5 OH Squat
10 Toes 2 Bars
15 DB Hang Squat Clean
20 DU

x5


Jill 19:14

We have an adjusted schedule for the summer. No classes at 9:30 for the months of June and July. Aaron will be back in August. No Saturday classes in June, we will be back on in July.

MONDAY MAY 23

REGIONAL WOD #1

RUN 1 K
30 HSPU
ROW 1 K


STACI 12:29 (yoga block on hspu)
PHIL 12:30(yoga block on hspu)

ANN MARIE 14:39 (2 thin bands)
JIM 15:20(Push press 75#)
MC 16:19 ( push press 55#)

Monday May 16th

3laps
25 burpees
25 pull-ups

3 laps

25 back ex
25 GH situp

x2

Kendra
Ann Marie
Scott
Michelle
Mike
Jim

5 x 3 Dead lift
5X3 Push Press


Meg 105
70


Scott 255
135


Ann Marie 135
2 reps at 90

MONDAY MAY 9TH

Have you Met Con?

3 laps
25 burpees
3 laps
25 swings
3 laps
25 box jumps
3 laps
25 pullups
3 laps
25 GH sit up
3 laps
25 back ext
3 laps
25 K2E

Staci 24:15
Scott 29:56
Ann Marie 31:18
Jim 34:15
Mike 33:57

5 Rounds

10 Ab Roller
10 Thrusters
10 Burpee Broad Jump
Lunge Back


Meg (45#) 18:13
Karri (45#) 18:14
Scott (95#) 20:49

"FGB"

Staci rx'd 299
Scott rx'd
Rick (55#)

Crossfit Games WOD 11.6

7 min

thrusters ( 100,65)
C2B pull-ups

starting at 3 reps and going up by 3 each round


Scott 95# (pull-ups) 45 reps
Ann Marie Rx'd 44 reps

5 rounds

25 KB swings
25 Box
400 M run


Patty 18" 12kg 25:15
Staci 24" 20kg 25:00
Kendra 18" 16kg 25:07
Kelly 18" 12kg 28:15
Scott 18" 24kg 29:48
Ann Marie 18" 16kg 30:50

Thursday April 21

5 rounds

300 meter row
10 inverted burpees
10 K2E

Jane 18:42
Julie 20:12
Kelly 19:36

Everyone loved going upside down.

Today was an awesome show of strength and determination!!!

Games WOD

5 Power Clean ( 145# 100#)
10 Toes 2 Bar
15 Wall Ball

Staci Rx'd 7 rds + 9
Jim 65# 7 rds
Nathan 45# 6 rds + 1
Mike 65# 6 rds + 10
Rick 45# 7 rds + 15
Scott 95# 7 rds + 6
Lance mbc 6 rds + 5

MONDAY APRIL 18TH

5 Rounds

10 Squat Cleans
15 Box Jump
15 Push Press
400 Row


Patti 47# 18" 31:50
Staci 65# 24" 29:11
Cathy 65# 24" 30:00
Kendra 65# 18" 32:30
Ann Marie 47# 18" 36:37

Ann Marie, we miss you!!

WEDNESDAY APRIL 14TH

• 10 rounds


• 10 deadlift


• 10 burpee


• 10 K2E


• 2laps

Staci 38:45

Cathy 39:45

Meg 42:40

• Modified 6 rounds

Mike 31:50

Anderson 26:54

Nora 29:17

Hand Stand Hold 10 Rounds 10 Pullups 10 Back Extensions 10 GHD Situps Hand Stand Hold

The games WOD #3 is 5 min AMRAP

• Squat clean and Jerk (165# 110#)

Since it was heavy and short we did another workout.

Although Ann Marie did the 5 minutes and then joined in our WOD.

She got 13 rounds for 26 reps. Way to go!!!!

• 20 Clean and Jerk


• 3 x's


• 10 burpee box


• 10 K2E


• 250 row


• 20 CLean and Jerk

• Ricky (115,95) 14:05


• Lauren (85,75) 18:20


• Cathy (85,75) 17:36


• Staci (85,75) 17:20


• Meg (55,40) 18:45


• Scott (115,95) 23:09


• MC 45 21:41


• Ann Marie (75,65) 25:23


• Rick (55) 23:18

20 Clean andJerk then 3 rounds 10 Burpee Box Jumps 10 K2E 250 M Row then 20 Clean and jerk Tim 17:45 115# 95# Kendra 17:10 75# 65#

• 21 - 15 - 9


• Manmakers


• pull-ups

Jane 10:35 15#

Cathy 10:43 15#

Patty 12:58 10# band

Kendra 12:54 17.5# band

Nora 21:01 15# band

Staci 10:51 17.5#

Ann Marie 13:25 15#

Scott 20:12 22.5#

Sat 4/2

For Time Double Unders Sprawl/Barrier Jump(24") Row(cal) Vert Jumps(for HT) 10 25 25 3 15 20 20 6 20 15 15 9 25 10 10 12 30 5 5 15 Scott 10'10 27:56 Jill 9'2 25:30 Staci 9'2 26:25

• Crossfit Games WOD


• 15 min AMRAP

9 Deadlifts (155#, 100#)

12 Push-ups (2010 games standard)

15 Box Jumps (24", 20")

• Our boxes unfortunatly are not 20", so we put a 25# plate on top to make it 20". Ann Marie did the WOD Rx'd and did an awesome job!!! Way to go:)


• Staci 345 Box 24" Push-up not 2010 games standard


• Patty 309 Scaled


• Meg 239 scaled


• Kelly 249 scaled


• Scott 261 scaled


• Jim 216 scaled


• Ann Marie 177 R'xd


• Rick 223 scaled

"Annie are you OK?"

21-15-9 Row for Calories Thrusters SDHP Burpee Med Ball Cleans Wall Balls Tim 21:15 Nate 23:32 Lori 22:24 21-9-5 Kendra 19:59 Julie 28:19

A big welcome back to Nora!!! Baby Billy is 2 months old and she is ready to get back at it!!! 5x5 Push Press Nora 55 65 55 65 Ann Marie 55 65 75 80 85 Mary Claire 55 65 75 80 85x1 Patty 45 55 65F 55 60 Jane 55 65 75F 70 70 Kendra 65 75 85F 75 80 Staci 75 85 95 105F 100

Have you checked out the Crossfit Games site? How did your score compare?
Are you going to do the workout again and see if you can improve?

The site had trouble releasing the first workout and they are working out some
kinks, so they are waiting to release the next workout for a week or so!!

We will keep you posted on the release of the next WOD.

Deck of cards

Clubs= deadlift
Diamonds = Box Jumps
Hearts = Burpees
Spades = Push press


Ace = 15
Face cards = 10
# = #


MC 53:17

Jane 36:53
Meg 40:50
Alicia 43:59

Today was "Eva"! If you have not met her, you would not like her!!! She is not nice!! It was only Ann Marie today and she was not interested in doing this alone, so we did "Eva Light"!!

3 laps
15 KB swings
15 Pullups

x5

Ann Marie 27:30 (35#)

3 Rounds For Time

10 Bent Over Rows- 65#
10 50M Sprints
10 Paralell Bar Push Up/Dip Complex
10 50M KB Broad Jumps-12Kg
10 RDL
10 T2B

Jill- 35:00
Staci- 35:10
Patty- 36:25 (45# Row 8#kb)
Meg- 41:02 (8kg kb)
Ann- 42:11 ( 8#kb)

5 Rounds

500 Row
15 Push Press



Nathan 17:40

WEDNESDAY MARCH 16TH

Every Wednesday we will be doing the games workout!! Be sure to come and compare yourself to crossfitters around the globe!!

30 Double Unders
15 Power Snatch


Staci Rx'd 4 + 18du

Scott Rx'd 3+ 5du

MC (15du) 3 + 2du

Brian 55# 3 + 5du

Ross 55# 3 + 3du

Great job everyone! Can't wait to see what next week looks like!

Filthy 50

Box jumps
Jumping pullups
KBS
Lunges
Pushpress
K2E
Back extension
Wall ball
Burpee
Double under


Jim 33:15
Bill 24:23
Ann Marie 32:28
Nathan 21:55 Dirty 30
Scott 29:34
Kendra 31:00
Jane 28:58

30 Pull-ups
3 min HS hold
20 K2E
2 min HS hold
10 T2B
1 min HS hold
10 Pull-ups
1 min HS hold
20 K2E
2 min HS hold
30 T2B


Staci 23:14
Cathy 23:25
Jane 24:03
Meg 27:33

3 Rounds for Time

10 Towel (L) Pull

20 Burpee Box Jump (24")

10 Ring Dips

20 Cal. Row

Staci 19:20

Jill 22:20

Meg 26:04

Ann Marie 19:05

Scott B 19:16

Scott S 17:20

MC 21:42

Thursday

5 rounds

10 Power Snatch

3laps

25 Double unders

Tim 24:43

Jane 26:00

"THE BEAR"

Staci 45,55,65,75,85

Scott 65,75,85,95,105

Ann Marie 37,42,47,52,57

21-15-9
Pullups
Burpees


Tim 9:25 Big band
Kendra 7:43 1 band
Jane 6:37 RX'd
Julie 7:15 3 Bands

20 Min AMRAP

5 Hang clean
10 MBC
15 Box Jumps


Patty 45# 12# 18" 8 rds + mbc
Meg 45# 12# 18" 7 rds
Jane 55# 16# 24" 7 rds + 5 mbc

Kendra 75# 16# 24" 8 rds + 7 mbc
Staci 75# 20# 30" 7 rds + 5 Box

Rick 65# 16# 24" 9rds + 10 Box
Jim 65# 14# 18" 8rds
Ross 65# 20# 24" 7rds
Scott 95# 20# 18" 9rds