10/31/2010 Happy Halloween

10.31

 155 pound Squat Clean and Jerk, 30 reps
Athletes:

   SMR 3:24 15lbs
   SMW 4:30 65lbs junk knee




& Halloween night- After hour athletes:

-----------------------------
Rimma and Sherrill working on 100 sit ups for time..
----------------------------

10/30/2010 WOD

10.30
 10 rounds
 10 Pullups
 10 Pushups


todays athletes:

   TMM 20:38, 7:07 100 situps for time
   SLW 20:38, 4:29 100 situps for time

10/29/2010 WOD

10.29
 Complete as many rounds as possible 20 minutes of:
 10 Wallball shots, 20 pound ball
 10 GHD Sit-ups
 10 Back extensions


Athletes:

   VSO 13r 35lb thruster
   SJK 6r +10su 15lb thruster
   SLW 9r + 5su 7lb db thruster
   RIM 9r
   SH  6r +10su 20lb wallball 8ft
   PAM 9r 5lb db thruster
   SMR 13r 15lb thruster
   ANN 8r + 10 thruster 25lb thruster
   SMW 17r RX

10/27 WOD

10.27
 Complete as many rounds as possible 20 minutes of:
 95 pound Squat snatch, 10 reps
 10 Ring dips
 10 Knees to elbows


Athletes:

   PAM 6+10d
   SJK 6+7d
   SH  6+7d
   ANN 11
   TMM 7+2s
   SLW 7+2s
   SMW 3+3s RX

10.28
 Run 5K
athlete-
excellent work Lisa!   LISA 58:26

10/25/2010 WOD

10.25
 Ten rounds for load and time of:
 1 Clean and Jerk
 5 Pull-ups
 10 Push-ups
 15 Squats


Athletes:

   L     14:46
   STEPH 11:47
   SJK   19:26
   SH    31:27
   SMR   17:48
   SLW   15:27
   TMM   16:03
   SMW   16:19

10/23 & 10/24 WOD

10.23

 Seven rounds for time of:
 10 Wallball shots, 20 pound ball
 10 Pull-ups

                                                                                     



Todays athletes and times:
    SMW 6:03 RX

10.24
   21-15-9 reps of:
   225 pound Deadlift
   135 pound Overhead squat


Athletes:

     TMM 5:05
     SLW 5:03
     SMW 4:30 65lb

10/19/2010- Bulger WOD & 10/20 Thrusters

10.19
 "Bulger"
 Ten rounds for time of:
 Run 150 meters
 7 Chest to bar pull-ups
 135 pound Front squat, 7 reps
 7 Handstand push-ups


Todays Athletes:

   CAM   39:11
   STEPH 22:46
   L     26:00
   VSO   18:58
   SHEL  18:50
   SMW   36:20 [HSP 25+abmat]

10.20
 Thruster 1-1-1-1-1-1-1 reps
Go athletes go:

   SJK 2:07 400m, 35lb
   SH  1:47 400m, 95lb
   TMM 2:03 400m, 36lb

10 /15 & 10/17th WOD

10.15
 Three rounds for time of:
 135 pound Hang power cleans, 15 reps
 15 Burpees


Athletes:   VSO 4:15
   SJK 9:17
   R   5:20
   SLW 5:16
   SH  10:23
   PAM 7:52
   ANN 10:45
   SMW 6:40 RX

10.17
 "Forrest"
 Three rounds for time of:
 20 L-pull-ups
 30 Toes to bar
 40 Burpees
 Run 800 meters

Great work Athletes:   TMM 28:14
   SLW 26:12
   SJK 36:47
   SH  37:13
   PAM 38:16

10/13/10 WOD

10.13  For time:
 50 Wall ball shots, 20 pound ball
 10 Muscle-ups
 40 Wall ball shots, 20 pound ball
 8 Muscle-ups
 30 Wall ball shots, 20 pound ball
 6 Muscle-ups
 20 Wall ball shots, 20 pound ball
 4 Muscle-ups
 10 Wall ball shots, 20 pound ball
 2 Muscle-ups


 Athletes:


LC  10:50
   ANN 16:54
   VSO 10:58
   SJK 14:52
   PAM 12:23
   TAM 10:29


Athlete

   

10/10/2010 WOD - "Tabata This!"

10.11
   "Tabata This!"
   Tabata Row
   Rest 1 minute
   Tabata Squat
   Rest 1 minute
   Tabata Pull-up
   Rest 1 minute
   Tabata Push-up
   Rest 1 minute
   Tabata Sit-up

   The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
   Tabata score is the least number of reps performed in any of the eight intervals.
   Unit for the row is "calories".


Athletes:     SLW 7 9 9 6 6
     TMM 8 10 7 6 6

10/09/2010 WOD

10.09
 Baseline
 400m run
 40 Squat
 30 Situp
 20 Pushup
 10 Pullup


Athletes:   VSO 4:50
   SLM 5:15
   TMM 6:24
 SMW 6:03 

10/07/2010

10.07
 21-15 and 9 rep rounds of:
 Left-arm Kettlebell snatch, 1.5 pood
 Right-arm Kettlebell snatch, 1.5 pood
 Pull-ups

Athletes:   LC  6:04                                                            
   CAM 15:00
   VSO 6:04
   PAM 8:46
   ANN 9:50

10/05/2010 WOD

10.05
 "Cindy"
 AMRAP 20
 5 Pullup
 10 Pushup
 15 Squat

Todays athletes:                                                    

   SLW 14r
   TMM 14r
   PK  10r
   ANN 13r

10/04/2010 WOD

10.04
 For time:
 95 pound Back squat, 50 reps
 15 ft Rope Climb, 5 ascents
 115 pound Back squat, 40 reps
 15 ft Rope Climb, 4 ascents
 135 pound Back squat, 30 reps
 15 ft Rope Climb, 3 ascents
 155 pound Back squat, 20 reps
 15 ft Rope Climb, 2 ascents
 175 pound Back squat, 10 reps
 15 ft Rope Climb, 1 ascent


todays athletes:

   SJK  15:26
   SSM   7:20
   SLW   7:48
   SLMW  4:26
   SMR   8:34
   PK    8:41
   VSO   5:54