Partner WOD
50-40-30-20-10
Hang Power Snatch (men-105/women-55)
Pullup
Push Press (men-105/women-55)
Overhead Walking Lunges (men-45/women-25)
One partner works at time
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Workout of the day: Saturday, February 28
Workout of the day: Thursday, November 17
30 situps
5 push jerks (men-185/women-115)
5 rounds
Terry: 9:56 (135 pc)
Jamie: 11:31 (165)
Tim G: 13:50 (135)
Sarah: 9:58 (85)
Killer: 7:08 rx
Maura: 16:39 (55)
Feebs: 19:47 RX+ with full clean and jerk
Mike H: 9:07 (135)
Stacy: 10:56 (55)
Erin: 9:23 (85)
Shelly: 13:49 rx
Frye: 12:39 (165)
Jess S: 16:55 rx
Katie: 16:40 rx
Saebom: 15:13 rx
Tim: 10:40 rx
Stacy G: 17:04 (65)
Danielle: 13:02 (75)
Russ: 10:01 (155)
Mary: 9:09 (65)
Harish: 13:03 (75)
Workout of the day: Tuesday, October 5
200m run or 250m row
5 push press (men-155/wome-105)
wendler: Deadlift
3 @70%
3 @80%
3 or more @90%
Dawn: 8:46 @85
Greg: 13:26 @135
Terry: 10:07 @115
Kevin: 8:49 @115
Amy: 11:40 @55
Ryan: 14:05 @135
Katie: 8:29 @75 (145/165/175)
Tom O: 7:50 rx
Kevin: 8:15 rx (290/335/375)
Mike D: 8:11 @100 (175/200/225)
Tom: 7:12 @115 (210/240/270)
John: 7:58 @115
Josh: 7:02 @115 (245/285/315)
Brian: 6:51 rx (225/255/285)
Leah: 7:50 @55
JZ: 8:48 @95 (150/175/195)
John: 8:22 rx
Workout of the day: Friday, September 16
FIGHT GONE BAD
1 min wallball (men-20/women-14)
1min sdhp (men-75/women-55)
1min box jump (men/women-20)
1min push press (men-75/women-55)
1min row (calories)
1 min rest
3 rounds
Greg: 285 rx
Kevin: 195 (stepup)
Tim: 209: rx
Lisa: 170 rx
Donna: 130 (10/15/8″/45)
Ben: 185 rx
Laura: 160 (45/12″/45)
Audrey: 201 rx
Mike D: 256 (stepup)
Tom O: 222 rx
Rita: 225 (10/35/stepup/35)
Brigid: 223 (16″)
Mit: 214 rx
Kim C: 167 (12″)
Hannah: 167 (25/16″/25) -teen
Steph: 255 (35/35) -teen
Nick: 204 (10/35/14″/35) – teen
Bingo: 234
Beth: 192 (35/35)
Leah: 169 (40/40)
Lexi: 153 (10″)
Al: 230 rx
Saebom: 266 rx
Tom: 226 rx
Marty: 316 rx
Craig: 199 (14)
Sarah: 225 rx
Jill: 252 (35/35)
JZ: 267 rx
Daniel: 201 (55/55)
Brian: 288 rx
Mike B: 204 rx
Frye: 199 rx
Matt: 324 rx
Shawn: 248 rx
SC: 381 rx
Stacy: 156 (35/12″/35)
Jess S: 198 (55/12″/55)
KTOD: 277 rx
Kim W: 313 rx
Mark: 227 rx
Kelly: 222 rx
Larry: 252 rx
Randy: 250 rx
Phil: 260 rx
Rick: 229 rx
Feebs: 260 rx
Dan: 265 rx
Workout of the day: Thursday, August 8
15 min to find max push press
then
21-18-15-12-9
shdp (men-95/women-65)
push press
Greg: 155 – 16:43 rx
Tom: 165 – 20:25 rx
Josh: 175 – 13:29 rx
Lexi: 65 – 12:02 @15
Brigid: 70 – 10:39 @35
Mike D: 150 – 11:38
Mit: 155 – 11:12 @75
Saebom: 205 – 14:00 rx
Kevin: 225 – 10:57 rx
Tom O: 235 – 15:08 rx
Jess L: 105 – 11:35 rx
Jess S: 115 – 17:02 rx
Frye: 205 – 11:48 rx
Dave: 155 – 14:10 rx
Phil: 165 – 10:55 rx
Shelly: 125 – 14:45 rx
Steve: 175 – 13:52 rx
Dan: 155 – 15:49 rx
Rick: 155 – 17:04 rx
John: 205 – 10:26 rx
Mick: 155 – 14:30 rx
Mary: 65 – 16:31 @45
Matt: 205 – 7:33 rx
Workout of the day: Monday, August 8
‘Jack’
10 push press (men-115/women-75)
10 kb swings (men-55/women-36)
10 box jumps (men-24″/women-20″)
rounds for 20min
Greg: 6+3kb (95)
Dawn: 11+10kb (55/26)
Sarah: 11+3pp (55/26)
Lisa: 6+8bj (55/26)
Laura: 8+8pp (45/26/12″)
Brenda: 6+8bj (50)
Audrey: 6+10pp (55)
Amy R: 7+5pp (40/26)
Amy S: 7 (35/26)
John: 8+10kb (95/44)
SC: 9+2kb rx
Lexi: 9 (35/18/8″)
Mike D: 9+10pp (75/36/20″)
Josh: 11+1stepup (65/44/12″)
Katie: 9+10kb (55)
Kevin: 9+7pp rx
Mit: 7+8pp (75)
Tom: 7+5kb rx
Killer: 12+8pp rx
Jess: 8+7pp rx
Brian: 8+9pp rx
Erin: 7+10kb (55)
Tony: 7 rx
Shawn: 10+8pp rx
Jamie: 7+4pp (20″)
Dan: 5+9bj (95)
Dave: 6+6bj rx
Randy: 7+7pp (45)
KTOD: 9+2pp rx
Mike F: 7+7pp (4″)
Kim S: 8+4pp (55/13/16″)
Seabom: 7 rx
Cameron: 6+7kb (95)
Karen: 7+7 pp (65)
Paul: 7+4pp (85/44)
Shannon: 6+6pp (100)
Marty: 9+3bj rx
Kim C: 6+3kb (45/26/12″)
Mick: 7+10pp (95/44)
Matt: 10 rx
Mary: 7+4kb (45/18/16″)
Shelly: 7+2pp rx
Workout of the day: Tuesday, July 5
Push Press
15-15-15
then
400m run
10 burpees
10 bent over rows (men-95/women-65)
4 rounds
Keith: 45-75-95
Bridget: 45-55-65 15:31 rx
Justine: 35-45-55 15:31 rx
Sarah: 45-55-65 11:49 rx
Amy S: 35-45-45 14:40 @45
Tom: 75-95-120 11:50 rx
Mike D: 65-75-80 11:58 rx
Amy: 35-35-45 13:34 @55
Laura: 35-35-45 15:14 @55
Dawn: 45-55-65 9:59 rx
Maura: 35-35-35 16:05 rx
Josh: 65-85-105 10:09 rx
Dave: 75-95-105 14:00 rx
Marty: 75-85-95 10:30 rx
KT: 35-45-55 15:14 rx
Erin: 45-55-60 14:43 rx
Jamie: 75-85-95 15:32 rx
Kevin: 95-125-145 11:44 rx
Staci: 45-55-55 14:18 @55
Shannon: 45-65-75 11:11 rx
Katie: 35-55-75 10:12 rx
Kim W: 65-75-95 13:05 rx
John: 75-95-95 13:10 rx
Shelly: 95-115-135 (back squat 3×8) 10:27 du/gm wod
Jill: 55-60-62 12:37 @35
Justin: 65-85-95 @14:43 rx
Workout of the day: Thursday, May 12
Tom’s B-Day WOD
400m run or row
10 chest to bar pullup
15 cleans
16 thrusters
men-115/ women-75
Rick: 22:14 3rds (blue/75)
Christi: 40:40 rx
Justine: 29:18 (green/55)
Craig: 14:11 2rds rx
Josh: 24:06 (95)
Dan: 27:08 (red/95)
Katie: 21:56 (purple/45)
Mike D: 24:10 (green/75)
Tom: 39:48 rx w/20lb vest
Ken: 35:24 (95/green)
Shelly: 37:32 rx
Shannon: 33:53 (purple/95)
Mike F: 33:37 (115/hpc/pp)
Willie: 30:03 (95/ring row/pp)
Katie OD: 36:25 rx
Andrew: 28:37 rx
LLoyd: 31:33 rx
Amy: 24:08 (green/35)
Todd: 32:58 rx
Travis: 28:12 rx
CrossFit Plus
7 Push Press
7 SDHP
Rounds for 7 min
Patti: 6+3pp (35/18)
Jess: 5+6pp (55/26)
Workout of the day: Saturday, May 7
15 Push Press (men-95/women-65)
Max Pullups
Run 200m
6 rounds
Count total pullups and total time to complete
Josh: 17:40 – 100 rx
Kim W: 16:35-62 @75
Mary: 15:46-? (15/green&blue)
Maura: 14:03-43 (15/green&red)
Elise: 15:14-36 (15/purple)
Brenda: 18:34-36 (45/purple)
Katie: 17:42-61 (purple)
Cassie: 14:30-28 (purple)
Brad: 14:07-24 @75
Nick: 13:30-43 @75
Marty: 17:08-60 rx
Kim S: 16:28-24 (55/blue)
Dave: 17:18-18 (blue)
Jen: 15:40-31 (55/blue)
Erin: 15:20-39 (35/green)
Shelly: 17:18-34 rx
Willie: 17:17-55 (sdhp/ring row)
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