 rounds + 3 tire fips





1-26-11 WOD

Josh
For time

21-15-9 OH Squat - 95/65
42-30-18 Pull Ups



Sam - 12:26 (65 lbs)
Jared - 10:59 (pvc, 42-30-18 squats)

1-25-11 WOD

For time

500 Burpees



Sam - 62:32
Jared - 65:40






1-24-11 WOD
Badger

3 Rounds for time

30 Squat cleans - 95/65

30 Pull ups
Run 800m
 
Sam - 29:29 (65 lbs)
Jared - 29:29.2 (20 lbs med ball)

1-20-11 WOD

Mini Barbara

3 Rounds, rest for 3 min between rounds

20 Pull ups

30 Push ups
40 Sit ups
50 Squats

Jared - 21:23 working minutes

1-19-11 WOD

Elizabeth 

21-15-9

Power Clean - 135 lbs

Ring Dips



Sam - 10 min (115 lbs)

 1-18-11 WOD
Rankel 

Complete as many rounds as possible in 20 minutes of:

6 Deadlift - 225/195

7 Burpee pull-ups

10 Kettlebell swings - 53/35

Run 200 meters

Sam - 6 + 10 Kb swings

Jared - 6 + 5 burpees



1-17-11 WOD
10 Rounds for time
5 OH Squats - 75 lbs
10 Pull ups
15 Sit ups
Sam - 22:34
Jared - 22:44 (pvc pipe 15 reps)


Brandon Wood of the Los Angeles Angels stopped in to see the new box and got a few tire flips in while he was there


1-12-11 WOD
10 Rounds for time
5 Deadlifts - 295 lbs
10 Box jumps - 24
15 Sit ups
Jared- 27:42



1-07-11 WOD
Kalsu
At the start of every minute complete
5 burpees
max thruster - 135 lbs

workout is complete when you reach 100 thrusters

Sam - 21:36 (65 lbs)
John - 37:04 (95/80 lbs)
Jake - 18:48 (55 lbs)
John's final day before going back to college for his baseball season. He got in a good days work




1-06-11 WOD



Tabata
8 Rounds
Wall Balls - 20 lbs
Rope Slams
Push Ups
KB Swings - 53 lbs

Results combines reps completed on the last round;
Sam - 45
John - 38
Jake - 34




1-05-11 WOD21-15-9
Tire Flip
Rope Slams

Results;
Jared - 7:08
Sam - 8:50
Jake - 17:18
Delane - 7:37

 1-04-11 WOD
5 Rounds
15 Hang Squat Clean - 65 lbs
15 Burpee box jumps - 24

Results;
Jared - 17:16
Sam - 19:04
John - 19:34 (95lbs)
Jake - 25:42
  

 

12-29-10 WOD
5 Rounds
10 Hang Squat Clean - 65/45
15 box jumps - 24/20
15 push ups
30 squats

Family workout today. Results;
Jared - 17:56
Delane  - 20:56

 

12-26-10 WOD
DT

5 Rounds
12 Deadlift - 135lbs
9 Hang Clean - 135lbs
6 Push Press - 135lbs

First official workout at the new box and I was dominated. Results;
Jared - 14:11
Tuffy  - 12:33