Tuesday, January 31, 2012

Wednesday-February 1, 2012


The Ager


Complete as many rounds as possible in 14 minutes:

5 Pull Ups
10 Push Ups
15 Double Unders
POST TIMES TO COMMENTS

Monday, January 30, 2012

Tuesday-January 31, 2012


” Straight Up”
AMRAP 12:
7 Overhead Squats (75, 55)
7 Burpee Box Jumps  (20")
7 Kettlebell Swings (53, 35)

POST ROUNDS TO COMMENTS

Saturday, January 28, 2012

Sunday- January 29, 2012


"Donny Shankle Fundraiser WOD"


3 minutes work
3 minutes rest
3 rounds
Weight is 70% of max power clean
-1 deadlift
-3 jump shrugs
-1 squat clean
-amrap jerks
-score is your total jerks across three rounds
-bar stays in hands at all times once picked up
-if you drop you must do complex to get to the jerks

Friday, January 27, 2012

Overall Standings after final WOD


Overall Standings

1. J-Bear- 774
2. Animal Style- 719
3. Matt- 683
4. Rick- 680
5. Jack- 609
6. Nunn- 558
7. Carmi- 555
8. Terry- 487
9. Jules- 449
10. Peanut- 392
11. Lala- 386
12. Megan- 384
13. Jen- 371
14. Eli- 362
15. FloJo- 353
16. Michele- 314
17. Doug- 274
18. Foxy- 257
19. U-Boat- 239
20. Nadyne- 211
21. J-Go- 67
22. Tsu tsu- 64
22. Kevin- 64

For all those who are participating in the Open with plans to stay on the board and HAVE NOT completed ALL 6 WOD's, please start asking about make up days!!!

Saturday-January 28, 2012


Warm up:
450m run
30 thrusters (PVC)
10 burpees
20 Cossacks

3 min AMRAP:
8 overhead walking lunges (45lbs/25lbs)
5 kettlebell snatches, left (53lbs/35lbs)
5 kettlebell snatches, right (53lbs/35lbs)
1 minute rest
3 rounds for time

Wednesday, January 25, 2012

Thursday-January 26, 2012

Jon North


Complete AMRAP in 10 minutes of:
10 Kettlebell Swings (M: 24 kgs, W: 16 kgs)
20 Squats
100 Meter Sprint
POST TIME TO COMMENTS

Tuesday, January 24, 2012

Wednesday-January 25, 2012


9 min AMRAP:

     4 reps Ground to Overhead (135#, 95#)

     8 reps Ring Dips

     12 reps Box Jumps (24", 20")

POST TIME TO COMMENTS

Monday, January 23, 2012

Saturday, January 21, 2012

Sunday- January 22, 2012

Ryan Fischer from Crossfit Mean Streets

WOD
15 overhead squats (M:95#/W:65#)
15 wall balls (M:20#/W:14#)
25 double unders
10 overhead squats
10 wall balls
25 double unders
5 overhead squats
5 wall balls
25 double unders
For time
POST TIMES TO COMMENTS

Friday, January 20, 2012

Saturday-January 19, 2012




OPEN WOD 11.3

Complete as many rounds and reps as possible in 5 minutes of:
                                                                -Squat clean (165lb / 75k
 -Jerk (165lb / 75kg)
Masters Men-  135lbs
Womens- 110lbs
Masters Women- 75lbs

DESCRIPTIONSquat clean and Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels
ADDITIONAL NOTES
Please be sure to watch the entire workout instruction video for full details. One round includes a squat clean and a jerk. You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt. You will enter your result by the number of rounds completed, plus an additional squat clean if the final round is incomplete.

Wednesday, January 18, 2012

Thursday-January 19, 2012


15 min AMRAP:
- 1 Ring push-up, 1 Toes to bar, 100m Run
- 2 Ring push-ups, 2 Toes to bar, 100m Run
- 3, 3, 100
- 4, 4, 100…
POST ROUNDS TO COMMENTS

Tuesday, January 17, 2012

Wednesday-January 18, 2012

Looks like a wonderful afternoon to me!!!!

WOD
5 Rounds
21- Double unders (50 singles)
15- KB swings (53/35)
9- Thrusters (95/65)
POST TIME TO COMMENTS

Monday, January 16, 2012

Tuesday-January 17, 2012

Dan Bailey

Complete 7 rounds for time:
7 Deadlifts - 315 lbs/205
5 Lateral Burpees
100m run
POST TIME TO COMMENTS

Saturday, January 14, 2012

SUNDAY- January 15, 2012


 Complete as many 
rounds and reps 
as possible in 20 
minutes of: 

Open Men
5 Power cleans (145lbs / 65kg) 
10 Toes to bar 
15 Wall balls (20lbs to 10' target)

Masters Men
5 Power cleans (130lbs / 60kg) 
10 Toes to bar 
15 Wall balls (20lbs to 9' target

Open Womens
5 Power cleans (100lbs / 45kg) 
10 Toes to bar 
15 Wall balls (14lbs to 9' target

Masters Women

5 Power cleans (75lbs / 35kg) 
10 Toes to bar 
15 Wall balls (10lbs to 9' target

POST ROUNDS TO COMMENTS

Friday, January 13, 2012

Saturday-January 14, 2012


WOD
As many rounds as possible in 10 minutes
5 Handstand push-ups
10 Walking lunges

POST ROUNDS TO COMMENTS

Wednesday, January 11, 2012

Thursday-January 12, 2012

Bella Bar


3 rounds:

In 2 minutes, perform:

10 Thrusters 135/95 lbs,  then as many Pull-ups as possible in the remaining time.

rest 1 minute

AMOUNT OF PULLUPS IS YOU SCORE

POST SCORE TO COMMENTS

Tuesday, January 10, 2012

Wednesday-January 11, 2012


WOD
20 Minutes
1 Minute work
1 minute rest
As many rounds as possible of
5 Wallball
5 Burpees

POST ROUNDS TO COMMENTS

Monday, January 9, 2012

Tuesday-January 10, 2012

Miko Salo


WOD
For time
10 Rounds
10 Bent over row 95/65 elite 135/95
10 push-ups (chest to deck)

POST TIME TO COMMENTS

Saturday, January 7, 2012

Friday, January 6, 2012

Saturday-January 7, 2012


WOD
Complete for time:
1000 Meter run
100 Push-ups
10 Snatch (M: 135, W: 95 lbs)
POST TIMES TO COMMENTS
And now for a little tutorial on how to make home made gymnastic rings




Wednesday, January 4, 2012

Thursday-January 5, 2012


As many rounds as possible in 5:00 of:

10 Burpees

10 Goblet Squats, 1.5/1 pood


1 minute rest


3 rounds for time

POST TIME TO COMMENTS

Tuesday, January 3, 2012

Wednesday-January 4, 2012


5 rounds for time of:
9 Hang Power Snatches, 75/45 pounds
21 Double Unders

POST TIME TO COMMENTS

Monday, January 2, 2012

Tuesday-January 3, 2012


WOD

"Cindy was a nice Girl"

10 Min AMRAP/ Every Rep Counts
5 Chest to Bar Pull Ups 
10 Hand Release Push Ups
15 Front Squats (85lbs/55lbs)

POST ROUNDS TO COMMENTS