Thursday Dec. 31 W.O.D

12 days of Chrismas
Do as many in 30 min

1. 50 Pushups


2. 26 O.H. Squats


3. 100 Situps


4. 20 Burpees


5. Run Gym 8 x


6. 2 min Planks


7. 100 Double Unders (400 singles)


8. 25 Box Jumps


9. 50 Wall Balls


10. 100 lunges


11. 50 K.B. swings


12. Row 500 M

Jared 30 dnf

kelie 27:59

Tim 26:33

Chad 28:12

Dan 25:45

Scott 26:45

JAMIE 28:45

Keith 29:30

JAMIE 28:45

Wed Dec 30 W.O.D

Tuesday Dec. 29 W.O.D

For Time:

30 Double Unders/(90 single)
20 Box Jumps 30"
15 K.B Swings 55#
10 Knees to Elbows

5 Rounds
Ryan 19:36
Dan 19:39

Monday Dec 28, W.O.D

For Time:


7 Body # Dead Lifts
14 Pullups
21 20# 8' Wallballs


5 Rounds
Kelie 16:53rx
Caiti 18:04rx
Scott 12:01
Ryan 13:34rx
Troja 14:48rx
Jp 15:09rx
Chad 15:20

Tuesday, Dec. 22 W. O. D

For Time:

7 Pull ups

14 Pushups

21 Parallette Jump Overs

5 Rounds

Dan 6:06

1st muscle up

Keith 7:22

Monday Dec 21, W.O.D

"Fight Gone Bad"

2nd Round

20 # 8' Wall Balls

Row

65# Push Press

20" Jump Box

65# S.D.H.P

Rest

5 Rounds

Dan 420 > 519

Tim 463 > 502

Matt 461 > 582

Jared 383 > 552

Kelie 409 > 532

Yanni 487 > 577

Sat Dec. 19 W.O.D

Open Gym

Thursday Dec. 16 2009 W.O.D

A.M.R.A.P

Row 250m

K.B. swings Heavy

Wall Balls

Mt. Climbers

20 min.

Team #A

Jared

Kai

Shelby

Paula

Stephanie

Total # 1185

Team # B

Kellie

Sandy

Cathy

Stephany

Ryan

Total # 1693

Jami 343

Chad 429

Yanni 375

Dan 389

Thursday Dec. 10 2009 W.O.D

"Barbara" For Time:

20 Pullup

30 Pushups

40 K.B. Swings

50 Squats

3 Rounds

Monday Dec 7, W.O.D

For Time:


40 Wallballs
40 Box Jumps
30 Wallballs
30 Box Jumps
20 Wallballs
20 Box Jumps
10 Wallballs
10 Box Jumps

Kelie:10:01
Jared:7:15
Tim:9:26
Jp :11:14

Troja:11:12

Ryan:6:52

Scott: 7:41

Yanni: 7:31

Jackie: 10:12

P.S. Welcome Chad Our New Member Nice time: 11:11 "Cari"

Friday Dec. 4 W.O.D

For Time :

Row 500m

15 Brupee

15 Knees to Elbows

3 Rounds

Justin:13:47

Keith:13:24

Dan :15:00

Kelie:14:28

Kai:16:29

Scott:12:17

Ryan:12:58

Shawn:15:56

Jackie:18:40

Jimmy:21:06

Mike and Heather "Cari" For Time

Mike11:01

Heather:10:40

Thursday Dec. 3 2009 W.O.D

For Time:

10 Push Press
15 Pushups
20 Squats

5 Rounds










Justin 8:55
Dan 10:02
Matt 7:08
Kelie 9:10
Jared 7:46
Jami 9:10
Troja 12:53
New Guy: Shawn "Cari" first day 10:13
Jackie 8:43

Wed Nov 25 W.O.D

21-15-9

Dead lifts
Pushups
Wallballs
Situps

For Time
Tim 7:13
Scott 5:26
Dan 7:58
Jared 6:58
Jackie 8:47
Kai 7:01
Kelie 7:11
Yanni 5:13

W-D-T TUES NOV 24TH

For Time:


5000m Row
100 Burpees
200 Pushups
300 Wallballs 20# 10'
400 Squats

Two Teams

Team #1= 6 men 18:54
Team #2= 5 men 20:19

Tuesday, November 24 W.O.D

For Time:
5Rounds of

10 Box Jumps
10Pullups
10 Sweepers
10 S.D.H.P (K.B)

Jared 9:35
Kelie 11:00
Dan 10:10
Troja 9:12
Jackie 11:20
Jami 9:00
Justin 9:17
Kai 13:30
Yanni 8:19

Sat Nov. 21 W.O.D

For Time:

20 S.D.H.P
20 Box Jumps
20 Push Press
20 Burpees (no pushup)

Friday Nov. 20 W.O.D

For Time:

Row 500M or Run 400 M
5 Pushups
10 Wall Balls
15 Sqwats

x 4 rounds



Tim 12:20
Troj 13:29

W-D-T Thursday Nov 19 W.O.D

For Time :

20-15-10-5-10-15-20

Pullups
Pushups
Wallball 20# 10 '
Box Jumps

Thursday Nov. 19 2009 W.O.D

For Time:

25 Pull ups
50 Push ups
50 Sit ups
50 Jump box
25 Pull ups






Yanne 9:25
Dan 11:40
Jared 10:52
Kelie 13:15
Jamie 7:52
Keith 10:01

Wed Nov 18 W.O.D

FOR TIME:

Run 4 Laps
10-9-8-7-6-5-4-3-2-1
Thrusters
Jumpbox
Decline Pushup
Run 2 Laps

Yanni:15:20
Kelie:15:51
Jared:15:25
Justin:15:20
Dan :17:52

Friday Nov. 13 W.O.D

For Time: 4 Rounds

500 M Row
10 S.D. H.P
15 KB Swings







Scott: 14:44
Ryan: 14:23

Kelie:15:18
Dan :15:10

Justin:12:55
Trojan:14:53

Thursday Nov. 12 2009 W.O.D

A.M.R.A.P
20 min

10 Box Jummps
10 Knee's to Elbows
10 Pushups
10 20# 8' Wallballs

W-D-T TUES NOV 10TH

16:00 min for total reps

Run 2 laps
Rest
Burpees
Pushups
KB swings

Team #1 Team # 2
1026 956

FINNISHER
Tabada Wall Sit

Tuesday, November 10 WOD

21-15-9
Bodyweight Deadlift
Burbees

For Time

Jackie 65# 805
Justin 245# 4:55
Ryan 225#: 6:20
Tim 155# 6:40
Jimmy 175# 11:45
Dan 185# 11:29