120131

complete sets of 21, 15 and 9 reps for time of:
deadlift 185/135
ring push-ups
**run 400 meters between each set

scott 8:10 (185# dl)
frank 9:24 (135# dl)
lauren 12:06 (50# dl)

120129

as many rounds as possible in 10 minutes
5x chest-to-bar pull-ups
5x pvc shoot-throughs

scott 9 rounds
anaida 9 rounds (banded p/u)
lauren 8 rounds (ring rows)

120128

5 rounds for time:
10 knees to elbows
20 kettlebell swings 53/30
40 double unders
run 200m

scott 14:11
jaclyn 14:16
frank 17:31
anaida 18:08
lauren 17:39

120126

7 rounds for time:
7x handstand push-ups
7x box jumps
7x pull-ups

scott 10:19
candace 10:05 (scaled)
bobby 9:16 (scaled)
frank 9:57 (scaled)
anaida 11:36 (scaled)

120125

run 400 meters

50 push-ups

50 sit-ups

50 squats

run 800 meters

50 push-ups

50 sit-ups

50 squats

run 400 meters

scott 16:14
jaclyn 16:46
candace 16:46
frank 17:48
lauren 19:20

120122

complete for time:
40-30-20-10 rep-sets
double unders
kettlebell swings
walking lunges
-then-
run 800m

scott 12:04
candace 12:40
jaclyn 12:55
frank 14:28
anaida 15:00

120121

5 rounds for time:
10x deadlift, 185/115
10x pull-ups
10x wall ball, 20/14
run 200 meters

scott 12:28
candace 12:38

120120

as many rounds as possible in 5 minutes:
5x power clean 135/95
10x ring push-ups
-then-
rest 2 minutes
-then-
as many rounds as possible in 5 minutes:
15x sit-ups
15x double-unders

add total rounds from both 5 minute sets

scott 10 rounds + 15 s/u + 5 d/u + 5 p/c (135# p/c)
frank 7 rounds + 10 p/c (95# p/c)
candace 11 rounds + 3 s/u (65# p/c)
jaclyn 11 rounds + 3 s/u (65# p/c)
anaida 9 rounds + 8 s/u + 5 p/c (65# p/c)

120118

complete for time:
10-9-8-7-6-5-4-3-2-1 rep rounds of
kettlebell swings (53/30)
burpee-box jumps (24"/20")
-then-
run 1 mile

scott 16:56
candace 17:49
bobby 19:15 (row)
anaida 21:36
jaclyn: wall casualty :(

120117

complete 3 rounds and record total score

score = total reps/cals (rower)

1 minute row: as many calories as possible

rest 30 seconds

1 minute ghd sit-ups: as many reps as possible

rest 30 seconds

1 minute push press: as many reps as possible @ 95lb 

rest 30 sec

scott 206

frank 132

bobby 156 (25lb dumbbells)

120116

partner wod - first partner finishes full
round before second partner starts theirs
1 round = each partner completing a round

as many rounds as possible in 20 minutes of:
10 kettlebell swings
10 push ups
20 squats

frank/jaclyn: 10.5 rounds + 10kbs
scott/anaida: 10 rounds + 8kbs

120114

8 rounds for time:

run 200 meters
20 double-unders
15 rope slams
10 push-ups
5 pull-ups

scott 18:19
lauren 22:50
anaida 23:00
frank: 24:36
renee 29:00

120113

as many rounds as possible in 10 minutes:
5x right arm kettlebell clean and press
5x burpees
5x left arm kettlebell clean and press
5x burpees

scott (53lb kb) 7 rounds + 5 kb-rt + 5 burp
jaclyn (25lb db) 7 rounds
renee (20lb kb) 6 rounds
frank (50lb kb) 5 rounds + 5kb rt + 1 burp
anaida (25lb db) 5 rounds

120111

complete for time (20 minute cap):
run 800 meters
40 sit ups
40 double unders
run 600 meters
30 sit ups
30 double unders
run 400 meters
20 sit ups
20 double unders
run 200 meters
10 sit ups
10 double unders

scott 14:19
candace 17:05
frank 18:13
bobby 18:06
anaida 19:50
jaclyn :-(

120110

complete for time:
50x kettlebell swings (53/30)
40x goblet squats (53/30)
30x pushups (hand release)
20x box jumps (24/20″)
10x burpees
20x box jumps
30x pushups
40x goblet squats
50x kettlebell swings
[courtesy  http://www.roguecolumbus.com/blog/]

scott 13:46
candace 14:22
jaclyn 14:44
frank 16:01
anaida 16:12

renee 18:18

120108

as many rounds and reps as possible in 15 minutes of:

10x dead lift 135/95
10x knees to elbows
20x double unders

scott 10 rounds + 10 k2e
jaclyn 7 rounds + 2 dl
candace 7 rounds
frank 6 rounds + 10 dl + 6 k2e
lauren 7 rounds + 60 single unders
sally 5 rounds + 60 single unders

120107

complete for time:

21x pvc shoot through

21x pull ups

run 200m

15x pvc shoot through

15x pull ups

run 400m

9x pvc shoot through

9x pull ups

run 800m

scott 14:09
anthony 16:46
bobby 16:16
anaida 17:42

120106

"frozen tabata" - record total score


the tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals per movement.  tabata score is the least number of reps performed in any of the eight intervals per movement.


tabata front squat, 95#/65#
rest 1 minute
tabata ring rows
rest 1 minute
tabata kettlebell swings, 53#/30#
rest 1 minute
tabata push ups
(30 degrees)

scott 30
anthony 25
anaida 38
jaclyn 35
candace 35
renee 26

120105

complete 3 rounds for time:

15x dumbbell snatch, right hand 50lb/25lb

15x dumbbell snatch, left hand 50lb/25lb

15x box jumps 24"/20"

run 400m
(27 degrees at time of wod)

scott 11:25
candace 12:10
jaclyn 12:24
frank 14:42
anaida 14:50
renee 14:57

120102

complete 3 rounds for time:
run 800 meters
25 kettlebell sumo dead lift high pull (72lb/30lb)
25 ring push ups

scott 18:20
anaida 22:51

120101

10-9-8-7-6-5-4-3-2-1** rep-rounds of:
wall ball
burpees
sit-ups
**50 yard farmer's carry between each round

scott 15:06 (62lb kb's farmers carry)
lauren 19:45 (30lb kb's farmers carry)