“Top Five Performers of the Day”
SATURDAY 081121
Run 5 K
STEPH R. 27:12
PHILLIP 36:01
FRIDAY 081119
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters OR Row
Max rep Pull-ups
ROW RUN
WILL 15,11,8,8,10,10 JUSTIN H. 15,15,15,10,10,15
MATT 8,7,6,6,4,9,10 BLANE 15,15,11,13,13,15
PHILIP 10,8,8,4,4 BRIAN 18,15,12,12 (800M)
KIRK 12,11,8,8,8,7,8
STEWART 7,7,7,5,5,6,3
HOPPER WOD
5 TIRE FLIPS
10 BOX JUMPS
15 BALL SLAMS
5 RDS FOR TIME:
PHILLIP 7:33
CHRIS 8:33
GARRIS 8:40
WILL 10:36
JOHN K. 10:39
WEDNESDAY 081118
Push jerk 1-1-1-1-1-1-1 reps
MEN LADIES
PAUL B 315 CHRIS N.150
MIKE J. 295 STEPH R.120
GARRIS G.245 DONNA A. 120
CHRIS S. 245 BROOKE 120
JOHN K. 225 LEE ANNE 115
JOYCE C. 115
TUESDAY 081117
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 pull-ups
RX
JOHN K. 8:35
BRIAN M. 8:57
PAUL B. 9:04
ERIC G. 9:05
JUSTIN H. 9:07
STEPH R. 11:32
MEN (MOD) LADIES (MOD)
JOHN B. 9:54 SARAH B. 9:53
KYLE 10:23 LESLIE S. 9:53
GERALD 10:23 SANTANNA 10:03
HALEY G. 10:04
JAMMA 11:41
MONDAY 081115
Back Squat 5-5-5-5-5 reps
MEN LADIES
PAUL B. 455 STEPH 185
TRAVIS 345 JOYCE 165
TYE 315 SANTANNA 145
CHRIS 325 LESLIE 140
GARRIS 285 ERIN 100
SATURDAY 081114
Five rounds for time of:
95 pound Hang squat Snatch, 15 reps
Run 400 meters
RX
Brian M. 19:31
Bobbi M. 27:11 (65lb)
Phillip 30:20
MOD
Josh P. 18:34
Andrew T 21:36
Kyle 23:36
Will P. 25:48
Sanders 19:41 (Row 500m)
FRIDAY 081113
“Jason”
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
RX MEN
MOD MEN MOD LADIES
WEDNESDAY 081111
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
RX MEN RX LADIES
Justin H. 312 leslie 252
Paul B 300 Joyce 212
Jim C. 256 Kelly S. 195
Jimmy 253 Beth M 212
Blaine 250 Brooke 180
Sarah T 179
TUESDAY 081110
Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees
RX MEN RX LADIES
JIM C. 32:28 BOBBI M. 54:13
BRIAN M. 35:51 STEPH R. (3 RDS) 29:30
ANDERS V. 39:59
JACOB 40:40
JUSTIN 41:30
MOD MEN MOD LADIES
KYLE 36:41 LESLIE 38:04
JOSH P. 44:21 KELLY 41:33
PHILLIP B. 48:06 SANTANNA 43:50
JUSTIN A. 49:52 SARAH 45:10
MIKE 58:29 KELLY S. 46:03
MONDAY 081109
Power clean 1-1-1-1-1-1-1 reps
MEN LADIES
TRAVIS W. 275 LESLIE 100
JOHN K. 235 KELLY S. 100
CHRIS S. 225 SARAH T. 90
GARRIS G. 225 BROOKE 90
BRIAN M. 215 JULIE S. 75
PHILLIP S. 215
SATURDAY 081107
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
RX Men RX Ladies
Jim C. 12:43 Kelly 14:07
John M. 13:15 Sarah 19:57
John K. 13:20 chris 21:20
Josh P. 14:35
J.R. 15:20
MOD Men 500m Row MOD LADIES 500m ROW
Mike J. 16:21 Haley 16:36
Stewart 17:30 Julie 24:20
Mike 18:30
Sanders 19:59
THURSDAY 081106
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
RX Men Ladies
Brian M. 155
WEDNESDAY 081105
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps
RX’d Men RX’d Ladies
Jim 13 Bobbi 9 + 10 pull-ups
Brian M. 13 Stephanie 8
Anders 13
Justin H. 13
Paul B 12
Blaine 11
John 11
“MICHAEL”
3 Rounds For Time:
Run 800 meters
50 Back Extensions
50 Sit ups
RX’d Men RX’d Ladies
Justin A. 18:05 Steph 19:52
Will M. 19:20 Dawn 20:36
Todd 20:18 Leslie 21:18
William 20:05 Kelly 22:14
Josh M 20:40 Kelly 22:37
MONDAY 081103
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
As Rx’d
Men Women
Anders 18 Dawn 12
Brian M. 17 Steph 12
Aaron D. 16
John K. 15
Ray 15
FRIDAY 081030
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
RX Men RX Ladies
Brandon M. 17:14 Dawn W. 25:09
Aaron D. 18:22 Steph R. 27:19
Justin H. 22:49 Bobbi M. 34:01
Paul B. 22:49
Andrew T. 25:24
MOD Men MOD Ladies
Brent B. 24:14 Beth M. 20:34
Will M. 26:16 Sarah T. 22:50
Josh P. 27:07 Leslie S. 24:17
Sanders T. 28:28 Rachel 28:04
Will P. 32:25 Graham 28:47
Wednesday 081029
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Men Ladies
Mike J. 250-270-260 Chris N. 85-115-135
Brian M. 185-245-225 Dawn W. 100-105-125
Anders V. 185-205-195 Sarah T. 65-95-115
John K. 160-180-185 Steph R. 70-95-100
Jim C. 175-195-195 Dee 65-75-100
FRIDAY 081030
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
RX Men RX Ladies
Brandon M. 17:14 Dawn W. 25:09
Aaron D. 18:22 Steph R. 27:19
Justin H. 22:49 Bobbi M. 34:01
Paul B. 22:49
Andrew T. 25:24
MOD Men MOD Ladies
Brent B. 24:14 Beth M. 20:34
Will M. 26:16 Sarah T. 22:50
Josh P. 27:07 Leslie S. 24:17
Sanders T. 28:28 Rachel 28:04
Will P. 32:25 Graham 28:47
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Tuesday 081028
Squat clean 1-1-1-1-1-1-1 reps
Men Ladies
Paul 325 Dawn 135
Mike J 275 Bobbi 125
Johnathan K. 245 Leslie 100
Jim C. 225 Steph 95
Anders 225 Kelly 95
Blaine 205 Rachal 95
Eric 205
Monday 081026
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
(Squat cleans)
Men Ladies
Anders 8:36 Steph 16:26
Jim 14:55 Dawn 17:22
Philip 16:39 Bobbi 24:51
Blaine 17:01
Josh 21:52
Saturday
Crossfit Total
BS SP DL
Brian M. 335 195 365
Josh M. 295 165 345
Craig A. 225 125 245
Vic 225 185 245
Tye 340 155 425
Matt 340 155 435
Eric 295 145 410
Ray 300 155 435
Friday
400m x 4 or 5k
Wednesday 081021
Ten rounds for time of:
12 Burpees
12 Pull-ups
Men Ladies
Brandon M. 14:12 Steph 20:36
Anders 15:08 Dawn 24:22
Brian M. 16:02 Kelly 19:13 jumping PU
Jim C. 16:03 Beth 19:38
Aaron D 17:52 Felicia A 20:50
Tuesday 081020
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Men Ladies 65lb Rx
Jim 12 Dawn 10
paul 12 Steph 8
Eric 10 Joyce 5
Brian M. 10
Mike J 9
Monday 081018
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Men Ladies
Brian 19:45 Steph 28:54
anders 20:42 Kelly 29:01
Josh 22:14 Beth 32:00
Jim 22:16 Kelly S 34:20
Matt 28:47 Julie 39:15
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Men Ladies
Jim C 26 Steph 16
Josh M 23 sarah 12
Anders 22
Uncle Dan 20
Paul 18
Friday 081016
Snatch 1-1-1-1-1-1-1 reps
Men Ladies
Paul 225 Dawn 95
Travis 195 Bobbi 80
Eric 145 Kelly 75
Jim 145 Leslie 70
Aaron 135 (BW 145!) Kylan 60
Wednesday 081014
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
Men Ladies
paul 8:54 Dawn 16:49 95lb
jim 9:04 Bobbi 17:35 85lb
Josh M. 12:10 Steph 9:56 65lb
Mark 16:26 Leslie 12:28 65lb
Matt 13:48 Keylan 10:34 50lb
Brian 17:49 Felicia 9:31 50lb
Tuesday 081013
Deadlift 3-3-3-3-3 reps
Men Ladies
Paul 415 Joyce 175
Ray 405 Leslie 155
John 365 Dorothy 155
Brian 365 Rachel 135
Tye 365 Julie 125
Eric 365
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions
Men Ladies with 45lb
Brian M 8:24 Kelly 17:00
Tye 10:05 Steph 18:44
Mike J. 10:36 Leslie 19:36
Travis W 13:47 Chris 23:01
Anders V 15:34 Brooke 23:38
Friday 081009
“Erin”
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Men Ladies
Anders 14:44 Dawn 23:28
Jim C 17:01 Bobbi 29:19
Josh M. 18:01 Sarah Parker 19:01 20lb
Paul 18:32 Kyllan 22:05 20lb
John M. 20:07 Donna 18:59 15lb
Wednesday 081008
“Ryan”
Five rounds for time of:
7 Muscle-ups
21 Burpees
Men Ladies (21 pull-up, 21dips)
Jim C. 17:48 Steph 26:20
Anders 18:12 Dawn 27:12
Matt A 44:47
Josh M 49:17
Tuesday 081006
A. Weighted pull-ups 1-1-1-1-1-1-1 reps
Men Ladies
“Uncle Dan 126lb! Dawn 60lb!
Paul 112lb
Anders 112lb
Jim C 112lb
100 pull-ups for time
Men Ladies
Brian 9:45 Julie 20:08
Jhon 12:30
Will 13:08
Monday 081005
Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps
Men Ladies
Paul 16:24 Dawn 39:49 (95lb)
Brian M 18:24 Bobbi 29:46 (85lb)
Pat B. 20:35 Steph 23:20 (85 rd 1, 65rd4)
Mike J 20:54 Chris 16:54 55lb
Matt A 26:47 Kelly 17:07 55lb
Saturday 081004
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round
Men Ladies
Brian M. 22:09 Chris 31:28
Eric 22:41
“Uncle” Dan 24:27
Tye 25:03
John 26:04
Friday
3 rounds for Time:
50 Tsunamis
15 Burpees
3 Rope Climbs or 15 Rope Pull-ups
25 24′ Box Jumps
Men Ladies
Anders 9:39 Dawn 13:49
LT Sloan 10:05 Stephanie 15:01
JB 10:36 Joyce 15:07
Paul 11:04 Beth 15:39
Thomas 11:26 Kelly 16:12
Friday 081002
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.
Men Ladies
Paul 11rds, 10rds Dawn 7rds
Mike 9rds
Ray 8 rds
Anders 8 rds
Eric 5rds
Wensday 080930
Back Squat 5-5-5-5-5 reps
Men Ladies
Paul 405 Stephaine 235
Mike 365 Rachal 175
Eric 300 Joyce 155
Jim 300 Pat 135
Josh 255 Leslie 135
Tuesday 080928
Push Jerk 5-5-5-5-5 reps
Men Ladies
Mike J. 275 Dawn W. 110
Brian M. 245 Leslie 85
Jim C. 205
Blaine 165
Monday 080927
Four rounds for time of:
Run 400 meters
50 Squats
Men Ladies
Andrew 11:36 Steph 12:05
Anders 11:40 Dawn 12:45
Josh 11:47 Kelly 12:47
John 12:06 Leslie 13:40
Brian 12:17 Jen 16:20
Saturday
“Fight Gone Bad”
Wallball
Sumo Deadlift High Pull
Box Jumps
Pushpress
Row (Calories)
3 rounds five min each round, with a continues clock running complete movement with one minute at each station. Count each rep on all except the Row count Calories for points. At the end total the number scored and there is your score!
Men Ladies
Jim 353 Stephanie 263
Josh 344 Dawn 261
Matt 317
Brian 308
Will 261
Friday 080924
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Jim 8 100
Brian M. 8 91
Will S. 8 90
Anders 7 125
Matt 7 101
Wednesday 080923
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling [wmv] [mov]
Push-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep.” Barrier is 24.”
Men Ladies
PB 11:00 Dawn 12:22
Justin 11:47 Steph 13:41
Josh 12:15 Jama 13:00
Phillip 12:27 Leslie 12:38 55lb
Mike J 13:08 Felicia 12:47 55lb
Matt 13:10 Brooke 13:50 55lb
Tuesday 080922
“Isabel”
For time:
Snatch 135 pounds, 30 reps
Paul 2:19 Dawn 3:29 65lb
Josh 3:12 Steph 4:29 65lb
Mike 3:50 Leslie 2:30 55lb
Jim 4:01 Julie 3:10 55lb
Ashley 4:30
Monday 080920
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Men Ladies
Josh 19:57 Steph 30:43
Brian 20:58 Dawn 33:47
Jim 22:09 Leslie 35:20
Justin 22:10 Kelly 36:44
Julian 28:34 Beth 37:25
Thursday
“Grace”
135 pound Clean and Jerk, 30 reps
paul 1:47 Dawn 3:20
Brian 1:57 Steph 3:30
Brandon 2:35 Trish 3:33
MIke 2:37
Jim 2:40
Wensday 080916
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Men Ladies
John S. 16:09 Trish 17:10
Justin A. 17:10 Steph R. 19:22
Todd 19:20 Dawn G. 19:54
Brian M. 20:04 Leslie S. 22:14
Brad D. 20:24 Beth M. 25:34
Tuesday 080915
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Men Ladies
Anders 3:18 Trish 3:10
Brian 3:24 Dawn 5:24
Jim 4:10 Steph 6:24
Justin 4:50 Bobbi 7:21
John 6:19
Monday 080914
“The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Men Ladies
Brian Morris 27 Dawn 23 85lb
Haas 27 Steph 19 85lb
Jim 26 Leslie 21 65lb
Anders 24
Justin H. 24
Friday 080911
Hero workout of your choice.
Randy
75 snatches with 75lb
Best time: 3:29 with 95lb Paul
Badger
3 rounds
30 squat cleans
30 pull-ups
800 meter run
Tommy V.
21 Thusters 115lb
12 rope climbs
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs
Best time 14:13 paul
Wednesday 080910
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
Men Ladies
1. Aaron Dupree (BW) 155 268 Dawn (BW) 160 160
2. Justin H. (BW) Steph (BW) 135 113
3. Ray M. (BW) 195 245
4. Anders (BW) 195 238
5. Becker (BW) 245 200
Tuesday 080908
Run 5 K
Men Ladies
1. 21:50 Joey 26:14 Leslie
2. 25:56 Brian 28:44 Steph
3. 26:04 Brad
4. 26:08 Matt
5. 26:10 John
“Fight Gone Bad!“
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Men Women
1.Mike Jones 343 Steph 252
2. Jim Cox 340 Leslie 223
3. Brian Morris 335 Pat 209
4. Josh Macmahon 308 Dee 178
5. Anders Varner 304 Julie 160
Friday 080904
Deadlift 3-3-3-3-3 reps
Men Ladies
1. James 225,315,385,405,445×1 1. Steph 145,155,195,225,235 (1 rep max)
2. Ray 225,315,365,390,415 2. Dawn 155,175,195,215,215 (felt dizzy bad water!)
3. Josh M. 225,275,315,365,410×2 3. Rachel 145,155,185,195,205
4. Chris 225,275,315,365,405 4. Brooke 135,155,175,195,195
5. Josh H. 175,275,325,365,405 5. Joyce 135,155,175,185,185
Wednesday 080903
Back Squat 3-3-3-3-3 reps
Men Ladies
1. Ashley 225,275,315,365,405 1. Rachel 115,135,155,185,205
2. Chris 135,225,315,335,405 2. Steph 115,135,155,185,205
3. Mike 185,225,275,315,380 3. Joyce 50,80,100,120,140
4. Becker 135,225,315,335,365 4. Donna 65,95,105,115,130
5. Jim 185,225,275, 315,335 5. Ammie 45,65,75,95,105 (BW105)
Tuesday 080802
Push jerk 3-3-3-3-3 reps
Men Ladies
1. Mike Jones 135,185,225, 255,275 1. Racheal Weldon 50,60,70,90,100
2. Paul B. 135,185,225,255,275(missed) 2. Stephanie Roberts 50,60,70,80,90
3. Becker 135,185,225,255,255 3. Leslie Shields 50,60,70,80,95
4. Ashley 135,155,185,205,235 4. Brooke Mcquirke 50,60,70,80,95
5.Brian Morris 135,155,185,205,225 5. Joyce 50,60,70,80,90
Monday 080831
Weighted pull-ups 1-1-1-1-1-1-1 reps
1. Joey BW 155 30,40,50,60,70,90
2. Paul BW 266 30,40,50,60,70,80
3. Jhon BW 200 30,40,50,60,70,80
4. Becker BW 255 30,40,50,60,70,70
5. Brian BW 195 30,40,50,55,55,55,55
Monday 080830
Four rounds for time:
Run 400 meters
Rest 2 minutes
1. joey 5:20
2. Josh 5:30
3. Jhon 5:35
4. Brian 5:50
5. Paul 6:40
Saturday 080829
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
1. Jim Cox (rx) 9:17
2.paul Beckwith (rx) 12:58
3. Joey (rx) 15:47
4.Brian Morris 7:30
5.Josh McMahon 10: 09
Friday 080827
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Post time to comments.
1. Brandon Millsaps 9:56
2. Brian Morris 11:08
3. Paul Beckwith 13:10
4. Chris Roberts 18:21
5.John Monroe 19:41
Wednesday 080826
Front Squat 10-10-10-10-10 reps
PB 135,185,225,275,325×5
BM 135,175,185,205,225
Ashley 135,175,185,205,225
Tuesday 080825
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Post time to comments.
Men Ladies
1. Aaron Dupree 47:30 (Non-partitioned) 1. Bobbi Millsap 1:06.11 (Non partitioned
2.Brian Morris 48:10 (Non-Partitioned) 2. Stephanie Roberts 46:10
3. Jim Cox 48:51 (Non-Partitioned) 3. leslie sheilds 46:40
4. Anders Varner 50:19 (Non-Partitioned) 4. Leah 54:04
5.Justin Heilfer 46:30 Partitioned
Monday 080825
For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps
Post time to comments.
Men Women RX 65
Brandon Millsap 13:04 Bobbi Millsap 19:15
Anders Varner 13:12 Leslie Sheilds 16:39 (50lb)
Paul Beckwith 13:25
Jim Cox 13:40
Brian Morris 14:10
Saturday 080823
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
1. Brian Morris 16:01
2. Jim Cox 16:10
3. Josh McMahon 20:10
4. “uncle Dan” 20:10
5. Josh McMahon 20:43
Friday 082208
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Men 1-1/2 pood Women 1 pood
1. Jim cox 8:05 Stephanie Roberts 10:11
2. Paul Beckwith 8:30
3. Anders Varner 8:35
4. Brian Morris 8:45
5. Josh McMahon 10:11
Wednesday 082008
Run 400 meters
135 pound back squat, 30 reps
Run 400 meters
135 pound Front squat, 20 reps
Run 400 meters
135 pound Overhead squat 10 reps
1. Josh McMhaon 10:29
2. Anders Varnder 11:28
3. Paul Beckwith 12:31
4. Brian Morris 11:50
5. Brandon Millsap 12:11
Tuesday 080819
Deadlift 1-1-1-1-1-1-1 reps
1. Paul Beckwith 315, 405,455,500,525,555,555
2. Ray Moore 225,315,365,415,425,435,440
3. Matt Awtrey 315,335,355,375,405,425
4. Sgt Mac 225,335,355,365,385,405,425
5. Josh McMahon 315,335,355,365,385,405,425
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups
1. Jim Cox 13:25
2. Brandon Millsap 14:36
3. paul Beckwith 21:20 (155lb thrusters)
