WOD - "9's"
9 - Deadlift
9 - PullUps
9 - Ball Slams
9x2 - Tire/Box Jumps
400m Run
Results:
7 Rounds
Joe 22:27
6 Rounds
Bryan 21:19
Miguel 22:28
Homer 23:06
Ryan F. 23:25
Nyra 22:00
5 Rounds
Noah 17:57
Melisa 19:46
Yolanda 20:12
Dustin 20:26
Drew 21:02
Adam 21:10
Greg 21:21
Alisha 17:57
Anthony 22:19
Tanya 22:40
Ken 22:52
Leigh 23:09
4 Rounds
Greg V 20:20
Oliver 20:30
Cass 21:17
Cindy 22:21
Elizabeth 22:05
John 24:40
08 July 2009 - WOD - TABATA
Station 1 Wall Ball / Med Ball Clean
Station 2 Ring Rows / Ring Holds
Station 3 Decline PushUps / PushUps
Station 4 KB swings / KB sumo high pull
Station 5 300m Run (You have 50 sec)
Each station consists of 2 movements, except for station 5.
Perform a circuit of Stations 1 thru 5 FOUR times. (20 Minutes Total)
Core = Tabata Planks
Tuesday - WOD - "21-18-15-12-9-6-3"
Reps of 21,18,15,12,9,6,3 of the following
Heavy Front Squats (#135,#115,#95,#75,#65,#55,#45,#35,#22)
Military Squats
Full Range Push Ups
For Time.
250 Meter Max Row or 500 Meter Max Row
CORE: 30 Ab Rollers
RESULTS:
Drew - #135 = 11:37 Kelly - #65 = 8:57
Ryan - #135 = 12:53 Melisa #65 = 13:29
Noah - #115 = 11:09 Michelle G 65# 14:26
Bryan - #95 = 8:15 Michelle A 65# 15:54
Mark - #95 = 8:48 Nyra - #45 = 9:29
Dustin - #95 = 8:48 Jen - #45 = 11:10
Jose H - 95# = 9:50 Amanda - 35# = 17:03
Jose G. 95# = 11:52 Julie C. - 35# = 17:48
Homer - #95 = 11:54 Melanie 35# = 19:31
Matt - 95# = 12:10
Oliver - 95# = 13:19
Kevin - 65# = 24:01
Monday 06 July 2009 - Filthy Fifty
Do 50 reps each of the following:
Box Jumps
Jumping Pull Ups
KettleBell Swings
Walking Lunges
Push Press
Back Extensions
Knees to Elbows
Wall Ball Shots
Burpees
Double Unders
Results:
Bryan (75#) 28:27
Ryan F. 23:59
Drew 24:13
Nyra 24:42
Yolanda 29:34
Homer 29:35
Rick 30:15
Jen 30:37
Michelle A. 30:41
Jose H 31:06
Joe 31:15
Noah 31:19
Jose G 31:48
Tanya 32:46
Kyle 33:40
Matt O 35:48
Ron 36:57
Mark K 37:06
Oliver 19:01 (25 Reps)
Greg 32:38 (25 Reps)
Kendell 36:11
Eamon 36:11
Cass 36:11
Cindy 36:11
Josh 36:11
Thao 36:11
Sunday WOD = KB Hell
Partner WOD - 300 Kettlebell Swings
Partners take turn between 250 Meter Row and doing Kettlebell Swings until team does 300 Kettlebell Swings.
CORE: 50 Med Ball Soccer Situps
RESULTS:
Ray / Ken = 88lbs(#53,#35) = 15:38
Melisa/Matt = 70lbs(#44.#26) = 13:52
Saturday WOD - "July 4th Deck of Fun"
Partner WOD - Go Through Entire Deck of Cards for Time - (Share or do individual reps)
Clubs = PullUps
Hearts = Tire Jumps
Diamonds = Burpees
Clubs = Double Unders
A = 14, K = 13, Q = 12, J = 11, 10 to 2 = face value
RESULTS:
Individual Reps:
Alisha / Melisa = 36:42
Mike L / Jennifer = 37:00
Yolanda / Lisa Hunter = 40:03
Shared Reps:
Rick / Ray = 22:45
Kelly / Tracy = 25:34
John / Ken = 35:50
Amanda / Matt O = 38:05
GREAT JOB EVERYONE!
03 July 2009 - WOD - Friday
21-15-9-3
Wall Ball
Ring Pulls
Squats
Push Ups
400m run after completing 4 movements
Results: WOD 250m Row Time
Justin 11:51 42.0
Alisha 11:58 49.2
Miguel 12:32 44.5
Jose 13:30 42.5
Ken 14:01 47.2
Rick 14:21 DNF
Dennis 14:50 41.5
Yolanda 14:51 56.9
Jen 14:58 55.7
Missy 15:58 55.7
Matt O 15:58 46.0
Lisa 16:21 52.8
Kelly J 16:14 1.11:2
Kelly B 16:30 56.2
Josh 16:41 47.8
Kim 19:04 56.3
Amanda 19:57 1.08:0
Thursday WOD ' "5's"
5 Reps of the Following:
Ring Dips
Pull Ups
Barbell Sumo Deadlift High Pull
Wall Ball
Tire Flips
300 Meter Run or 250 Meter Row
Max Rounds in 20 Minutes
CORE: 30 Ab Rockers
RESULTS:
Matt R = 8 @ 22:50 (85#)
Ryan F = 8 @20:30
Joe = 8 @ 20:35
Justin = 8 @21:00
Miguel = 8 @21:36
Andrew = 8 @22:30
Anthony= 7 @ 20:49
Noah= 8 @ 22:14 (75#)
Tanya = 7 @ 21:33 (45#)
Homer = 7 @22:40
Michele G = 7 @ 22:46
Melisa = 7 @23:00 (#55)
Ken = 6 @20:15
Julia = 6 @21:05 (#55)
Oliver = 6 @ 21:15 (55#)
Elizabeth = 6 @ 22:10
Mike = 6 @ 22:50 (75#)
Greg = 6 @ 24:59
Matt = 6 @ 25:10
Kelly G = 7 @22:26 (m)
John = 5 @ 20:26 (55#)
Brian = 5 @20:57
Cindy = 5 @ 22:24
Cassie = 5 @ 22:36
Wednesday WOD: "Tabata Wednesday"
4 Rounds @ 2 Sets per station
Push Press
Single Rope Jumps
Ball Slams
PushUps
Rowing (no rest - row for 50 seconds)
40 second rest at the end of each round
Score lowest rep on any of the 8 rounds performed on each station
CORE: 3 x 10 AB Rollers
SCORING:
Ryan F (#95) = 106
Homer (#75) = 109
Andrew (#75) = 106
Kyle (#75) = 93
Noah (#75) = 91
Anthony (#75) = 77
Matt (#75) = 71
Joe (#75) = 65
Greg (#75) = 59
Scott (#75) = 50
Ken (#55) = 131
Josh (#55) = 99
Alisha (#45) = 137
Yolanda (#45) = 88
Jen (#35) = 105
Kelly B (#35) = 92
Tanya (#35) = 92
Kim (#35) = 89
Julia (#35) = 80
Lisa Hu (#35) = 64
Julie C (#35) = 61
Gina (#22) = 84
Tuesday - WOD - "Bottoms Up"
300 Meter Row
20 "Bottom Up" KB Clean and Press
30 Double Unders
20 "Bottom Up" KB Clean and Press
30 Tire Jumps / Steps
20 "Bottom Up" KB Clean and Press
30 Weighted Situps
20 "Bottom Up" KB Clean and Press
2 or 3 Rounds for Time
CORE: 30 Leg Lifts on Dip Station
RESULTS:
4 ROUNDS:
Michelle - 37:56 (#10)
3 ROUNDS:
Homer - 26:40 (#26)
Mike L - 26:50 (#26)
Matt R - 27:48 (#26)
Ryan F - 29:30 (#26)
Ray - 33:33 (#26)
Kyle - 35:31 (#26)
Jose H - 35:37 (#26)
Drew - 35:37 (#26)
Alisha - 25:38 (#15)
Yolanda - 30:05 (#15)
Julia - 30:34 (#15)
Kelly G - 35:34 (#15)
Jen - 36:15 (#15)
Anthony - 36:30 (#26,#20)
Matt O - 39:33 (#20)
Michelle G - 31:26 (#10)
2 ROUNDS:
Kevin - 24:11 (#15)
Carlos - 24:19 (#15)
John M - 33:10 (#20)
Ken - 23:36 (#15)
Brian E - 30:55 (#15)
