We did 5x5x3x3x3x1x1 Hang Clean and Jerk for max effort.
Names Weight
Jeff 195
Brett W 185
John 185
Brian 165
Shane 165
Vince 160
Brett R 155
James S 145
Jason 145
JT 125
Chris 115
Kim 95
Dawn 95
Sarah S. 95
Marilyn 85
Debbie 35 (1 arm clean and jerk)
“Dirty 30 Modified”
30 Wallball 20/12lb ball
30 Burpees
30 Calories on Rower
30 Kettlebell Swings 55/35lb Kettlebell
30 Box Jumps
30 Pullups
30 Thrusters 65/45lb thruster
Names Time Weight
Eric H 12:02 20/55/65
Shane 14:57 20/55/65
Steve 16:14 20/55/65
Brian 16:29 20/55/65
Connor 16:56 20/55/65
Kevin 15:51 20/35/65
Shawn 17:51 20/35/65
Justin 22:13 20/35/65
Marilyn 16:14 12/35/45
Debbie 14:27 8/15/15 1 arm thruster
18 Deadlifts
200 Row
9 Push Press
400 M Run
3 Rounds for time
225/135, 185/115, 135/95, 115/65
Names Time Weight
Jeff 18:45 275/155
John 14:44 225/135
Steve 16:04 225/135
Brian 16:48 225/135
Vince 17:04 225/135
Eric S 19:53 225/135
James S 25:13 225/135
Brett W 22:07 185/135
Ron 13:31 135/95
Jason 16:06 135/95
Shawn 16:27 135/95
Jon 22:25 135/95
Erin 14:10 115/65
Ted 19:12 115/65
Kim 20:05 115/65
Sandy 22:56 65/35
Vince and John happy to be doing CrossFit!
Sorry, I realized I forgot to post this WOD.
7 Overhead Squats
10 Pushups
13 Double Unders
As many rounds that can be done in 20 minutes.
95, 65, 45 are the weight options.
Names Rounds Prescription
Eric H 11 95
Vince 10 1/3 95
Eric S 9 2/3 95
Steve 9 95
Brian 8 95
Brett W 12 2/3 95 (Single Jump rope)
Jami 9 95 (Single jump rope)
James S 8 1/3 95 (single jump rope)
Connor 13 65
Joe L 10 65
John 9 65
Brett R 12 65 (single jump rope)
Jon 10 65 (single jump rope)
JT 9 1/3 55
Kevin 12 2/3 45
Josh 11 45
Erin 10 45
Kim 7 45
Justin 10 45 (single jump rope)
Marilyn 10 45 (single jump rope)
Chris 6 45 (single jump rope)
Bill 5 45 (single jump rope)
Jerry 5 45 (single jump rope)
Debbie 10 1/3 65 (back squats, 20lb single arm press)
9/21 WOD
A nasty one today.
13 19 25
Thruster
Burpee
Sumo Deadlift High Pull
Pullup
95, 75, 55, 45
Names Time Prescription
Jeff 19:28 95
Eric H 20:49 95
Vince 22:22 95
Steve 25:17 95
John 28:24 95
Connor 28:45 95
Brian 30:56 95
Joe L 21:39 95(jumping pull-ups)
Ron 25:51 75
Brett R 28:35 75
Kevin 18:37 65
Jason 25:02 65(band pull-ups)
Jon 33:48 65(band pull-ups)
Shawn 24:13 55
James S 28:33 55(band pull-ups)
Marilyn 19:45 45(band pull-ups)
Sarah S 27:31 45(band pull-ups)
9/22/07 WOD
25 Kettlebell Swings
20 Box Jumps
15 Snatch
3 Rounds for time
Jeff 19:47
Joe L 21:56
Justin 22:32
3x3x3x3x3
Overhead Press for maximum effort
Names Weight
Brett W 145
John 135
Vince 135
James S 125
Connor 125
Jon 115
Dawn 105
Josh 105
JT 95
Justin 90
Shawn 75
Marilyn 65
400 M Run
60 Wallball
20 Squats
600 M Run
40 Wallball
40 Squats
800 M Run
20 Wallball
60 Squats
For time
Names Time
Connor 16:39
Kevin 16:47
Jeff 17:26
Shane 18:38
Vince 18:53
Shawn 19:21
Justin 21:58
Steve 22:17
Brian 22:51
Jason 25:04
Brett R 26:28
Jami 28:39 (600 and 800 Row)
Jon 34:23
500 m Row
21 Pullups
21 Dips
21 Pushups
21 Situps
500 m Row
21 Pullups
21 Dips
21 Pushups
21 Situps
500 M Row
Names Time Prescription
Jeff 13:48 RX
Brett W 15:14 RX
Vince 15:24 RX
Eric S 16:35 RX
Brett R 16:41 RX
Shane 20:21 RX
Connor 22:06 RX
Marilyn 15:09 Band assist
Erin 16:20 Band assist
Chad 18:55 Band assist
Joe L 18:58 Band assist
James S 19:04 Band assist
Sandy 2516 Band assist
Bill 25:26 Band assist
Eric and Connor enjoying the trees
We did a 21 18 15 12 9 today.
Deadlift
Hang Power Clean
Push Jerk
95,65,55,45
Names Time Weight
Jeff 12:05 95
Eric H 13:58 95
Steve 15:14 95
Joe L 15:15 95
Connor 15:49 95
Shane 18:15 95
Eric S 18:23 95
Brett W 23:56 95
Jami 21:40 75
Jason 13:22 65
Kevin 17:05 65
JT 19:51 65
Angela 15:01 55
Marilyn 15:53 55
Dawn 27:02 55
Justin 19:35 45
Debbie 15:59 25 (1 arm dumbbell)
9/14
“Tabata Friday”
Box Jumps
Pullups
Wallball
Pushups
Sumo Deadlift High Pull
Vince 43
Connor 42
Kevin 42
Eric H 42
Kim 37 (jumping pullups)
Marilyn 35 (band pullups)
Dawn 34 (jumping pullups)
Brett W 33
JT 32
James 30
Jason 30
9/16
3 rounds
10 thruster
20 burpees
30 weighted bunny hops
900 m run
Jeff 29:42
Joe L 30:44
Vince 31:42
Sarah 35:24
Brian 38:54