WOD:

“Angie”

For Time

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Compare to your time on 11/20/10

WOD:
“Annie”

For Time:

50-40-30-20-10 reps of

Double Unders

Sit Ups

Compare your results with 4/7/11 and 11/12/10

P.M. classes immediately followed by a stink and drink!

WOD:

“Helen”

3 Rounds for Time:

400 Meter Run

21 Kettlebell Swings m:1.5pood f:1pood

12 Pull Ups

Tokyo: 106/81/248 RX

WOD:

6 min. AMRAP

KB Farmers Carry 75ft

KB Squat Cleans 7 reps

m:53lb KB’s f:35lb KB’s

Rest 2 min.

6 min. AMRAP

Wall Ball Shots 15 reps m:20lb-10′ f:14lb-10′
Toes Through Rings 10 reps

Rest 2 min.

6 min. AMRAP

Box Jumps 20″ 10 reps

20 Double Unders

Score reps for each 6 min AMRAP

Strength/Skill:
One Arm KB Press
3x3x3
WOD:
5 Rounds for Time of
400 Meter Run
20 Deadlifts
20 Push Ups
10 Deadlifts
10 Push Ups

m:145lbs f:95lbs

Jenn 36:35 *35/knee
City 33:21 *4 rnds
Annie 30:43 *row/50/knee/4rnds
Fuzzy 26:10 *row/60/knee/3 rnds
Pasta 12:32 *1/2 WOD
Fire 28:28 RX
Rip 34:10 RX
Posh 31:21 RX
Muscles 27:45 *65
Future 27:47 RX
Suiside 30:15 RX
Fonzie 35:45 *300/115/knee
Tiran 35:15 RX
Pele 23:30 *75
Pirate 23:16 RX
Sidebar 22:14 RX
Jacare 22:18 *100 DL’s
Papa Bear 28:24 RX
Ja Rule 30:15 *95
Zena 30:41 *65/knee
Carasino 30:06 *65/knee/75 DL’s
Kim 26:28 *85
The Kid 31:29 *85/knee
Zeus 28:01 RX
Blondie 31:47 *75/knee
Napalm 27:34 *one arm
The Man 31:37 RX
Quiet Storm 32:04 *65/knee
Cracker 26:39 RX
Turtle 31:42 RX
Bunny 25:00 RX
Ice 33:58 RX
Animal 27:51 RX
Bull 22:39 *135
Cowboy 31:35 RX
Flashback 28:38 *45/knee
Trish 26:01 *4rnds/knee
Terror 37:13 *75/knee
Vanilla 28:56 *75/knee
josh 40:10 *115
Justin 41:11 *95
Queen 33:00 *knee
Andy 33:57 RX
Jack3D 31:43 *knee
Aramis 31″32 *200/knee
Pathos 39:24 *knee
Bridget 33:08 *75/knee
Supa 22:53 RX
Yoda 21:03 RX
Coke 21:50 *3 rnds/95
Brimole 43:59 *115
H.A.M. 34:50 RX
Champ 27:07 RX
Tokyo 39:13 RX
Manimal 31:44 RX

“Dirty Thirty”
WOD:
For time
30 front squats m:155lbs f:100lbs
30 box jumps 20″
30 KBS 53/35
30 burpees
30 sit ups
30 pull ups
30 wall balls m:20lbs f:14lbs

WOD:
“Isabel”

For time:
Snatch 135 pounds, 30 reps

or
“Grace”

Clean and Jerk 135 pounds, 30 reps

Grace:
Jenn 7:55 *55lb
Cowboy 7:10 *115lb
The Kid 7:20 *55lb
Annie 10:47 *30lb
Queen 6:49 *85lb
Rip 6:20 *75lb
Fonzie 6:00 *75lb
The Man Grace 6:32 *95lb (A.M Class)
Shamus 6:26 *105lb
Blondie 8:46 *70lb
Peanut 2:07 *15lb
Bolt 15:13 *85lb @ 50reps
Pele 8:26 *85lb
Ted 12:40 *75lb @ 50 reps
Papa Bear 7:30 *105lb
Steve B 9:20 *95lb
Justin 7:10 *75lb
Josh 9:31 *75lb
Hercules 12:36 *45lb
Bull 7:09 *115lb
Animal 11:26 *115lb
Posh 5:19 *45lb
Vanilla 5:52 *55lb
Sass 10:12 *85lb
Bunny 6:31 RX
City 6:08 RX
Supa 10:50 Rx
Ice 9:18 RX
Jacare 3:37 RX

Isabel:
Suiside 4:37 *75lb
Cracker 4:57 *115lb
Zeus 5:24 *115lb
Napalm 3:38 *26lb KB
The Man Isabel 5:58 *75lb (P.M Class)
Knuckles 7:40 Rx
Pasta 7:12 Rx
Turtle 6:37 RX

IsaGrace (no rest between the two):
Brimole IsaGrace 13:67 *105lb
Pirate Isabel 4:26 RX; IsaGrace 9:46 RX
TJ Isabel 3:19 RX; IsaGrace 6:26 RX

Both WODS with 5 min rest between:
Sidebar Grace 3:24 RX; Isabel 6:51 RX
Fire Grace 8:20 RX; Isabel 4:25 *65lb
Shocker Isabel 4:17 *115lb; Grace 4:21 *115lb
Yoda Isabel 4:46 *115lb; Grace 5:25 RX
China Grace 6:30 RX; Isabel 4:14 *75lb
Tokyo Isabel 7:59 RX; Grace 4:32 RX
Champ Isabel 6:52 *115lb; Grace 6:18 RX
Juggernaut Isabel 2:10 *115lb; Grace 3:40 RX

WOD:

3 Rounds for Time of

25 Overhead Squats m:95lbs f:65lbs

200 Meter Run

WOD:
“Tabata Gone Bad”
20 sec. work 10 sec. rest for 6 rounds with 1 min. rest between exercises.

Wall Ball m:20lb-10′ f:14lb-9′
SDLHP m:75lb f:55lb
Box Jump 20″,

Push Press m:75lb f:55lb
Row(cal.)
Score is total reps and cal

Jenn 196
Posh 234
Pasta 224 RX
Suiside 319
City 269 RX
Shamus 267 RX
Chocolate 240
Vanilla 252
Animal 227 RX
Cracker 302 RX
Josh 241 RX
Pirate 341 RX
Fire 200 RX
Ted 230
Bolt 210
Blondie 175
Napalm 219
Quiet Storm 207
Bunny 221 RX
Knuckles 298 RX
Cowboy 224 RX
Ja Rule 205 RX
Pele 210
The Kid 192
Britt 241
Queen 195 RX
Harrison 236 RX
Aramis 219
Brimole 178 RX
Tokyo 277 RX
Yoda 299 RX
Big Red 224 RX
Drama 243 RX
Supa 260 RX
Josh 265
Athos 222
Pathos 179
Fuzzy 169
Champ 276 RX
Juggernaut 248 RX

WOD:
For Time
100 Ft Lunge
21 Pull Ups
21 KB Swings
100 Ft Lunge
18 Pull Ups
18 KB Swings
100 Ft Lunge
15 Pull Ups
15 KB Swings
100 Ft Lunge
12 Pull Ups
12 KB Swings
100 Ft Lunge
9 Pull Ups
9 KB Swings
100 Ft Lunge
6 Pull Ups
6 KB Swings
100 Ft Lunge
3 Pull Ups
3 KB Swings
m:53lbs f:35lbs

Jenn 22:22 RR/26
Titan 22:25 RR/25/band
Muscles 20:36 26/band
Rip 26:25 RX
City 21:50 21-9
Fire 20:49 RX
Pasta 19:51 RX
Suicide 24:40 RX
Shamus 27:49 RX
The Kid 23:20 Band
Annie 22:18 Open Ups/26
Pele 20:37 26/band
Quiet Storm 23:59 26/band
Britt 22:27 band
Blondie 26:59 band
Posh 19:41 26/band
Trapz 23:20 RX
Napalm 27:13 Situp/Hyper
Zeus 13:23 RX
Ted 20:58 RR/35
Pirate 17:17 RX
Sass 22:14 26/band
Knuckles 13:03 RX
JaRule 20:09 band
Carl 22:05 RR/35
Chocolate 24:00 Open Up/20 One Arm
Vanilla 24:02 RR/26
Bull 19:03 RX
Ice 19:55 RX
Animal 19:11 RX
Flashback 25:30 RR/26
Bunny 17:35 RX
Cowboy 22:47 RX
Shocker 22:24 RX
Nichole 27:07 band
China 29:03 RX
Josh 28:53 RR/35
Rampage 22:01 RX
Turtle 19:10 RX
Drama 22:36 RX
Lil Evil 27:53 band
Josh 21:38 RR/35
Bridget 18:29 RR/26
Andy 24:28 RR
Pathos 28:14 band
Aramis 26:58 RR
SheRa 27:43 band
Jack3d 18:16 RR
Supa 15:27 RX
H.A.M 21:29 RX
Queen 21:53 RR
Champ 18:02 RX
Brimole 26:39 band
Juggernaut 20:13RX
Tokyo: Monday’s WOD “Elizabeth” 26:40 RX