Modified Fight Gone Bad
KB Thrusters (men-55/women-36 each hand)
Row for calories
Double Unders
Hand Release Pushups
Box Jump (men-24/women-20)
1min rest
3 rounds
1min of each movement – count total reps completed in the entire workout
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Workout of the day: Wednesday, February 1
Workout of the day: Saturday, October 22
9 deadlift (men-185/women-115)
12 hand release pushups
15 box jumps (men-24″/women-20″)
rounds for 15 min
Terry: 6+10 bj rx
Tim: 6+10dl @135
Steve: 6+9dl rx
Mary: 5+12 pu @105
Feebs: 7+4dl rx
Harish: 3 @95 – 10min
Justin: 5+10dl rx
Kyle: 6+12 pu @ 75/14″
Staci: 4+4bj @65/14″/knee
Lauren: 4+13bj
Workout of the day: Wednesday, August 3
9 hand release pushup
9 double unders
9 pushups
6 rounds (beast 10 rounds)
Greg: 10:41 (green)
Ryan: 13:02 (green)
Brenda: 11:07 (s/blue)
Sarah: 14:00 B (lt blue)
Amy R: 8:50 (s/green)
Lexi: 9:42 (knee/s/ring)
Amy S: 8:36 (s/green)
Tina: 10:18 (s/lt blue)
Chris: 10:32 rx
Tom: 22:18 B
Mit: 11:09 (s/green)
Mike D: 7:27 (s/green)
Brigid: 7:32 (s/black)
Katie: 12:44 (blue)
Kevin: 19:22 B
Maura: 11:56 (s/lt blue/ring)
Killer: 9:50 B
Shawn: 9:48 B
KTOD: 8:02 rx
SC: 10:41 B
Travis: 10:20 B
Jamie: 12:08 (black)
Staci: 11:34 (s/lt blue)
Shannon: 9:59 rx
Erin: 11:21 (lt blue)
Paul: 10:08 rx
Kim S: 9:11 (s/lt blue)
Marty: 14:44 B
Shelly: 19:56 B
Kim W: 13:12 B w/squats
Kim C: 12:00 (knees/rings)
John: 14:59 B
Dave: 9:14 (s/lt blue)
Justin: 17:55 B (s/black)
Workout of the day: Wednesday, July 20
12 Back Squats (men-135/women-85)
9 Hand release pushups
6 games burpees
5 rounds
Greg: 11:54 rx
Ryan: 10:29 rx
Ruth: 10:39 @40/squat
Leah: 9:27 @55
Kim S: 10:16 @65
Lisa: 11:02 @55
Laura: 11:59 @55/knee
Brigid: 9:02 @65
Amy R: 10:55 @55
Brenda: 13:10 rx
John: 12:02 @115
Justine: 11:27 @75
Josh: 9:10 rx
Mike D: 7:38 @75
Tom: 10:40 rx
Felicia: 11:32 @55
Mit: 12:39 @115
Jess L: 8:59 rx
Jill: 10:03 @65
Travis: 6:58 rx
Dan: 11:38 rx
Mike E: 7:09 rx
Karen: 8:58 @65
Mike F: 7:11 (plate jumps)
Shelly: 8:46 rx+ @95
Jess S: 11:12 (ring/20″)
Workout of the day: Wednesday, June 8
21-18-15-12-9
KB Clean-right
KB Clean – left
Hand Release Pushup
Ab Mat Situp
Dawn: 10:19 @18
Keith: 14:03 rx
Ruth: 16:09 @18
Mark: 14:38 B
Felicia: 12:05 @18
Lisa: 14:20 @18/knee
Sarah: 11:24 rx
Lauren: 10:54 rx
John: 13:41 rx
Christina: 12:38 @18
Al: 10:08 rx
Tom: 9:25 rx
Marty: 10:01 B
Brigid: 10:56 @18
Lauren: 10:40 @18/knee
Mit: 11:08 rx
Karen: 11:03 @18/knee
Mike D: 10:29 rx
Katie: 9:02 rx
Janet: 10:48
Johnatan: 12:57 @26
Tony: 11:32 rx
Erin: 14:40 rx
Travis: 9:08 B
KT: 17:20 rx
Jamie: 10:41 rx
Willie: 12:11 rx
Lloyd: 13:26 B
Scott: 16:07 B
Audrey: 16:20 rx
Jo: 12:07 @18
Paul: 13:40 rx
Jess: 13:30 B
Dave: 11:47 rx
Rita: 12:24 @18/knee
Shawn: 9:07 B
Workout of the day: Tuesday, May 9
Front Squat 5-3-1-1-1-1
then
10 air squat
10 hand release pushup
10 situps
x 7
Terry: 95-135-155-165-175 4:48 rx
Kim S: 75-85-95-105-115-125-135 6:37 rx
Christi: 75-85-95-105-125 5:45 rx
Josh: 155-185-225-215 5:21 rx
Bridget: 95-115-135-155 7:33 (knee)
Justine: 65-85-105-115-120 8:19 (knee)
Sarah: 95-110-135-145 6:41 rx
Dan: 135-175-215-235-250 6:39 rx
Brenda: 65-85-105-115-120 9:36 rx
Mike D: 5:33 rx
Katie: 65-85-105-125 4:42 rx
Al: 95-115-135 5:52 rx
Janet: 45-65-85-95 6:36 (knee)
Tom: 155-185-205-235 5:53 rx
Paul: 95-135-155-175-195 7:19 rx
Shelly: 95-115-135-145-155 5:03 rx
Jo: 75-85-95-115 6:16 rx
Shannon: 95-115-135-145-155 8:23 rx
Willie: 135-155-185-205 5:34 rx
Travis: 155-185-225-255-275 4:33 rx
Dave: 135-155-185-205-215 6:23 rx
Dawn: 75-85-95-115 6:05 rx
Rich: 135-165-205-225 6:47 rx
KT OD: 85-105-115-120-125 7:22 rx
Andrew: 95-185-225-245-255 4:45 rx
Shawn: 6:03 rx
Steve: 95-115-135-155-160 6:17 rx
Amy: 45-65-85-105-115 8:40 rx
Lloyd: 135-165-185-205-227 5:04 rx
Daren: 95-185-225-245-265 6:16 rx
CrossFit Plus
10 Deadlifts
10 Squatting Ring Dips
5 rounds
Lauren: 9:21 @65
Jess: 10:32 @75
Patti: 9:21 @45
Rachel: 10:11 @45
Workout of the day: Saturday, April 2
Sectional WOD 11.2
9 Deadlifts (men-155/women-100)
12 Hand Release Pushups
15 Box Jumps (men-24/women-20)
Rounds for 15 min
Josh: 7+7 pushup rx
Katie: 7+10 box jump rx
Ken: 6+12 pushup rx
Travis: 9+4 dead rx
Tony: 6 rx
Maura: 6+12 pushup (55/knee/14″)
Dave: 4+10 box jump rx
Willie: 5+12 puhsup rx
John: 6+9 dead rx
Jennifer: 6+8 dead (55/knee/18″)
Amy: 6 rx
Kevin: 4+4 puhsup rx
Dawn: 4+6box (110/16″)
Steve: 6 rx
Jordan: 9+1 dead rx
Judged times:
Kim W: 10+6 dead
Tom: 5+2 dead
Dan: 8+9 dead
Lloyd: 9+3 dead
Todd: 7+4 box
Christi: 6+2 pushup
Workout of the day: Friday, March 26
10-9-8-7-6-5-4-3-2-1
Squat Clean (men-135/women-95)
Hand Release Pushup
Michael: 15:35 @85
Sarah: 11:45 @75
Donna: 13:44 @35
Dan: 17:48 rx
Jo: 12:22 @35
Al: 14:45 @75
Janet: 12:22 @35
Mary: 10:53 @15
Maura: 9:09 @35
Bridget: 11:56 @65
Justine: 11:56 @60
Jordan: 11:56 @75
Tom: 15:15 rx
Mike D: 8:56 @75
Erin: 13:15 @55
Travis: 11:24 rx
Lloyd: 16:56 rx
Willie: 16:23 @95
Kim S: 13:35 @65
Rita: 10:47 @35
Katie: 9:41 @55
Shelley: 15:25 rx
Marty: 9:20 @65
Paul: 9:40 @85
Amy: 10:09 @35
Workout of the day: Monday, March 14
10 Power Snatches (men-65/women-45)
5 Hand Release Pushups
Rounds for 12 min
Terry: 9+7snatches rx
Dan: 11+8snatches rx
Christi: 9+7snatches (knee pushup)
Brenda: 6+1pushup rx
Donna: 6+10snatches (40)
Sarah: 10+4snatches rx
Ruth: 6+3snatches (35/knee pushup)
Tom: 10+1 snatches rx
Josh: 12+1snatches rx
Lloyd: 12+8sntaches rx
Eric: 11+10snatches (55)
Staci: 8+3snatches (35)
Kim S: 6+9snatches rx
Marty: 8+5snatches (75)
Liz: 6+6snatches rx
Willie: 8+5snatches rx
Erin: 6+6snatches rx
Kerry: 10+3snatches (35)
Rich: 8+10snatches rx
Paul: 8+4snatches rx
Amy: 9+4snatches (35)
Steve: 11 rx
Dave: 8+9 snatches rx
Mario: 8+3snatches rx
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