Tabata This: 55 (4,22,8,12,9) (11/17/09)

Nicole: 132 (40,20,18,18,18,18) (11/04/09)

Cindy 23+ (10/11/09)

Nicole: 121 (37,20,16,18,15,15) (07/14/09)

Michael: 23:37 (06/08/09)

Barbara: 3:20, 4:14, 4:36, 4:40, 4:49 (06/05/09)

Cindy 23+ (05/22/09)

J.T.: 15:45 (03/17/09)

Fran: 5:09 (03/16/09)

Christina: 12:21 (03/11/09)

Annie: 13:00 (02/26/09)

Kelly: 29:54 (02/03/09)

Nicole: 130 (40,20,20,15,15,20) (01/09)

ANGIE 17:15 (01/09)

CINDY 22 + (01/09)

CrossFit WODs Defined

ANGIE: 100 Pull-ups, 100 Push-ups, 100 Sit-ups, 100 Squats

ANNIE: 50/40/30/20/10: Double Unders, Situps

BADGER: 3 Rounds: 30 Cleans @ 95#, 30 Pull-ups, 800m Run

BARBARA: 5 Rounds: 20 Pull-ups, 30 Push-ups, 40 Sit-ups, 50 Squats. 3min rest btwn rnds.

CHELSEA: Every min. on min.: 5 Pull-ups, 10 Push-ups, 15 Squats

The CHIEF: 3min on 1min rest x 5: AMRAP of: 3 Power Cleans 135#, 6 Push-ups, 9 Squats

CHRISTINE: 3 Rounds: 500m Row, 12 BW Deadlifts, 24 Box Jumps 20"

CINDY: As many rounds in 20min,: 5 Pull-ups, 10 Push-ups, 15 Squats

DANIEL: 50 Pull-ups, 400m Run, 21 Thrusters 95#, 800m Run, 21 Thrusters 95#, 400m Run, 50 Pull-ups

DIANE: 21/15/9: Deadlift 225#, Handstand Push-ups

ELISABETH: 21/15/9: Clean 135#, Ring Dips

EVA: 5 rounds: 800m Run, 30 KB Swings 32kg, 30 Pull-ups

FIGHT GONE BAD: 3 5min Rounds, 1min/exercise for reps, 1min rest in between rounds: Wallball 20#, SDHP 75#, Box Jumps 20", Push Press 75#, Row (calories)

FILTHY FIFTY: 50 of each: Box Jumps 24", Jumping Pull-ups, KB Swings, Lunges, Knees to Elbows, Push Press 45#, Back Extensions, Wall Ball 20#, Burpees, Double Unders.

FRAN: 21/15/9: Thrusters 95#, Pull-ups

GI-JANE: 100 Burpee-Pull-Ups

GRACE: 30 Clean & Jerks (power)

HELEN: 3 Rounds: 400m Run, 21 KB Swings 24#, 12 Pull-ups

ISABEL: 30 Snatch 135#

JT: 21/15/9: Handstand Push-ups, Ring Dips, Push-ups

JACKIE: 1000m Row, 50 Thrusters 45#, 30 Pull-ups

JASON: 100 Squats, 5 Muscle-ups, 75 Squats, 10 Muscle-ups, 50 Squats, 15 Muscle-ups, 25 Squats, 20 Muscle-ups

JOSH: 21 OH Squats 95#, 42 Pull-ups, 15 OH Squats, 30 Pull-ups, 9 OH Squats, 19 Pull-ups

KAREN: 150 Wallball 20#

KARABEL: 10 Rounds: 3 Snatches 135#, 15 Wallball 20#

KELLY: 5 Rounds: 400m Run, 30 Box Jumps 24", 30 Wallball 20#

LINDA: 10/9/8/7/6/5/4/3/2/1: Deadlift 1-1/2 BW, Bench Press BW, Clean 3/4 BW

LYNNE: 5 Rounds: Max Bench Press BW, Max reps Pull-ups

MARY: AMRAP in 20 min 5 Handstand Push-ups, 10 Pistols, 15 Pull-ups

MICHAEL: 3 Rounds: 800m Run, 50 Back Extensions, 50 Sit-ups

MURPH: 1 Mile Run, (100 Pull-ups, 200 Push-ups, 300 Squats (any order)), 1 Mile Run (+20 lbs Weight Vest) 

NANCY: 5 Rounds: 400m Run, 15 OH Squats 95#

NASTY GIRLS: 3 Rounds: 50 Air Squats, 7 Muscle-ups, HP Clean 135#

NATE: AMRAP: 2 Muscle-ups, 4 Handstand Push-Ups, 8 KB Swings 32 KG

NICOLE: AMRAP: 400m Run, Max Pull-ups

QUARTER GONE BAD: 5 Rounds (15 seconds on 45 sec rest: Thruster 135#, Pull-up 50#, Burpee

RANDY: 75 Power Snatch 75#

TABATA THIS: Row, Squats, Pull-ups, Push-ups, Sit-ups (low #)

TABATA SOMETHING ELSE: Pull-ups, Push-ups, Sit-ups, Squats (total reps)

TOTAL: MAX 1 Rep: Back Squat, Press, Deadlift

Others:

JANICE 4 Rounds: 400m Run, 50 Squats

HERA AMRAP: 5 Thruster, 7 HP Clean, 10 SDHP - 95#

EM 5 Rounds: 15 Deadlift, 12 HP Clean, 9 Front Squat, 6 Push Jerk - 135#

ARES 5 Rounds: 15 HP Snatch 95#, 400m Run

• 4 Rounds: 800m Run, 2 min rest

• 10 Rounds: 3 Pull-ups 45#, 5 DH Pull-ups, 7 Kipping Pull-ups

• 30 Muscle-ups

• 100 Pull-ups

• Every min on min increasing 1 each min (min 10 you do 10): Pull-ups or 135# CnJ

Benchmark Log 1

"The Girls"

Angie: 22:59 (11/08)

Cindy: 19-2/3 (06/08)

Chelsea: 17 (08/08)

Fran: 6:09 (01/09)

Grace: 7:58 (04/08)

Helen: 9:58 (04/08)

Nicole: 100 (11/08)

Total: 855 (335, 125, 395 (12/07))

Total: 895 (335, 135, 425 (04/08))