Thursday, January 29, 2009

Tuesday, January 20, 2009

ANGIE 17:15 (01/09)

Thursday, January 15, 2009

CINDY 22 + (01/09)

Tuesday, January 13, 2009

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))