‘Cindy’
5 Pullups
10 Pushups
15 Squats
AMRAP in 20min
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Workout of the day: Friday, February 3
Workout of they day: Friday, January 6
‘The Cheif’
3 power cleans (men-135 women-95)
6 pushups
9 squats
amarap in 3min
rest 1 min
5 rounds
Workout of the day: Wednesday, December 13
30sec bottom of the squat hold
30sec air squats
30sec plank hold
30sec pushups
5 rounds
count the air squats and pushups
Greg: 195
Kevin: 133
Dawn: 215
Tim: 182
Audrey: 141
Sarah: 203
Lisa: 155
Ryan: 175
Mit: 168
Mary: 167
Mike H: 166
Mike D: 191
Bridget: 163 (knee)
Feebs: 182
Hannah: 183 (teen)
Brian: 188
Jerry: 206
Mark: 189
Rollins: 209
Barb: 98 (situps/pushups)
Kesh: 173
Stacy: 97
Erossy: 219
Lauren: 166
John: 232
JZ: 194
Paul: 180
Jamie: 161
Workout of the day: Monday, August 12
800m run
50 squats
45 situps
40 box jump (men-24/women-29)
35 pushups
30 pullups
25 kb swings (men-55/women-36)
20 burpees
15 dips
10 wallballs
Kevin: 25:03 (14″/black/20/lt blue)
Greg: 20:29 rx
Donna: 23:43 (12″/knee/black/18/lt blue/10)
Lisa: 24:16 (lt blue/26/blue)
Tom O: 21:17 rx
Mike D: 18:21 (20″/blue/blue)
Saebom: 18:57 rx
Katie: 17:19 rx
Josh: 17:02 (20″)
Tom: 21:24 rx
Stacy: 30min (through 8 burpees)
Brian: 23:47 rx
Frye: 17:19 (8″)
Shannon: 21:31 (thin blue)
Lexi: 21:28 (12″/knee/rings/18/squat dips)
Kim S: 23:55 (14″/lt blue/18/blue)
Marty: 19:20 (lt blue)
Jamie: 26:58 (20″/black/green)
Jess S: 33:21 (12″/knee/black/26/black)
Dave: 24:00 (22″/lt blue/36/blue)
Erin: 23:40 (green)
Jason: 23:41 (14″/36)
Kim W: 16:23 rx
Feebs: 22:52 rx
Shawn: 16:42 rx
Paul: 17:54 (44)
Mick: 15:45 rx
Mary: 20:08 (16″/green/18/green)
Steve: 19:19 rx
Matt: 22:17 rx
Workout of the day: Friday, September 2
Fractured half Cindy
2min amrap of
5 pullups
10 pushups
15 squats
1 min rest
5 rounds
Marty: 10+5push rx
Lisa: 8+4pull (lt blue)
Tim: 7+4pull (lt blue)
Tom O: 11+1pull rx
Tony: 8+5pull rx
Katie: 13 rx
Josh: 11+5pull rx
Tom: 11 rx
Rita: 8+10push (ltblue & black/knee)
Saebom: 12+5pull rx
Kim C: 6+5pull (ltblue&black/knee)
SC: 10+10squat rx
Brigid: 10+10push (green)
KTOD: 11rx
Jess S: 5 (black)
Erin: 8+11squat rx
Daniel: 4+10push
Stacy: 5 (ring)
Shannon: 11+5push rx
Leah: 8+5 squat (green)
Terry: 9 rx
Karen: 9+6squat (blue)
Jess L: 11+3push rx
Kevin: 10 rx
Frye: 11+10push
Shelly: 6+10squat (ring/pistol)
Paul: 11+5push rx
Steve: 12+13squat rx
Dawn: 11+12squat rx
Dave: 10 (lt blue)
Matt: 15+2pull rx
Workout of the day: Monday, July 4
DT (A)
12 Deadlifts (men-155/women-105)
9 Hang Power Cleans
6 Push Jerks
5 rounds
or
Jason (B)
100 squats
5 muscle ups
75 squats
10 muscle ups
50 squats
15 muscle ups
25 squats
20 muscle ups
(A)
Tom: 13:39 @135
Jamie: 12:20 @135
Mike D: 10:20 @95
Shelly: 18:02 @95
Kim: 11:49 @35
Dan W: 14:57 @115
Chris P: 15:40 @95
Matt: 13:54 @95
Larry: 22:22 @115
Michelle: 11:13 @95
Darren: 14:07 @135
Amy: 13:38 @45
Daniel: 11:40 @65
Marty: 11:27 rx
Kim S: 7:00 @55
Leah: 7:00 @35
Hannah: 7:44 @25
Erin: 6:49 @55
Tony: 16:43 @135
Dave: 11:12 @95
Killer: 8:11 rx
Josh: 9:48 @115
Kevin: 22:48 rx
R.E: 18:30 @135
Jess: 11:38 @75
Erik: 15:46 @125
(B)
Chris H: 16:37 (20″ box)
Dawn: 13:00 (knee)
Lisa: 15:35 (squat)
Katie: 13:01 (20″ box)
Friday’s Body Weight Workout
For those looking to get a workout in while the gyms closed here’s Friday’s wod.
A group is meeting at 6am at Schwartz Park at the cross section of Schwartz and Jaycox in Avon, OH
Deck of Cards
Hearts- Pushups
Clubs – Squats
Spades – Lunges
Diamonds – Situps
Aces – 11 Burpees
Complete the number of reps on the card. Face cards are 10′s. Aces are 11 burpees
Workout of the day: Monday, May 30
‘Murph”
1mile run
100 pullups
200 pushups
300 squats
1 mile run
partition the pullups/pullups/squats anyway you want. It’s suggested that if you have a weight vest wear it. men-20/women-10
Terry: 29:50 row
Shelly: 54:58 rx
Tom O: 52:35 rx
Kim W: 62:16 w/20lb vest
Paul: 52:30 rx
Killer: 37:49 rx
Troy: 43:57 w 20lb vest
Shawn: 40:24 rx
Josh: 54:54 rx
KT OD: 58:16 rx
Bob: 54:30
RE: 31:20 rx
Chris H: 47:16 rx
Chris P: 52:40 rx
Dawn: 43:11 rx
Tom: 38:40 rx
Christi: 42:46 rx
Tyler: 46:17 rx
Vanessa: 50:27 rx
Ashley: 65:42
Mike D: 58:27
Erin: 60:32
Tony: 60:32 rx
Larry: 39:10 rx
Josh: 45:09 rx
Travis: 34:20 rx
Shannon: 58:20 rx
Jess: 43:33
Tom L: 38:09
Christina: 47:57
Angeline: 39:50
Matt: 41:55
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: Wednesday, March 30
‘Cindy’
5 Pullup
10 Pushup
15 Squats
Rounds for 20min
Terry: 19+1 pushup rx
Brenda: 13+4 pushup (purple)
Bridget: 15+5 squats (black/knee)
Sarah: 15+2 pushup (green)
Tom: 15+2 pushup rx
Ruth: 10 (green&blue/knee)
Dan: 14 (red)
Justine: 14+5 pullup (blue&purple/knee)
Josh: 20+1 pullup rx
Mike D: 14 (green)
Mary: 10 (rings)
Maura: 10+5 pullup (green&red/knee)
Jo: 12 (blue/knee)
Janet: 12 (blue/knee)
Al: 12+5 pullup (blue)
Willie: 16+10 pushup rx
Staci: 12 +5 pushup (blue/knee)
Lloyd: 20+3 pullup rx
Ken: 15+3 pullup (green)
Erin: 14 (green/knee)
Travis: 21+5 pullup rx
Christina: 13 (blue/knee)
Paul: 13+1 pullup rx
Samantha: 12 (green&blue)
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