5 Thrusters (men-95/women-65)
7 Hang Power Cleans
9 Sumo Deadlift High Pulls
10 rounds
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Workout of the day: Monday, December 12
Workout of the day: Monday, October 3
21-18-15-12-9-6-3 kb sdhp (men-55/women-36)
3-6-9-12-15-18-21 kb swing
Wendler: shoulder press
3 @70%
3 @80%
3 or more @90%
Kevin: 10:25 @44
Greg: 9:22 rx
Dawn:7:22 rx
Tony: 12:30 rx
Ryan: 11:48 rx
Donna: 9:20 @18
Lisa: 11:43 @26
Laura: 11:43 rx
Justine: 10:49 @26
Mike D: 9:35 @44 (80/95/105)
Tom O: 10:55 rx (150/175/195)
Josh: 8:09 rx (80/95/105)
Jason: 10:51 rx (80/95/105)
Tom: 10:38 rx (80/95/105)
Maura: 9:23 @26
Katie: 7:34 rx (55/65/70)
Brenda: 10:26 @26 (30/35/40)
Steph: 7:29 (36/26) -teen
Nick: 12:33 (18/13) -teen
Leah: 9:06 (26)-teen
Dillon: 8:37 (26) -teen
Brian: 8:59 rx (135/155/175)
Erin: 9:21 rx (55/65/70)
Stacy: 17:48 (26)
Jess S: 14:34 rx (60/70/75)
Kim S: 8:50 (26)
Shannon: 15:34 rx
Saebom: 10:51 rx
Phil: 8:17 rx/9:13
Audrey: 11:36 rx
Shelly: 8:44 rx (65/70/75)
Terry: 10:13 rx
KTOD: 8:50 rx (55/65/70)
Feeb: 9:07 rx
Shawn: 9:01 rx
Jamie: 9:52 rx (10/115/130)
John: 8:48 rx (115/135/175)
Paul: 9:59 @44 (75/85/90)
Mary: 10:17 @26
Steve: 10:38 rx (85/95/100)
Amy: 13:39 @36
Bridget: 8:49 @26 (45/55/65)
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, July 18
10 SDHP (men-95/women-65)
10 Ring Dips
7 rounds
Greg: 12:34 (blue)
Mary: 13:50 (35/green)
Brad: 12:06 (75/blue)
Ruth: 10:10 (55/dip)
Kevin: 12:08 rx
Lisa: 10:32 (45/blue)
Ryan: 11:40 (blue)
Amy S: 10:07 (45/blue)
Amy R: 11:20 (55/lt blue)
April: 10:04 (45/lt blue)
Mike D: 8:08 (blue)
Brigid: 9:22 (blue)
Lauren: 10:37 (blue)
Josh: 8:29 rx
Tony: 9:01 (blue)
Rita: 9:47 (50/dip)
Maura: 8:42 (55/blue)
Katie: 7:17 (purple)
Mit: 9:56 (blue)
Felicia: 9:01 (35/green)
Jill: 10:05 (55/lt blue)
Travis: 6:47 rx
Jess L: 8:21 (65/blue)
KT OD: 7:49 (65/blue)
Dave: 7:36 (blue)
John: 9:11 rx
Saebom: 9:26 rx
Mick: 8:40 rx
Kim C: 9:41 (35/dip)
Jess S: 9:52 (55/dip)
Cameron: 11:02 (75/blue)
Staci: 10:39 (blue)
Tom: 9:53 rx
Dan: 12:55 (pushups)
Shannon: 12:36 (purple)
Brian: 8:31 (blue)
Marty: 10:44 (blue)
Kim S: 9:08 (55/lt blue)
Karen: 12:15 (blue)
Mike E: 13:14 rx
Mike F: 13:29 (pushpress)
Jamie: 7:55 (deadlift)
Erin: 8:29 (blue)
Russ: 11:48 (blue)
Shawn: 6:37 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: Tuesday, April 19
Back Squat 5-5-5
then
3 min amrp
5 Box Jumps
5 Pushups
2 min rest
3min amrp
5 kte’s
5 sdhp
Terry: 155-185-201-215×4 8+3bj/8 (20″)
Bridget: 85-105-135 5/5+5kte (knee/tuck)
Justine: 65-85-105 4+3pu/5+5kte (knee/tuck)
Dan: 185-215-235 6+2bj/6+2kte rx
Ruth: 35-45-50 4+5bj/4+4sdhp (14″/knee/35/tuck)
Tom: 185-205-225 7+2bj/6+5kte rx
Josh: 185-205-225 8bj/8+1sdhp rx
Mike D: 8/6+5kte (stepup/65)
Maura: 55-95-115 5+4bj/5+5kte (14″/tuck)
Katie: 65-85-105 9/5+1kte rx
Marty: 185-225-255 6+3bj/5+3kte rx
Kim S: 95-105-125 5/5 (tuck)
Willie: 145-175-195 8/6 rx
Dave: 145-175-195 5/6 (tuck)
Dawn: 65-95-105 5/5+2 sdhp (16″)
Shannon: 95-115-145 6/4 (30″/tuck)
Ken: 95-145-175 7/5 (tuck)
Erin: 65-95-105 5/5 (tuck)
Kim W: 135-155-175 9/6+3bj rx (24″)
Staci: 65-85-105 5/4+4kte (55/tuck)
Jim: 135-185-235 7+5bj/5+5kte (95/tuck)
Paul: 155-185-205 7/5+2kte rx
Steve: 135-165-195 7+5bj/6+3kte rx
Andrew: 10+2bj/7+2kte rx
Amy: 55-65-85 6+3bj/5+5kte (tuck)
Elizabeth: 55-65-85 6+5bj/5+5kte (14″/tuck)
Travis: 185-225-275 11/8 rx
Workout of the day: Tuesday, March 23
Deadlift 3-3-3-3-3
then
10 Push Press (men-75/women-55)
10 Sumo Deadlift High Pull
10 Box Jump (men-24″/women-20″)
5 rounds
Christi: 105-135-155-165 7:00 rx
Dan: 225-255-305-325-335 6:39 rx
Suzi: 45-65-85-95-115 8:31 @35
Mike D: 105-135-155-165-185 8:51 (stepup)
Josh: 225-255-305-325-335 6:41 rx
Jo: 45-75-85-95-105 9:10 @35/12″
Janet: 45-75-85-95-105 9:10 @35/12″
Jordan: 95-115-125-135-145 8:43 rx
John: 185-215-235-245-255 9:39 rx
Erin: 95-105-65-65-65 12:23 rx
Tony: 205-235-265-295-315 11:55 rx
Christina: 65-95-115-135-145 11:32 @45
Willie: 185-205-235-255-275 11:32 rx
Rich: 205-215-225-235-255 10:05 @20″
Tom: 225-265-295-315-335 8:46 rx
Kim W: 185-205-225-245-255 9:07 rx
Larry: 225-255-285-301-315 9:03 rx
Mario: 135-155-185-195-205 11:00 rx
Amy: 65-95-125-135-140 11:25@45
Steve: 205-225-255-265-295 8:51 rx
Travis: 135-225-315-315-405 5:10 rx
Workout of the day: Saturday, March 12
21-15-9
Over Head Squat
Sumo Deadlift High Pull
(men-95/women-65)
Brenda: 6:59 (35)
Josh: 6:38 rx
Katie: 6:29 (45)
Ken: 6:07 (75)
Tony: 7:06 rx
Erin: 6:41 (45)
Dave: 5:58 (75)
Shelley: 5:10 (55)
Dawn: 4:50 (35)
Willie: 7:19 (75)
Christi: 5:13 (55)
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