Archive for September, 2007

9/27/07 WOD

Friday, September 28th, 2007

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)

9/26/07 WOD

Thursday, September 27th, 2007

“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

9/25/07 WOD

Thursday, September 27th, 2007

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.jpg

Vince and John happy to be doing CrossFit!

9/24/07 WOD

Wednesday, September 26th, 2007

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 and 9/22/07 WOD’s

Monday, September 24th, 2007

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

9/20/07 WOD

Friday, September 21st, 2007

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

           

9/19/07 WOD

Thursday, September 20th, 2007

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  

9/18/07 WOD

Wednesday, September 19th, 2007

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.jpg

Eric and Connor enjoying the trees

9/17/07 WOD

Tuesday, September 18th, 2007

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)

9/14/07 WOD and 9/16/07 WOD

Monday, September 17th, 2007

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