Warmup
400 meter run
20 dislocates
10 burpees
1-2 rounds

Skills
Pushups and squats
Tabata Something Else, Rob Miller...[wmv][mov]

WOD
"Tabangie"
20 sec on 10 sec on for 8 rounds of each of the following:
pullups, pushups, situps, squats.
Post total score.

WOD RESULTS - Featuring the Husband and Wife Champions
OC 414
Dom 414
Peter 363
Glenn 357 (+12 Burpees)
Spirit Coach 348
Sam 340
Scott K 303
Wendy 288
Connor 279
Olimpia 241
Lydia* 431
Cec* 361
Hana* 356
Shelly* 354
Torry* 353
Sharon* 332
Alan* 318
Shocker* 302
Caitlin* 292
Renea* 284
Christine J* 266
Vera* 253
Mickey* 245
Kelly* 243
Sara* 235
Sandy* 215
Dwight* 148

Warmup
10-15 pullups
10-15 pushups
15-20 squats
2-3 rounds

Skills
Power clean and Jerk
Grace (Tosh)...[wmv][mov]

WOD
"Grace"
30 power clean and Jerks @ 135/95
Post Times

Julio 2:04
Scott K 3:08
Glenn 3:14
Katrina 4:15
Andrew 4:27
Paul 5:34
Vera* 3:00
OC* 3:18
Sandy* 3:30
Mickey* 3:42
Jacklynn* 3:51
Olimpia* 4:10
Cec* 5:58
Christine J* 5:59
Petra* 6:52
J* 7:00
Anne Marie* 7:17
Wendy* 7:27
Andria* 7:51

Warmup
400 meter run
20 air squats
25 situps
20 pullup
20 pushups

Skills
Squat
Rip on Breath ...[wmv][mov]

WOD
Squats
7-7-7-7-7-7-7

WOD RESULTS 

Hana 72
Torry 87
Raimond 95 for 20 reps
Tony 150
Christine J. 90
Scott K. 255
Andrew 165
Mickey 165
Lydia 140
Katrina 140

WOD
7 power cleans @ 185/115
7 Burpees
7 pullups
7 rounds
post times

WOD RESULTS

Rxd
Danielle 12:14
Derek 13:41
Jay 15:49
Chris B 17:31
Kevin 18:30
Glenn 27:34

Non Rxd
Paul 14:26
Connor 15:03
Wendy 16:06
Susie 16:24
Serina 16:31
Olimpia 16:34
Sandy 17:59
Cec 18:12
Renea 19:53
Chris 20:27
Tara 20:38
Jodi 20:53
Kelly 22:01

Warmup
10 dislocates
10 overheadsquats
3-4 rounds

Skills
Overhead squats
Overhead Squatting Safely...[wmv][mov]

WOD
21-15-9
overhead squats @ 135
Deads @ 225
scale as needed

WOD RESULTS 

As RxD

Serena 8:53
Chris 500 9:39
Renea 14:08
Glenn 20:00

Non RxD

Alan 5:20
Eddy 5:57
Vera 6:05
Lydia 7:04
Jaquelynne 7:22
Tony 8:32
Mickey 9:03
Tara 9:09
Mike 9:12
Christine 9:13
Sandy 9:19
Gord 9:21
Wendy 10:50
Chris B. 12:46
Rob 13:17
Olimpia 13:34

Warmup
20 dislocates
2-3 rounds of:
15-20 front squats
15-20 pushups or ring dips
15-20 pullups

Skills
Deads
New world record 1008# Dead by Andy Bolten.
http://www.youtube.com/watch?v=5groVHlMkRE

WOD
Deadlifts
3-3-3-3-3-3-3
post max loads

Glen tried a few times for a 1009# dead so he could have the world record. He didn't get the lift but we got some great shots of him training. Thanks for the photos Tate.

WOD RESULTS

Preston 375
Mickey 295
Sandy 125
Tony 270
Kelly 245
OC 205
Christine J. 200
Lydia 185
Katrina 180

21-15-9 of:

Burpees and Pull Ups w/ 400m Row

Results:

Simon 4:55
Kevin 5:18
Preston 5:45
Aftab 5:46
Tate 5:57
Dean 6:01
Glenn 6:14
Eric C. 6:18
OC 6:29
Clint 6:40
Rob 6:47
Peter 6:51
Derek 7:03
Katrina 7:07
Dannie 7:23
Michael 7:40
Angela 7:44
Baker 7:45
Sam 7:47
Heather 7:48
Andrew 8:35
Connor 10:47
Wendy 10:55
Cory 13:50
Renea 14:04

Mel.P* 8:54
Synthia* 9:29
Gordana* 10:25
Jacklynn* 10:34
Vera* 11:40
Percy* 11:46

Warmup
10 overhead squats
10 pushups
10 pullups
2-3 rounds

Skills
power cleans

WOD
15 power cleans @ 135/95
15 Ring dips
3 rounds
20 burpees
post times

Check out this perfect front squat on Susie! She's heading to California on the weekend to pick up her CrossFit Level 1 Certification. Good luck Susie!!!!

WOD RESULTS
Kevin 7:09
Clint 7:22
Tab 8:43
Chris B 10:37
Andrew 12:18

OC 6:26
Jackie 6:50
Hana 7:10
Alan 8:50
Vera 9:31
Olimpia 9:43
Torry 9:52
Katrina (alt) 9:28
Eddie 10:25
Sharon 11:32
Sara 11:42
Gord 12:27
Tony 13:11
Christine J 13:37
Serena 14:08
Patricia 15:25

Warmup
400 meter run
pushup and pullup practice

Skills
pushup
pullup
Push-up Standards...[wmv][mov]

WOD
400 meter run
25 pullups
25 pushups
4 rounds

WOD Results

Tate 17:40
Tab 18:31
Preston 18:36
Glenn 19:13
Michael 19:17
Clint 20:31
Serena 25:34
Angela 28:58
Wendy 33:18
Baker* 17:28
Andreia* 22:15
Petra* 23:09
Priya* 24:02
Anne Marie* 25:08
Cec* 26:17
Kelly* 30:27
Mike* 34:09
Renea* 35:57

WOD
CrossFit Total
Squat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-1
Post max loads and your total

 

WOD RESULTS

Andrew 685
Mickey 655
Tony 635
Alan 567
Kelly 540
Jennifer 485
Katrina 475
Christine J. 450
Gordana 430
Wendy 430
Connor 420
Sandy 315

WOD
30 cleans @ 185/115 for time.
Scale up or down as needed.

WOD RESULTS

Mickey* 7:19
Peter 12:08
Danny 10:15 @ 145
Renea 12:42
Mike* 13:52

Warmup
400 meter run
20 dislocates
10 burpees

Skills
Squat

WOD
"Cindy"
5 pullups
10 pushups
15 squats
max rounds in 20 minutes

Dean 22
Matt 21
Tab 19
Clint 17
Serena 16
Derek 16
Steph 14
Heather 14
Sam 14
Baker 14
Wendy 13
Angela 13
Monica 12
Olimpia 10
Renea 8 (Plus one big, nasty spill)

Katrina* 20
Erik* 18
Hana* 17
Steph T* 16
Alan* 16
Torry* 15
Percy* 15
Gordana* 14
Christine J* 13
Sandy* 12
Gord* 11
Corey* 10
Kelly* 10
Steph* 10
Jessica* 10
Vera* 9

Mel P is leaving us for 9 weeks of ERT training. Congratulations on making the team Mel! We