March WODs

3-30-11 WOD
3 Rounds 1 min stations with a running clock
Rope Slams
Tire Flips
Wall Balls
Double Unders/Jump Rope
Rower
Rest

Mike - 315
Tenley - 267
Matt - 232
Eric A. - 421
Brooke - 321
Lori - 213
Rick - 360
Mike C.T. - 356
Sam - 353
Jason - 304
Dave - 304
Ryan - 298


3-28-11 WOD
5 Rounds
15 KB Swings 53/35
15 Med Ball Squat Cleans 20/14
200' Farmers Walk

Mike - 16:47 (35/53)
Tenley - 19:27 (18/26)
Matt - 17:27 (35/53)
Eric A. - 13:28
Brooke - 14:01 (26/26)
Dave - 12:53
Ryan - 12:47 (26/35)
Jason - 14:40
Rick - 12:30
Eric P. - 14:41
Mark - 16:56 (35/53)
Lori - 17:08 (26/26)


3-25-11 WOD
20 min AMRAP
10 Thrusters - 95 lbs
10 Pull Ups
10 Box Jumps

Mike - 8+10 thrusters (65)
Lori - 7+6 thrusters (30)
Kim - 4+8 pull ups (35)
Mark - 5+5 thrusters (75)
Eric A. - 8+4 thrusters
Brooke - 6+10 thrusters (35)
Jared - 7+1 jump
Jason - 7+2 thrusters
Rick - 6+10 thrusters (75)



3-23-11 WOD
Tabata 8 Rounds 20 sec of work and 10 sec rest
Push Ups
Squats
Sit Ups

Score is the sum of the lowest round totals of each exercise.

Mike - 24
Eric P - 23
Lori - 26
Kim - 13
Mark - 28
Matt - 27
Eric A. - 29
Brooke - 22
Jared - 34
Sam - 28
Rick - 28






3-21-11 WOD
Helen
3 Rounds for time
400m Run
21 KB Swings
12 Pull Ups

Mike - 12:09
Eric P - 12:32
Lori - 15:49
Kim - 14:45
Mark - 14:16
Matt - 12:04
Eric A. - 11:16
Rick - 12:29
Jason - 12:17
Brooke - 14:39
Ryan - 13:44
Jared - 9:37



3-19-11 WOD
5 Rounds for time
10 Tire Flips w/ jump thru
15 Pull Ups
20 Walking OH Lunge - 45 lbs
15 Rope Slams
100' Farmers Walk - 53 lbs

Jared - 24:58
Eric - 39:59


3-18-11 WOD
4 Rounds for time
90 Jump Rope
15 Snatches

or The Open WOD

10 min AMRAP
30 Double Unders
15 Snatches - 75 lbs

Rick - 8:45 (55)
Mark - 15:22 (45)
Lori - 17:16 (15)
Brooke - 11:29 (15)

Jared - 3+1 DU
Eric - 4
Jason - 2+3 snatches






3-16-11 WOD
For Time
100 Push Ups (team 180)
100 Box Jumps (team 180)
100 Wall Balls (team 180)

Eric - 19:01
Jared - 19:09
Jason - 23:50
Rick - 21:59
Mark/Lori - 24:19
Matt/Brooke - 22:57
Mike/Lori Ok. - 22:38






3-14-11 WOD
5 Rounds
15 KB Swings
10 Burpee Pullups
15 Sit Ups

Tenley - 26:19
Mike - 22:40
Eric - 13:57
Rick - 14:16Brooke - 16:23
Jared - 12:18
Matt - 17:52
Mark - 18:29
Lori - DNF







3-11-11 WOD

CindyAMRAP 20 min
5 Pull Ups
10 Push Ups
15 Squats

Rick - 11+7 push ups
Tenley - 9+10 push ups
Mike - 13+4 push ups
Eric - 12=5 pull ups
Brooke - 11+6 squats
Mark - 10+3 squats
Lori - 10+6 squats
Jared - 19+5 push ups


3-09-11/3-10-11 WOD

For TIme35, 25, 15, 5    Wall Balls - 20/14
15, 15, 15, 15  Dips
5, 15, 25, 35    Rope Slams

Rick - 12:49
Tenley - 22:50 (10lbs)
Dave - 9:57
Ryan - 13:19 (14lbs)
Eric - 9:31
Jared - 10:32
Brooke - 13:50 (10lbs)
Matt - 13:06 (14lbs)





3-07-11/3-08-11 WOD

4 Rounds7 Pull Ups
15 Deadlifts - 225/135
30 Walking Lunges

Mike - 10:49 (95lbs)
Tenley - 13:46 (35lbs)
Brooke - 9:07 (65lbs)
Dave - 13:12
Ryan - 8:10 (65/75)
Eric - 13:38
Jared - 8:28
Matt - 13:07 (115lbs)
Mark - 12:19 (135lbs)
Lori - 13:27 (65lbs)
Rick - 13:42 (185lbs)












3-05-11 WOD

4 Rounds15 OH Squat - 95 lbs
15 Burpees
15 Toes to Bar

Rick- 21:47 (75lbs)
Eric - 20:41
Dave - 15:52 (sit ups)
Jared - 19:21

Everyone please congratulate Rick Petersen on being CrossFit Uprising's February Athlete of the Month. Rick gives 100% effort in every WOD and is encouraging to others around him. Rick is becoming a better athlete everyday and we are lucky to have him as part of the CFU family.



3-04-11 WOD

3 Rounds5 Tire Flips
10 Push Press
15 Pull Ups
200' Farmers Walk

Tenley - 11:33 (35lbs)
Brooke - 8:44 (35lbs)
Dave - 7:50 (75lbs)
Ryan - 8:35 (45lbs)
Jared - 7:34 (75lbs)






3-02-11/3-03-11 WOD

Claudia
5 Rounds20 KB Swings - 53/35 lbs
400m Run

Tenley - 25:12 (18lbs)
Brooke - 22:19 (26lbs)
Rick - 16:59
Jared - 15:16
Kim - 22:02 (26lbs)
Mark - 21:20 (35lbs)
Matt - 22:04
Lori - 24:00 (26lbs)
Eric - 18:55
Ryan - 22:56 (35lbs)