Sit Ups

Workout of the day: Saturday, July 9

400m run
20 snatch balance
20 situps
5 rounds

Marty: 20:37 @65
Dave: 20:32 @45
Katie: 20:38 @35
Amy R: 23:45 @20
Kevin: 27:45 @65
Shannon: 21:42 @45
Josh: 19:24 @45
Justin: 21:16 @35
John: 22:36 @35
Jill: 22:14 @15
Brigid: 20:17 @15
Amy: 22:26 @15
Jess: 19:42 @35
Killer: 17:49 @45
Shelly: 21:43 @35

Workout of the day: Thursday, June 30

21*18*15*12*9*6*3
Pullups
Situps
*= 200m run

Justine: 15:05 (green)
Bridget: 14:52 (black)
Laura: 16:25 (lt blue)
Amy S: 15:00 (lt blue)
Amy: 16:20 (lt blue)
Katie: 14:49 (1/2 blue)
Jo: 13:00 (lt blue)
Josh: 11:04 rx
Staci: 14:52 (lt blue)
Mike D: 11:52 (green)
Brigid: 13:05 (black)
Mit: 13:33 (lt blue)
Marty: 13:12 rx
Tom: 13:53 rx
Erin: 14:57 (lt blue)
Jamie: 16:44 (black)
Eric: 15:04 rx
Kim S: 15:15 (lt blue)
Mike E: 12:18 rx
Mike F: 15:47 rx
Dan W: 13:51 (1/2 blue)
Travis: 8:00 rx
Dawn: 11:45 (purple)
Jill: 12:13 (blue)
Karen: 16:03 (black)
Jess S: 15:47 (ring/row)
Dave: 15:27 (green)

Workout of the day: Monday, June 13

10 Ring Dips
20 Wallballs
30 Situps
Rounds for 15 min

Keith: 4+5 dips (blue)
Marty: 6 (blue)
Brenda: 4+10 wb (blue)
Lisa: 3 (green)
Christina: 6 (lt blue)
Felicia: 5+15 situps (blue)
Jess: 6 (blue)
Mike D: 5+18 situps (blue)
Tom: 5+6 stiups rx
Mit: 4+20 wb (kte)
Jess: 2+23 situps (squat dips)
Dan: 5+17 situps (red)
KT: 4+1 dip (blue)
Saebom: 5+10 situps rx
Kim S: 5 (blue)
Shannon: 4+10 situps (red)
Mike F: 4+19 wb rx
Brian: 5 (blue)
Willie: 5+10 dips (blue)
Jamie: 5 (black)
Erin: 5+10 wb (green)
Tony: 4+23 situps (blue)
Dave: 5 (lt green)
Lloyd: 5+5 dips rx
Scott: 5+20 wb (blue)
Bridget: 5+5 situps (lt blue)
Justine: 5+20 wb (lt blue)
John: ?
Justin: 3+15 situps (black)
Maura: 4+10 dips (blue)
Shelly: 5+10 dips (red)
Travis: 6+20 situps

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: Saturday, May 28

10-8-6-4-2 Squat Clean (men-135/women-95)
50-40-30-20-10 Situp

Brenda: 14:40 @55
Katie: 9:30 @65
Dave: 11:15 @95
Maura: 9:52 @55 hpc
Brigid: 9:13 @35
Lauren: 9:25 @65
KT OD: 10:39 rx
Shawn: 8:45 rx
Travis: 7:00 rx
Terry: 10:59 rx
Jess: 8:45 rx

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: Friday, April 15

4 Pushups
4 Turkish Get ups- right
4 Turkish Get ups – left
4 Stiups
Rounds for 12 min

Justine: 4+1 tgu @13
Bridget: 4+2 tgu @13/knee
Brenda: 2+4 tgu @18
Dan: 5+1 tgu@26
Jo: 5+4 tgu @9
Josh: 6+3 pu @36
Maura: 4+4 pu @9
Terry: 4+2 tgu @26
Katie: 6+2 tgu @18
Bogdan: 7+4 pu @18
Rebecca: 4+2 tgu @9
Erin: 5 @9
Tony: 4+4 tgu @26
Erin: 4+4 tgu @9
Kim S: 4+1 tgu @13
Willie: 4+4 tgu @26
Marty: 3+7 tgu @26
Paul: 6+4 tgu @26
Steve: 5+1 tgu @26
Dave: 5+4 tgu @18
Travis: 8+2 tgu @36

Workout of the day: Thursday, April 7

Front Squat 3-3-3-3-3
then

15-1 Hand Release Pushup
1-15 Ab Mat Situp
(challenge: 20-1 & 1-20)

Terry: 95-115-135-155-175 21:44 rx-c
Sarah: 65-85-105-115-125 25:05 rx-c
Ruth: 35-45-55-65-75 20:02 (knee)
Dan: 135-155-185-205-215 28:19 rx-c
Jo: 45-55-65-75-85 14:38 (knee)
Mary: 35-45-55-55-65 17:30 (ring)
Bridget: 65-85-105-115-125 21:05 (knee)-c
Katie: 55-65-85-95-105 15:54 rx-c
Kim S: 65-85-105-115-120 24:41 rx-c
Staci: 45-65-85-90-100 26:33 (knee)-c
Tom: 135-155-185-205-225 23:25 rx-c
Paul: 95-115-135-155-175 19:16 rx-c
Mike D: 12:26 rx
Kim W: 110-110-120-120-130 18:30 rx-c
Marty: 135-155-185-205-225 22:58 rx-c
Shelley: 65-85-105-125-145 17:15 rx-c
Kevin: 125-145-165-175-180 33:54 (tire)-c
Rita: 35-45-45-55 16:23 (rings)
Steve: 85-105-125-145-160 20:41 rx-c
Dave: 95-115-135-155-175 26:05 rx-c
Travis: 135-155-185-225-225 15:20 rx-c
Jen: 45-65-85-95-105 25:43 (knee)-c

Workout of the day: Monday, February 7

3 Squat Cleans (men-95/women-65)
6 Box Jumps (men-24/women-20)
9 Situps
Rounds for 15 min

Terry: 15+1 Box rx
Dan: 14+6 Box rx
Donna: 10+1 squat (35/10″)
Sarah: 12+6 situp rx
Ruth: 10+1 squat (35/10″)
Josh: 15+2 squat rx
Jordan: 14+2 squat rx
Tom: 10+1 squat rx
Mike D: 15+3 situps (75/20″)
Erin: 10+1 squat (55)
Rich: 10+3 situps rx
Staci: 9+8 situps (55)
Shannon: 10+3 squats (65/20″)
Kim S: 10+3 squats rx
Willie: 10 rx
Lloyd: 12+3 squats rx
Rita: 10+2 squats (35/12″)
Ken: 14 )75)
Kenny: 12+6 box rx
Dave: 9 rx
Steve: 13+2 situp rx
Paul: 13+3 squats rx
Amy: 10+2 squat (30/18″)

Workout of the day: Friday, February 18

60 Situps
40 Pushups
20 Snatches (men-95/women-75)

40 Situps
20 Pushups
10 Snatches

20 Situps
10 Pushups
5 Snatches

Sarah: 14:03 rx
Dan: 12:25 rx
Donna: 16:23 (knee/35)
Brenda: 15:10 (45)
Willie: 17:23 (85)
Lloyd: 14:00 rx
Ruth: 17:14 (ring/35)
Mike D: 14:26 (75)
Tom: 11:12 rx
Marty: 19:45 rx
Kims S: 13:18 (45)
Jess: 19:45 (ring/45)
Staci: 13:38 (knee/40)
Shannon: 15:53 (knee/45)
Rita: 12:15 (knee/35)
Rich: 14:54 rx
Kim W: 12:37 (45)
Stephanie: 14:16 (35)
Paul: 13:45 (75)
Dave: 14:17 (75)