WARM UP

20 Dislocates
20 OH Squats
20 Lunges
20 Burpees

SKILLS

OH Squat

WOD

30-20-10 of:

OH Squats @ 95/65
SDHP @ 95/65

"Randy Kalsu"

Every minute you MUST perform 5 burpees.  You then have the remainder of the minute to perform as many power snatches @ 75/55 as possible.  The workout is complete when you reach 100 power snatches.  Your score is the number of rounds it took you to complete. HAPPY HALLOWEEN!!!

 
WOD RESULTS

Bruce 14
Matt T. 9
Raul 10
Angie (65) 14
Mel. P. (65) 15
Josh 13
Percy 21
Baker 13
Sonja 18
Tommy 9
Eric C. 9
Aftab 11
Jamie 10
Hana 21
Torry 19
Cristina 31
Yaw 13
Simon 12
Sarina 17
Lydia (65) 19

Connor 12
Jessica 22
Tiffany 15
Madhu 22
Ken 10
Fabrice 22

WARM UP

10 Burpees
20 Dislocates
30 Sit Ups
20 Air Squats
10 Pull Ups

SKILLS

Push Press

WOD

100 Air Squats

Then 21-15-9 of:
Push Press @ 95/65
Pull Ups

100 Air Squats

WOD RESULTS

Gordana 13:43
Yaw @ 115 13:25
Serena 12:49
Katrina @ 75 9:14
Angela 15:37
Raul 8:15
Mark S 15:43
Tab 11:08
OC 8:53

Torry 12:11
Lydia 11:36
Madhu 14:10
Cristina 17:54
Cory 16:47
Biata 17:41
Mila 17:06
Mo 17:54
Alexandra 14:53
Judy 13:46
Kathy 16:23
Kelly 20:53
Scott A. 24:24
Dave C. 12:54
Ken 15:55
Alan 17:28

WARM UP

21-15-9 of:
Air Squats
Push Ups
20 Dislocates

SKILLS

Deadlift

WOD

"Mel P"

5 Deadlifts @ 275/185
10 Burpees
5 Rounds

Jamie 5:07
Lydia 7:07
Torry 7:37
Katrina 4:46
Mel. P. 4:40
Gun 3:19
Jay 3:51
Pete 4:00
Joel 5:57
Olimpia 5:25
Yaw 4:41

Mila 10:03
Hana 6:25
Cristina 8:40
Alexandra 7:22
Christine J. 11:13
Judy 5:26
Dan 6:50
TT Dave 6:59
Steph 6:12
Dave 6:15
Ken 6:54
Rachael 7:49
Holly 8:12
Leandra 8:04
Fabrice 7:28
Marco 5:14
Grace 5:15
Madhu 6:35
Leslie 8:08

WARM UP

10 OH Squats
10 Hang Cleans
2-3 Rounds

SKILLS

Cleans

WOD

Clean
1-1-1-1-1-1-1

A HUGE congrats to John Knox for his 13 min PR marathon on Sunday. John ran a 3:17 and qualified for Boston. This amazing accomplishment is more than deserved after all the hard training John's put in. Johnny Knox??? More like Johnny Rocks!!

WARM UP

25 Back Squats
25 Push Press
25 Deads

SKILLS

Press

WOD

"CrossFit Total"

1 Rep Max Back Squat
1 Rep Max Press
1 Rep Max Deadlift

WOD RESULTS

Cristina 380
Madhu 350
Leslie 305
Gordana 470
Mila 330
Katrina 470
Raul 915
Wendy 415
Scott A. 445
Dave C. 540
Bruce 730
Grace 455

15 Cleans @ 95/65
15 Burpees

As many rounds as possible in 20 min.

WARM UP

10 Thrusters
10 Burpees
10 HP Cleans
2-3 Rounds

SKILLS

Thruster

WOD

"135/95 Fran"

21-15-9 of:
Thrusters @135/95
Pull Ups

If 135/95 is too heavy, scale as needed.  Use a weight that is heavier than conventional "Fran."

WOD RESULTS

Yaw 12:07
Katrina 8:48
Scott K. 12:10
Tate @ 155 (2x Pull Ups) 16:51
Kevin @ 155 (2x Pull Ups) 19:26
Tab 15:34
Angie @ 105 10:28
Mel P. @ 105 12:35
Eric C. 17:02 (GI Fran)
Lydia 10:15

Dan 9:31
Cristina 10:42
Alexandra 11:50
Kathy 6:58
Wendy (Reg. Rxd) 12:04
Scott A 12:36
Natalie 14:16
Ken 7:20
Dave 7:29
Tiffany 10:15
Mark S. 11:32
Courtney 11:11
Fernanda 10:55
Daniel 10:43
Steven 13:18
Torry 5:03
Hana 5:43
Janine 8:36

WARM UP

20 Dislocate
20 Jumping Squats
20 Burpees

SKILLS

Power Snatch

WOD

Power Snatch
3-3-3-1-1-1

---or---

Overhead Squat
7-7-7-7-7-7-7

WARM UP

20 Dislocates
20 OH Squats
20 Burpees
20 Presses

SKILLS

OH Squats

WOD

50-40-30-20-10 of:

OverHead Squats @ 65/45
Lunge Steps

WOD RESULTS

Gordana 12:24
Lydia 11:51
Susan 13:19
Kelly 28:23
Demian 18:03
Angela 12:11
Simon 19:41
Eric C. 25:12
Jay 16:53
Scott J. 23:04
Serena 17:13

Cristina 15:55
Alexandra 14:36
Wendy 18:02
Katrina 12:30
Judy 14:11
Alan 16:16
Grace 15:51
Cec 16:21
Vanessa 18:29
Ken 19:00
Dave 12:46
Scott A. 27:22
Tiffany 12:22
Daniella 19:36
Torry 14:10
Hana 14:03

 
WARM UP
25 Air Squats
20 Dislocates
15 Burpees
10 Pull Ups

SKILLS
Jerk

WOD
30 reps of the complex:

3 Deadlifts
2 Hang Power Cleans
1 Front Squat
1 Jerk

@ 155/105

WOD RESULTS

Andrea 18:52
Katrina 13:50
Clint 15:36
Angie 12:06 (115)
Tate 14:46
Yaw 13:42
Sammy 21:11
Dave "MG" 16:49
Joel 19:14
Raul 21:49
Mel. P. 28:30 (115)

Madhu 18:12
Lydia 20:58
Mike 20:20
Leslie 20:20
Mo 20:50
Cristina 20:03
Alexandra 14:43
Wendy 17:35
OC 21:10
Ken 10:11
Dave C. 10:38
Courtney 17:16
Tiffany 12:07
Tony 16:24
Sarina 16:48
Fernie 19:20
Holly 9:23
Lisa 11:18
Amara 18:50
Fabrice 11:48
Cait 23:16
Leandra 12:06
Daniel 15:18
Michael 30:58
Christine J. 21:26

WARM UP

20 Burpees
20 Thrusters
20 Dislocates
20 OH Squats

SKILLS

Front Squats

WOD

Back Squat
3-3-3-3-3

Front Squat
1-1-1-1-1

WOD RESULTS

Hana 115/100
Torry 115/115
Gordana 175/140
Lydia 175/145
Mo 175/175
Cristina 130/120
Grace 165/105
Serena 175
Katrina 165/145
Susan 145/125
John 185/175
Alan 200/165
Anne-Marie 130/115
Scott K. 305/245
Matt 275/225
Mark S. 210/165
Sonja 165/135

15 Hang Cleans @ 135/95
30 Push Ups
5 Rounds

WOD RESULTS

Dave C. 9:59
Rose 9:48
Cec 21:02
Tiffany 19:38
Courtney 22:26
Scott A. 23:41
Jessica 20:31
Torry 13:09
Hana 18:14
Madhu 20:31
Grace 14:22
Anne Marie 26:34
Serena 21:51
Cristina 17:53

Dave "Muscle Gut" Laemers 18:26
Mel. P. 17:21
Yaw 23:11
Bruce 24:19
Scott 17:46
Eric C. 17:36
Joel 23:26
Alexandra 15:00
Lydia 18:19

WARM UP

21-15-9 of:

Air Squats
Push Ups
20 Dislocates

SKILLS

Burpee-Pull Up

WOD

"G.I. Jane"
100 Burpee Pull Ups

He finally got it! Pete pulled up a 600lbs deadlift yesterday.  Congratulations Pete!!!

WOD RESULTS

Hana 22:00
Torry 16:36
Leslie 23:43
Alexandra 17:51
Scott A. 16:48
Susan 16:12

Lydia 17:08
Yaw 19:34
OC 12:44
Katrina 12:44
John 13:41
Corey 22:50
Alan 24:57
John T. 28:22
Dom 12:13
Fernie 15:36
Tiffany 17:50
Courtney 18:36
Mark S. 22:10
Sarina 17:13
Olimpia 20:24
Tony 22:35
Pete 18:58

WARM UP

10 Burpees
20 Squats
30 Sit Ups
20 Dislocates
10 Burpees

SKILLS

Jerk

WOD

Jerk
3-3-3-3-3-3-3

WARM UP

20 Dislocates
20 Burpees
20 Pull Ups
5 Minutes of Double Unders

SKILLS

OverHead Squats

WOD

1 Min. of OHS @ 95/65
1 Min. of Pull Ups
1 Min. of Burpees
1 Min. Rest

5 Rounds.

WOD RESULTS

Olimpia 157
Sarina 189
Lydia 241
OC 252

Torry 238
Cristina 219
Hana 261
Leslie 191
Alexandra 221
Susan 234
Judy 237
Wendy 214
Renea 158
CJ 225
Percy 172
Denise 185
Tab 217
Tiffany 184
Ken 226
Dave 275
Janine 242
Kristen 168
Baker 212

Warmup
400 meter run
20 pullups
20 pushups
20 situps
20 squats

Skills
Thruster

WOD
Thrusters
5-5-5-3-3-3-1-1-1
Post max loads

WOD RESULTS

Torry (FS) 75/85/100
Madhu 55/65/65
Cristina 70/75/85
Betsy 55/75/80
Yaw 145/165/175
Preston 105/135/170
Scott K. 175/185/195
Daniel 115/135/155

WARM UP

21-15-9
Air Squats
Push Ups

SKILLS

Clean

WOD

30 Clean and Jerks for time.  The weight is up to you.  Challenge yourself and attempt a weight that will be heavy but managable.  Post time and weight used.

 WOD RESULTS

Lydia @ 105 - 7:58
Mel P. @ 115 - 15:21
Mo @ 95 - 10:09
Cristina @ 65 - 10:28
Baker @ 135 - 10:38
Alexandra @ 65 - 10:57
Serena @ 65 - 5:17
Katrina @ 105 - 6:59
OC @ 100 - 13:40
CJ @ 45 - 10:23
Luke @ 165 - 19:52
Jessica @ 45 - 21:00
Scott A. @ 75 - 10:35
Fernanda @ 75 - 10:44
Kelly @ 95 - 11:05
Scott K. @ 165 -
Joel @ 165 - 14:09
John K. @ 95 - 7:23

Mike @ 100 - 10:39
Leslie @ 50 - 10:59
Judy @ 65 - 5:23
Kathy @ 55 - 4:23

WARM UP

20 Burpees
20 Air Squats
20 Pull Ups
20 Push Ups
20 Dislocates

WOD

50 Burpees
40 Deads @ 225/155
30 Back Squats @ 135/95
20 Strict Pull Ups
10 Thrusters @ 135

50 Pull Up
50 Push Ups
50 Sit Ups 
50 Air Squats
2 MINUTES REST
50 Air Squats
50 Sit Ups
50 Push Ups
50 Pull Ups

 

WARM UP

400m Run
10 Burpees
20 Thrusters
20 Pull Ups

SKILLS

Power Clean

WOD

Hang Power Clean
1-1-1

Power Clean
3-3-3

Deadlift
5-5-5

 

Just letting everyone know that our weekend hours are going to remain the same. Saturday 8-4 and Sunday 9-3.  Monday we will be open 9-1 thanks to Mr. John Knox who will be running the gym.  So a big thanks goes out to John for helping us out! Happy Thanksgiving everyone.

WARM UP

10 Burpees
20 Thrusters
20 Pull Ups
10 Burpees

SKILLS

Thruster

WOD

Thruster/Pull Up Progression.  Do 1 thruster @ 75/55 in the first minute.  Do 2 pull ups the second minute, and so on until you can't complete a minute.

WOD RESULTS

Hana (Alt) 14
Lydia (Alt) 18
Mo (Alt) 10
OC 18
Yaw 15
Wendy 12
Matt 20
Dave 13
Scott K 14
Baker 18
Fernie 12

Christine J. 11
Torry 18
Cristina 16
Susan 17
Alan 13
Caroline 9
Nadia 13
Scott A 11
Courtney 12

Warm Up

20 HP Cleans
20 Front Squats
20 Burpees
20 Jerks

Skills

HP Cleans

WOD

21-15-9 of:

HPC and Jerks @ 115/75
Burpees

WOD RESULTS

Lydia @ 80 9:10
Matt T. 9:49
Katrina 6:39
Serena 15:29
OC 6:57
Kyle 12:09
Luke 15:44
Scott K. 8:13
Gord 12:26
Preston 13:41
Simon 9:34
Chris 500 6:59
Eric C. 7:41
Tate 8:57
Tab 8:57
Kevin 6:59
Yaw 7:41
Steven 13:40
Mel C. 9:03

Dermot 9:32
Denise 10:08
Fabrice 9:56
Mo 17:44
Alexandra 15:30
Judy 10:43
John 10:37
Kathy 14:27
Nadia 16:26
Denise 10:30
Percy 9:03
Caitlin 14:50
Cec 14:32
Fernie 9:34
Betsy 13:45
Holly 8:36
Leandra 8:17
Lisa 7:58

WARM UP

20 Dislocates
20 Front Squats
20 Push Press
400m Run

SKILLS

Clean

WOD

Clean and Jerk
1-1-1-1-1-1-1

Go for a PR!!!

WOD RESULTS

Hana 90
Cristina 90
Torry 120
Madhu 70
Mo 140
John 125
Susan 80
Judy 85
Katrina 120
Alan 125
Anne-Marie 95

Warmup

400 meter run or 200 double unders
20 pullups
30 pushups
40 squats
20 dislocates
10 burpees

Skill

Lunge steps

WOD

30 foot lunge walk with 45#/25# plate overhead
20 burpees
30 foot lunge walk
19 burpees
30 foot lunge walk
18 burpees
And so on until you finish the workout with 1 burpee.

WOD RESULTS

Gordana 26:21
Cristina 41:45
Madhu 37:12
Lydia 28:20
Yaw 39:59
OC 27:11
Susan 38:22
Baker 37:38
Wendy 42:19
Angie 23:53
Mel P. 28:41
Fernie 39:36
Scott A. 57:10
Olimpia 49:56
Daniel 40:50
Eddie 35:50
Janine 32:22

Torry 38:31
Alexandra 45:24
Kathy 35:00
Gord 43:41
John T. 41:29
Erik B. 28:19
Denise 27:55
Cec 19:10
Percy 34:55
Christie 44:47
Jess 46:00
Dave C 14:55
Ken 15:40

Tabata for 4 minutes of each of the following:

Deadlifts @ 225/155
Push Press @ 95/65
Pull Ups
Push Ups
Double Unders

WOD RESULTS

Michael 261
Joel 324
Daniel 437
Dave 487

Tony 270
Lindsey 301
Torry 323
Madhu 236
Cristina 239
Courtney 223
Tiffany 303
Scott A. 224

WARM UP

10 Burpees
20 OH Squats
30 Sit Ups
400m Run

SKILLS

Air Squat

WOD

"Triple Cindy"

15 Pull Ups
30 Push Ups
45 Air Squats
Max rounds in 20 min.

WARM UP

15-12-9 of:
Burpees
Hang Cleans @ 45

SKILLS

Cleans

WOD

"Elizabeth"
21-15-9 of:
Cleans @ 135/95
Ring Dips

WOD RESULTS

Lydia 9:53
Bruce 11:33
Madhu 13:54
Torry 9:52
Cristina 13:17
Mo 12:45
Dave 12:43
Gordana 12:25
Johnny 12:19
Susan 9:19
OC 12:39
John 22:45
Claudette 12:25
Alan 9:51
Nadia 11:17
Jon 9:45
Wendy 13:37
Dave 10:24
Scott A. 11:34

WARM UP

20 Burpees
20 Dislocates
20 OH Squats
200m Run

SKILLS

OH Squats

WOD

OverHead Squat
15-15-15-15-15

WOD RESULTS

Mo 45
Cristina 40
Kathy 50
OC 70
Scott K. 135
Kelly 65