Posts Categorized: WOD

For Time: 30 Double Unders/(90 single)20 Box Jumps 30″15 K.B Swings 55#10 Knees to Elbows 5 RoundsRyan 19:36Dan 19:39

For Time: 7 Body # Dead Lifts14 Pullups21 20# 8′ Wallballs 5 RoundsKelie 16:53rxCaiti 18:04rxScott 12:01Ryan 13:34rxTroja 14:48rxJp 15:09rxChad 15:20

For Time: 7 Pull ups 14 Pushups 21 Parallette Jump Overs 5 Rounds Dan 6:06 1st muscle up Keith 7:22

“Fight Gone Bad” 2nd Round 20 # 8′ Wall Balls Row 65# Push Press 20″ Jump Box 65# S.D.H.P Rest 5 Rounds Dan 420 > 519 Tim 463 > 502 Matt 461 > 582 Jared 383 > 552 Kelie 409 > 532 Yanni 487 > 577

Open Gym

A.M.R.A.P Row 250m K.B. swings Heavy Wall Balls Mt. Climbers 20 min. Team #A Jared Kai Shelby Paula Stephanie Total # 1185 Team # B Kellie Sandy Cathy Stephany Ryan Total # 1693 Jami 343 Chad 429 Yanni 375 Dan 389

“Barbara” For Time: 20 Pullup 30 Pushups 40 K.B. Swings 50 Squats 3 Rounds

For Time: 40 Wallballs40 Box Jumps30 Wallballs30 Box Jumps20 Wallballs20 Box Jumps10 Wallballs10 Box Jumps Kelie:10:01Jared:7:15Tim:9:26Jp :11:14 Troja:11:12 Ryan:6:52 Scott: 7:41 Yanni: 7:31 Jackie: 10:12 P.S. Welcome Chad Our New Member Nice time: 11:11 “Cari”

For Time : Row 500m 15 Brupee 15 Knees to Elbows 3 Rounds Justin:13:47 Keith:13:24 Dan :15:00 Kelie:14:28 Kai:16:29 Scott:12:17 Ryan:12:58 Shawn:15:56 Jackie:18:40 Jimmy:21:06 Mike and Heather “Cari” For Time Mike11:01 Heather:10:40

For Time: 10 Push Press15 Pushups20 Squats 5 Rounds Justin 8:55Dan 10:02Matt 7:08Kelie 9:10Jared 7:46Jami 9:10Troja 12:53New Guy: Shawn “Cari” first day 10:13Jackie 8:43

21-15-9 Dead liftsPushupsWallballsSitups For TimeTim 7:13Scott 5:26Dan 7:58Jared 6:58Jackie 8:47Kai 7:01Kelie 7:11Yanni 5:13

For Time: 5000m Row100 Burpees200 Pushups300 Wallballs 20# 10′400 Squats Two Teams Team #1= 6 men 18:54Team #2= 5 men 20:19

For Time:5Rounds of 10 Box Jumps10Pullups10 Sweepers10 S.D.H.P (K.B) Jared 9:35Kelie 11:00Dan 10:10Troja 9:12Jackie 11:20Jami 9:00Justin 9:17Kai 13:30Yanni 8:19

For Time: 20 S.D.H.P20 Box Jumps20 Push Press20 Burpees (no pushup)

For Time: Row 500M or Run 400 M5 Pushups10 Wall Balls15 Sqwats x 4 rounds Tim 12:20Troj 13:29

For Time : 20-15-10-5-10-15-20 PullupsPushupsWallball 20# 10 ‘Box Jumps

For Time: 25 Pull ups50 Push ups50 Sit ups50 Jump box25 Pull ups Yanne 9:25Dan 11:40Jared 10:52Kelie 13:15Jamie 7:52Keith 10:01

FOR TIME: Run 4 Laps10-9-8-7-6-5-4-3-2-1ThrustersJumpboxDecline PushupRun 2 Laps Yanni:15:20Kelie:15:51Jared:15:25Justin:15:20Dan :17:52

For Time: 4 Rounds 500 M Row10 S.D. H.P15 KB Swings Scott: 14:44Ryan: 14:23 Kelie:15:18Dan :15:10 Justin:12:55Trojan:14:53

A.M.R.A.P20 min 10 Box Jummps10 Knee’s to Elbows10 Pushups10 20# 8′ Wallballs