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
