.

DateWorkoutTimeReps/SetsModifications, Etc.

.

8/20/2007"JT" 21-15-9 HSPU, Ring Dips, SquatsHSPU 1/2 ROM, Ring Dips 1/2 ROM

.

8/21/2007200 meter run, 10 Squats 10 Pushups5 Rounds

.

8/22/2007"Tabata something else"17:54:008 sets each exerciseJumping pullups, everything else as Rx'd, 1/2 Min Rest between exercises

.

8/23/2007200 meter runUntimed4 Rounds

.

8/24/200750 Squats, 30 Pullups, 15 HSPU34:005 RoundsJumping Pullups, 1/2 ROM HSPU

.

8/25/2007"Cindy" Pullups x 5, Pushups x 10, squats x 1520:00:0012 to 13 Rounds1st 2 sets pullups, 3rd set chin ups, rest jumping pullups

.

8/26/2007Rest Day

.

8/27/2007Rest Day

.

8/28/2007400 Meter Lunge Walk10:43:00As Rx'd

.

8/29/2007Muscle Ups15:00:001,2,3,4,5,6,7,8,9,10 ring pushups 3x10

.

8/30/20075k Run36:003.34 MilesAs Rx'd

.

8/31/2007Rest Day

.

9/1/2007400 Meter Run, 50 Squats25:365 RoundsAs Rx'd

.

9/2/200730 GHSU, 25 Back Extensions28:365 RoundsAs Rx'd

.

9/3/2007Rest Day

.

9/4/2007"Nancy" 400 Meter Run, 15 OHS,95lbs 17:00:005 RoundsSubbed 45lb bar

.

9/5/2007"Elizabeth" Cleans 135lbs, Ring Dips15:40:0021-15-9Subbed 45lb bar

.

9/6/2007Rest Day

.

9/7/2007Rest Day

.

9/8/2007"Filthy Fifty" Box Jumps, Jumping Pullups, Kettlebell Swing,Lunge Walk, KTE, Push Press, Wall Ball, Back Extensions, Burpees, Double Unders43:0050 of each exerciseSubbed KTE with Situps, Thruster with HSPU

.

9/9/20075k Run30:013.4 Miles

.

9/10/2007Rest Day

.

9/11/200750 Pullup, 50 Back Ext, 50 Squat2 RoundsFinished with 1 lap on Obstacle Course

.

9/12/200730 Sprawls, 30 Pushups, 30 Situps, 30 Squats3 Rounds

.

9/13/200721-15-9 HSPU, PullupsFinished with 1 lap on Obstacle Course

.

9/14/2007Rest Day

.

9/15/200750 Double Unders, 75 Squats15:03:003 sets

.

9/16/20079 Squats, 6 HSPU, 3 MU10:00:006 or 7 setsSubbed MU with Jumping MU

.

9/17/2007Rest Day

.

9/18/2007"Diane" 21-15-9 225lb deadlift/HSPU135lbs, 205lbs, 225lbs deads

.

9/19/2007"Michael" 800m run, 50 situps, 50 back extensions24:003 Rounds

.

9/20/2007Row 2k 50 wall ball shots, row 1k 35 wall ball shots, row 500m, 20 wall ball shots.44:11Subbed rows with SDHP-200 reps, 100 reps, 50 reps.

.

9/21/2007Rest Day

.

9/22/2007Surfing2 Hours

.

9/23/2007Surfing2+ Hours

.

9/24/2007Clean and Jerk, 135 lbs7:13:0030 RepsAs Rx'd

.

9/25/2007120 Jumping Pullups, 120 Jumping Ring Dips28:00Did first 20 of each reg, switched to jumping.

.

9/26/200715 SDHP, 15 Thruster, 95lbs25:185 RoundsAs Rx'd

.

9/27/2007Rest Day

.

9/28/2007"Nicole" 400m Run, Max Pullups20:00:00Pullup reps: 6,5,5,4,4,47 400m Runs

.

9/29/20075 Pullups, 5 HSPU, 15 Squats20:00:0013 Rounds

.

10/18/2007"Cindy" 5 pullups, 10 Pushups, 15 Squats20:00:0013 RoundsNot full ROM on Squats, Pushups

.

11/15/2007400m Run, 10 Pullups, 20 Pushups, 30 Situps, 40 Squats10:16:003 Rounds

.

11/16/2007"Fran" 21,15,9 95lb thruster, pullup9:46:00

.

11/17/2007"Michael" 800m run, 50 situps, 50 Supermans26:263 Rounds

.

11/18/200712 Mile Bike Ride55:00

.

11/19/2007"Filthy Fifty" Box Jumps, Jumping Pullups, Kettlebell Swing,Lunge Walk, KTE, Push Press, Wall Ball, Back Extensions, Burpees, Double Unders35:46

.

11/20/2007"Diane" 21-15-9 225lb Deadlift, HSPU18:10:00

.

11/22/2007"Murph" 1 Mile, 100 Pull-ups, 200 Pushups, 300 Squats, 1 Mile55:00Mile 1, 8:00 Mile 2, 9:00

.

11/29/20071000M Row, 25 Double Unders 750M Row 50 DU 500M Row, 100 DU16:36:00

.

11/30/20071000M Row, 25 Sit ups 25 Pushups 750M Row 50 Situps 50 Pushups 500M Row, 100 Situps 100 Pushups20:00:00

.

12/1/20075k Run, 1 Pullup per minute workout31:0011 Rounds + 8

.

12/3/20075 Minute DU, 5 Min. Clean and Jerk, 3 Min DU 3 Min Clean and Jerk, 1 Min DU 1 Min Clean and Jerk

.

12/4/2007"Michael" 800m run, 50 situps, 50 back extensions, 10 Strict Pullups32:303 Rounds

.

12/5/2007"Tabata Chipper" SDHP, Pullups, Pushups, Squats, Situps21:00:00Score of 40.

.

12/6/2007400M Run, 21 Thrusters, 21 SDHP, 75lbs28:385 Rounds

.

12/7/2007Ring Pullup Workout

.

12/8/2007Rest Day

.

12/9/2007"Tinsel Tri" 5k Run, 12 Mile Ride, 150M Swim24:54, 48:44, 3:40 Respectively1:16, 2:06 Transitions

.

12/10/2007Rest Day

.

12/11/2007"Angie" 100 Pullups, 100 Pushups, 100 Situps, 100 Squats35:25

.

12/12/2007SquatsN/A5,3,3,3,3,5135, 185, 185, 205, 205, 205

.

12/14/2007Shoulder Press, Push PressN/A1,1,1,1,1 3,3,3,3,3115, 135, 155, 185, 185, 135, 185, 205, 205, 205

.

12/15/2007Ring Pushups, Situps, Squats8:3320, 9, 8, 7, 6, 5, 4, 3, 2, 1

.

12/16/2007400M Lunge10:22:00225 Steps

.

12/18/2007"Fran" 21,15,9 95lb thruster, pullup8:54:00

.

12/19/2007"Badger" 30 Squat Cleans, 30 Pullups, 800M32:382 RoundsScaled from 3 Rounds

.

12/20/2007400M Run 50 SP 75lbs 15 Ring Pushups 15 Pullups31:134 Rounds

.

12/22/200750 Pullups, 400M Run, 21 Thruster 95lbs 800M Run, 21 Thruster 95 lbs, 400M Run, 50 Pullups24:43

.

12/23/200750 SDHP, 15 Reps Bench 225lbs16:593 Rounds

.

12/24/2007150 Burpees26:08

.

12/26/200710-9-8-7-6-5-4-3-2-1 Reps of OHS 95lbs, Push Press, 95lbs, Ring Dips13:44

.

12/27/2007"Barbara" 20-30-40-50 Reps of Pullups, Pushups, Situps Squats5:52, 5:44, 6:18, 6:48, 7:045 RoundsTotal Time: 43:50

.

12/28/20073.4 Mile Run, Pullup Workout32:0011 Rounds Pullups

.

12/29/2007Rest Day

.

12/30/200725 SDHP, 25 Squat, 15 Back Extensions14:255 Rounds

.

12/31/2007"Helen" Run 400 M, 55 Pound Dumbbell Swing x21, 12 Pullups13:043 Rounds

.

1/5/2008Bottom to Bottom Tabata Squats4:008 RoundsScore of 8

.

1/6/200810 Thrusters, 95 lbs, 10 Pullups, 100M Run20:006 Rounds, + 10 Thrusters, 10 PullupsCrossFit Certification Workout

.

1/8/2008"Cindy" 5 Pullups, 10 Pushups, 15 Squats20:00:0014 RoundsAs Rx'd

.

1/9/2008"Michael" 800m run, 50 situps, 50 Back Extensions23:54:003 RoundsAs Rx'd

.

1/10/2008Front Squat 10x195, 105, 115, 135, 185, 195, 205, 225, 225, 225

.

1/11/2008Rest Day

.

1/12/2008"Diane" 21-15-9, 225lb Deadlift, HSPU8:32:001/2 ROM HSPU

.

1/13/2008"Elizabeth" Cleans 135lbs, Ring Dips14:12:00Power cleans

.

1/14/2008Rest Day

.

1/15/2008"Filthy Fifty" Box Jumps, Jumping Pullups, Kettlebell Swing,Lunge Walk, KTE, Push Press, Wall Ball, Back Extensions, Burpees, Double Unders32:1635lb Kettlebell, 15lb Med ball

.

1/16/2008Row 5K19:15:00Damper set between 4 and 5

.

1/17/2008"Lynne" 5 Rounds Max Reps of Bodyweight Bench Press/Pull-Ups275lb Bench: 5,4,4,4,4 Pull-Ups: 10,10,10,10,4

.

1/18/2008Rest Day

.

1/19/2008"Nancy" 5 Rounds for time of: 400M Run, 15 Reps OHS, 95lbs13:59:00all sets unbroken except 2nd set.

.

1/20/2008Pullup Workout12 Rounds + 7 reps

.

1/21/2008Rest Day

.

1/22/20085 HSPU, 10 L-Pull Up, 15 Lunge20:00:006 Rounds + 5 HSPU, 10 L-Pull Up, 7 Lunge

.

1/23/2008400 M Run, Rest 2 Minutes 1:31, 1:27, 1:31, 1:294 Rounds

.

1/24/20081 Minute/Round: Row for calories, Thruster 115lbs.5 RoundsCals: 27 29 28 27 30 Thrusters: 11 10 10 10 10

.

1/25/2008Rest Day

.

1/26/2008"Nasty Girls" 50 Squats
7 Muscle Ups
10 Hang Squat Cleans, 135 lbs		21:35:003 roundsSubbed Mu with 3x Pull up 3x dip.

.

1/27/2008"Fran" 21,15,9 95lb thruster, pullup6:14:00

.

1/28/2008Rest Day

.

1/29/2008"Cindy" 5 Pullups, 10 Pushups, 15 Squats20:00:0015 Rounds

.

1/30/2008Tabata Squats, Run 1 Mile, Tabata Squats15:40:00Excludes 2 minutes rest between each exercise.

.

1/31/2008225lb Deadlift 15 Reps, 15 HSPU, 15 Pull Ups, 95lb Thruster 15 reps21:47:003 Rounds

.

2/1/20085k row18:35:00

.

2/2/200810k Run55:27

.

2/3/2008"Grace" 135lb Clean and Jerk4:10:00

.

2/4/2008"Tabata something else"17:00:00283 Reps Total

.

2/5/200850 Pull Ups, 50 Push Ups, 50 Squats39:243 Rounds2nd and 3rd Rounds, only 25 Pull Ups

.

2/6/2008Rest Day

.

2/7/2008Rest Day

.

2/8/200825 walking lunge steps, 20 pull-ups, 50 box jumps, 20 double unders, 25 ring dips, 20 KTE, 30 KB swings 70lb, 30 sit ups, 20 hang squat cleans 45lb bar, 25 back extensions, 30 thrusters 45lb bar, 45 towel rows.26:43

.

2/9/2008Run 3.4 Miles27:57

.

2/10/200850-40-30-20-10 reps of the triplet: Pull Ups Push Ups Squats

.

2/11/2008"Randy" 75 Reps Power Snatch, 75lbs10:46:00

.

2/12/2008Rest Day

.

2/13/2008Rest Day

.

2/14/2008"Fran" 21,15,9 95lb thruster, pullup6:55:00

.

2/15/2008Run 3.4 Miles27:09

.

2/16/2008Rest Day

.

2/17/2008"Annie" 50-40-30-20-10 reps of Double Unders, Situps11:44:00

.

2/18/2008"Frelen" 21-15-9 Thruster, Kettlebell Swings, Pull Ups, run 400m.17:56:00

.

2/19/2008Rest Day

.

2/20/20084 rounds for time of: Run 400M, 50 Squats

.

2/21/2008Run 1 mile 5 Rounds of: 10 Burpees, 20 KB Swings 45lbs, 30 Squats Run 1 Mile36:53Mile 1: 8:05 Mile 2: 9:09

.

2/22/2008Tabata Push Press, Box Jumps, Push Ups, Sit Ups, Run 400 M after each round.31:00PP: 23, 22, 16, 12, 12, 11, 11, 10 400m Run: 1:39 Box Jumps: 8 8 9 9 9 9 8 9 400m Run: 1:37 Pushups: 10 12 10 9 8 8 8 6 400m Run: 1:47 Situps: 8 8 8 8 8 8 8 8 400m Run: 1:49
Squats: 15 15 15 14 15 14 14 13
400m Run: 1:56
Total Time: About 31:20

.

2/23/2008Rest Day

.

2/26/2008"Eva" 5 Rounds for Time: Run 800 M, 30 KB swings 35lbs, 30 Pull Ups50:49Subbed last 43 Pull Ups with Push Ups

.

2/27/20085 Rounds for time of: Run 400M, 50 Squats, 30 Back Extensions24:49

.

2/28/200850-35-20 of 135lb deadlift, 35lb kb swings, kte, 18 in box jumps, run 40039:22

.

2/29/20087 Rounds of 10 Reps 95lb SDHP, Ring Dips13:08:00

.

3/1/2008Rest Day

.

3/2/2008"Angie" 100 Pullups, 100 Pushups, 100 Situps, 100 Squats31:02

.

3/3/2008Max Rounds in 20 Minutes of 10 45lb KB Swing, 5 Burpees, 5 SDHP 45lb.20:00:0011 Rounds

.

3/4/2008"Filthy Fifty" Box Jumps, Jumping Pullups, Kettlebell Swing,Lunge Walk, KTE, Push Press, Wall Ball, Back Extensions, Burpees, Double Unders31:3045lb Barbell thrusters for wall ball.

.

3/5/2008Rest Day

.

3/6/2008"Cindy" 5 Pullups, 10 Pushups, 15 Squats20:00:0015 Rounds, + 5 Pullups, 10 Pushups, 7 Squats.

.

3/7/2008"Diane" 21-15-9 Reps of 225lb deadlift, HSPU8:56:00

.

3/8/2008Rest Day

.

3/9/200850 Squats, 40 Situps, 30 Pull Ups, 20 Thrusters, 45lbs, 10 KTE, 20 Thrusters 45lb, 30 Pushups, 40 Situps, 50 Squats17:05:00

.

3/10/2008"Nicole" Run 400m, Max Pull Ups20:00:00Reps: 4,4,4,3,3,2,2

.

3/11/2008"Little Runnie Angie" 400m Run, 50 Squats, 400m run, 50 pushups, 400m run, 50 situps, 400m run, 50 pullups21:21

.

3/12/2008Tabata Something Else17:00:00Score of 322

.

3/13/2008Run 3 miles24:46

.

3/16/2008"Nicole" 400m Run, Max Pullups20:00Reps: 10 10 10 10 10 10

.

3/17/2008"Nate" 2 MU, 4 HSPU, 8 KB swings, 35lbs20:00:006 Rounds

.

3/18/2008"Barbara" 20 Pullups, 30 Pushups, 40 Situps, 50 Squats35:245:06, 6:52, 7:47, 7:47, 7:50

.

3/20/20084 rounds for time of: Run 400M, rest 2 min12:34:001:41, 1:37, 1:36, 1:35

.

3/21/2008"Fight Gone Bad" SDHP, Wall Ball, PP, Box Jump, RowScore of 266

.

3/23/200815-13-11-9-7-5-3-1 of HSPU, L Pullup: Start at 15 HSPu, 1 L Pullup, finish at 1 HSPU, 15 L Pullup31:27

.

3/24/200830 muscle ups for time29:0020 reps

.

3/25/2008"Barbara" 20 Pullups, 30 Pushups, 40 Situps, 50 Squats38:325:43, 6:43, 6:58, 7:39, 7:26Rest 1 min between rounds, so total time for rounds, 34 min 32 sec

.

3/27/2008"Helen" Run 400 M, 55 Pound Dumbbell Swing x21, 12 Pullups13:38

.

3/28/2008"Unworthy" Squats: 80-40-20-40-80, KB Swings, 35lb KB 40-20-10-20-40, Pullups 20-10-5-10-20. 21:3980 squats, 40 kb swings, 20 pullups, etc.

.

3/30/2008"Fran" 21,15,9 95lb thruster, pullup7:15

.

3/30/2008"Annie" 50-40-30-20-10 reps of Double Unders, Situps12:29

.

4/1/2008"300"

.

4/2/2008"my arms are gonna fall off!"24:?

.

4/6/2008"10 DL 15 KTE 20 BJ" 5 rounds

.

4/8/2008Pullup/Shoulder press ladder12:42

.

4/9/2008"Kelly" 400m Run, 30 Box Jumps, 30 Wall Ball34:025 roundsrx

.

4/11/2008F@#$$ that WOD! 10-8- 6-4-2 Front Squat, Push Press, Thruster, 10-15-20-25-30 Pullup, burpees30:05

.

4/14/2008"quarter gone bad" 135lb Thruster, 50lb pullup, burpeesThruster-4-4-4-4-4 Pullup: 2-3-2-3-2 Burpee: 4-5-5-5-6 Total: 57

.

4/15/2008"Tony" 7 Rounds of 10 Power cleans 135lbs, 10HSPU, 10 KTE26:31

.

4/16/2008"Nancy" 5 Rounds for time of: 400M Run, 15 Reps OHS, 95lbs15:03

.

4/18/2008"Elizabeth" Cleans 135lbs, Ring Dips17:06rx

.

4/18/2008"Chelsea" 5 Pullups, 10 Pushups, 15 Squats 1/min for 30 min30:0018 Rounds

.

4/20/2008Shoulder Press 7x3145, 155, 165, 175, 185x2, 175, 175x2

.

4/21/2008Row 1000m 25 DU Row 750m 50 DU Row 500m 100 DU16:36

.

4/22/2008"Helen" Run 400 M, 55 Pound Dumbbell Swing x21, 12 Pullups13:13Used 70lb KB

.

4/23/2008Boxing Barbara: 5 rounds of 20 Box Jumps, 30 pushups, 40 situps, 50 squats27:48

.

4/25/200830 muscle ups for time31:58rx

.

4/26/2008"Grindy" 10 Clean and Jerk, 5 rounds cindy, 10 Clean and jerk, 5 rounds cindy, 10 clean and jerk21?rx'd was 135lbs, I used 185lbs.

.

4/28/20081/2 Angie10:01100 Crunches instead of situps, 50 of everything else

.

4/30/2008Deadlift 10-5-3-1-1-1-1225-275-365-405-455-475-475

.

5/1/2008AMRAP 20 min of 10 Thrusters 65lbs, 10 Pullups20:008 Rounds

.

5/2/2008"Filthy Fifty" CFO Style46:57

.

5/5/200850 Burpees, reach 1 foot about reach each rep6:07

.

5/6/2008"elizabeth" Cleans 135lbs, Ring Dips12:26rx

.

5/7/20084x800m run3:36, 3:40, 3:43, 3:41

.

5/9/2008"Annie are you ok?"25:5720lb med ball wall ball

.

5/10/2008"Fran" 21,15,9 95lb thruster, pullup6:12

.

5/12/200830 muscle ups for time20:03

.

5/13/2008400m run, 50 squats: 4 rounds for time13:40

.

5/14/20081 min ring pushups/1 min ring dips 5 rounds for max repspushups: 22 22 17 17 18 Dips: 10 8 8 8 8

.

5/16/2008"cindy" 5 Pullups, 10 Pushups, 15 Squats20:00:0015 rounds

.

5/17/2008"Michael" 800m run, 50 situps, 50 Back Extensions24:55

.

5/18/200895lb clean and jerk 15 reps, run 400m20:00:003 rounds + 12 clean and jerks

.

5/20/200875 Push-ups, 95lb SDHP 50 reps, 50 Ring dips, 45lb Weighted pull ups 30 reps, 25 HSPU32:39

.

5/21/2008"Prisoner of War" 400m run, 100 thrusters 45lbs, 100 pushups, 400m run, 100 pullups, 100 crunches 400m run37:44

.

5/22/2008Deadlift x3, max hspu for 5 roundsRound 1: 295, 5 Round 2: 325, 6, Round 3: 375, 6, Round 4: 375, 6, Round 5: 375, 5

.

5/24/20082 pood kb swings x25, 25 GHSU, 25 BE, 25 KTE, 5 rounds37:19

.

5/26/2008Team of 5 people, 1 working out at a time: 847 Pull Ups, run 400m, 847 Push ups, run 400m, 847 Sit ups, run 400m, 847 Squats1:44:37

.

5/28/200821-15-9 65lb Thruster, 600m run10:04

.

5/30/2008"Helen" 3 rounds for time of: 400m Run, 21kb swings 50 lbs, 12 pull ups12:2845 lb plate

.

5/31/2008135lb thrusters 10 reps, 50 double unders, 8 thrusters, 40 double unders, 6 reps, 30 double unders, 4 reps, 20 double unders, 2 reps, 10 double unders9:20

.

6/6/200850m swim, 21-15-9 squats, situps9:11

.

6/7/20081000 m row, 50 Thrusters, 25lbs per hand, 30 burpees12:29

.

6/16/200850 situp, 50 du, 50 situp, 50 lunge, 50 situp, 50 burpees, 50 situps21:40

.

6/17/20087 Rounds for Time of: 75lb shoulder press, 21 reps, 21 back extensions16:46

.

6/24/200810 Thrusters 65lbs, 10 pullups AMRAP 20 mins9 Rounds, 10 thrusters, 3 pull ups

.

6/28/2008Fight gone badScore of 370. wall ball was 15 lb ball

.

6/30/200845 double unders, 45 squat cleans 135 lbs, 45 kb swings 70 lbs, 45 double unders19:42

.

7/1/20083.4 mile run29:51

.

7/1/2008Tabata squats, pushups, situps, burpees. Run 400m, after each round of tabata

.

7/2/20085 rounds for time: 15 deadlift, 12 hang power clean, 9 front squat, 6 push jerk, 135 lbs22:18

.

7/2/200850 burpees, 50 squats, 50 pushups, 50 situps, 50 lunges, 50 m sprint

.

7/3/20087 rounds of 95lb sdhp 7 reps, 7 box jumps4:43

.

7/5/2008400 m walking lunges14:43

.

7/6/200825 pull ups, 50 push press 75lbs, 50 pushups, 50 kte, 50 kb swings, 25 pull ups18:58

.

7/7/2008"Grace" 30 reps of 135lb clean and jerk3:56

.

7/8/2008"Angie" 100 Pull ups, pushups, situps, squats30:00

.

7/9/2008CrossFit TotalTotal: 1045Back Squat: 365 Deadlift: 455, Shoulder Press, 225

.

7/10/2008Run 400m, 50 squats, 400m, 25 burpees, 50 sq400 m, 50 squats, 400m, 25 burpees19:50

.

7/12/2008Complete as many rounds in 30 minutes as you can of: Walking lunge, 12 Steps 15 glute ham situps, 15 hip extensions 5 muscle ups
30:005 rounds + lunges and situps

.

7/14/20084 rounds for time of: 400m run, 50 squats13:14

.

7/15/20083 rounds for time: 800m run, 21 pull ups, 21 thruster, 95lbs, 21 kb swings 70 lbs35:06

.

7/16/2008"Annie" 50-40-30-20-10 situps, double unders14:06

.

7/18/200810 DL 135 lbs, 20 box jump, 30 pushup, run 400m x 5 rounds28:32

.

7/21/2008"Filthy Fifty" Box Jumps, Jumping Pullups, Kettlebell Swing,Lunge Walk, KTE, Push Press, Wall Ball, Back Extensions, Burpees, Double Unders30:45

.

7/22/20082k row6:50

.

7/22/2008Tabata row: 8x 20:104:00Total Meters: 1012

.

7/23/20085k row17:51.5

.

7/24/20081min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.A little more than 1.5 miles. Finished with tabata squats. 15, 15, 15, 14, 14, 14, 14, 14

.

7/25/2008"Fran" 21-15-9 95lb thrusters, pull ups7:05

.

7/26/2008"Michael" 3 rounds for time of: 800m run, 50 sit ups, 50 back extensions22:58

.

7/29/2008"Helen"12:25

.

7/29/20085x1k rowall within 5 sec of 3:28

.

7/30/2008"Jeremy" 21-15-9 95lb overhead squats, burpees9:33

.

7/30/2008Row 3k, rest 2 min, row 2x1k, 2 min rest between10:45, 3:29, 3:25

.

7/31/2008"Tabata Something Else"16:00Score: 320

.

7/30/2008Tabata Rowing: 10:20 x 168:0016 sets, 10 seconds on, 20 seconds rest. 1309 meters rowed.

.

8/1/200810 Rounds of 10 pull ups, 10 pushups, 10 squats, run 100m24:39

.

8/2/2008Rest Day

.

8/3/2008Run 15k1:36:04

.

8/4/2008Tabata Run: 20 Sec Run, 10 Sec rest, 8 rounds715 meters or so

.

8/4/200810 rounds of 10 pushups, 10 situps, 10 squats, run 100m13:39

.

8/5/2008Run 5.92 Miles60:00

.

8/5/200830 muscle ups19:41

.

8/10/2008AMRAP in 20:00 of 5 HSPU, 7 Pull up, 9 box jums6 rounds

.

8/11/20088 rounds of run 2:00, rest 40 sec3600m

.

8/11/200810 situps, 10 back ext 30 thrusters, 95lb 50 pull up, 30 situp 30 back ext 20 thruster 35 pull up 50 situp 50 back ext 10 thruster 20 pull up30:17

.

8/12/2008Run 200m, rest 45 sec, run 400m, rest 1:30, run 600m, rest 2:00, run 2/3mile

.

8/13/20086x400m, rest 2:001:39, 1:31, 1:28, 1:28, 1:28, 1:37

.

8/13/2008"Fran" 5:47

.

8/14/200820 Minute time trialRun 2.5 miles

.

8/14/20083 rounds for time of: 50 double unders, 50 back extensions, 50 glute ham situps28:08I think I did 10 too many in the last round...I lost count.

.

8/15/200850-40-30-20-10 Pull ups, ring dips41:08

.

8/18/200815-12-9 reps for time of 135lb thruster, muscle ups37:18

.

8/19/20081min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.Walked for rest, total 2.25 miles

.

8/20/2008"Tabata something else"16:00282 reps total.

.

8/21/20086xRun 2:00, rest 1 min17:002 miles total.

.

8/23/2008"Angie" 100 Pullups, 100 Pushups, 100 Situps, 100 Squats31:34swinging pull up bar.

.

8/25/2008800m run, 21 shoulder press, 800m run, 21 push press, 800m run, 21 push jerk15:30

.

8/26/2008Run 1.89 miles14:46

.

8/27/2008"Helen" Run 400 M, 55 Pound Dumbbell Swing x21, 12 Pullups12:173 Rounds

.

8/29/2008"Nancy" 400 Meter Run, 15 OHS,95lbs 14:15all sets unbroken

.

8/31/2008"Nasty Girls" 50 Squats
7 Muscle Ups
10 Hang Squat Cleans, 135 lbs		19:44rx'd

.

9/1/2008"Labor Day" WOD43:19

.

9/4/2008"Bear Complex" 7 sets of Power clean, front squat, push press, back squat, push press5 rounds: 95, 105, 115, 125, 135 fail. Did 3 unbroken sets at 135, last 4 unbroken.

.

9/5/2008"I See Dead People"-800m, 21 Pull Ups, 21 Thruster 95lb, 400m, 15 pull up 15 thruster, 200m 9 pull up 9 thruster17:12

.

9/8/2008"Diane" 21-15-9 225lb Deadlift, HSPU10:46

.

9/9/2008Run 3.06K14:23

.

9/10/2008"Brussel Sprouts" Run 200m, 100m lunge, 50 situp, 25 pull up, 25 pushup, 50 back extension, 100m lunge, 200m run17:28, 17:572 minutes rest between rounds: 2 rounds.

.

9/11/2008JT- 21-15-9 rounds of HSPU, Ring Dip, Push Up20:10

.

9/14/200810 Tire Flips, 10 Pull ups, 10 Rounds26:47

.

9/15/2008The Chief: AMRAP in 3 minutes of 3 Power cleans, 135lbs, 6 push ups, 9 squats: 5 rounds4,4,4,3.33,4

.

9/17/2008"Fran"5:45

.

9/18/2008"Michael"22:23

.

9/19/2008"Grace"3:20

.

9/21/2008"Filthy Fifty" Box Jumps, Jumping Pullups, Kettlebell Swing,Lunge Walk, KTE, Push Press, Wall Ball, Back Extensions, Burpees, Double Unders30:24

.

9/22/2008"Isabel" 30 Snatch, 135lbs for time5:52

.

9/23/200810 rounds of 7 pushup, 7 situp, 7 squat, run 100 m11:51

.

9/24/2008Pushing Nichole: AMRAP in 20 min of run 400m, max pushups20:0020, 15, 15, 16, 15, 15, 15

.

9/26/2008"Virtual Shoveling, pushups" 30-25-20-15-10-516:4345lbs on bar

.

9/27/20084 rounds for time of: 400m run, 50 squats13:42

.

9/30/200830 muscle ups for time15:44

.

10/1/2008"Nate" 2 Muscle ups, 4 HSPU, 8 KB swings, 55lbs20:009 Rounds, 2 muscle ups

.

10/2/2008Clean and Jerk Ladder: 135lb clean and jerks, 1 the first minute, 2 the second, etcup to minute 9, failed after that.

.

10/5/2008"Barbara" 20-30-40-50 Reps of Pullups, Pushups, Situps Squats5:06, 6:08, 6:40, 7:51, 7:000Total time: 44:46

.

10/7/20085 rounds for time: 15 deadlift, 12 hang power clean, 9 front squat, 6 push jerk, 135 lbs18:44pr by almost 4 minutes

.

10/8/2008"Ryan" 5 rounds for time of: 7 muscle ups, 21 burpees32:03Burpees not 1 foot jumps

.

10/11/2008"Mr. Joshua"-5 rounds for time of: 400m run, 30 situps, 15 deadlift, 250 lbs21:31Not ghsu or 250lb deads, did 185.

.

10/12/2008"Erin"-5 rounds for time of: 40lb db split clean x 15 reps, 21 pull ups18:13used 95lb barbell instead

.

10/13/20087 rounds for time of: 21 shoulder press, 75lbs, 21 back extensions13:163 minute pr

.

10/15/2008For Time: 10 squat cleans, 50 situps, 8 squat cleans, 40 situps, 6 squat cleans, 30 situps 4 squat cleans, 20 situps, 2 squat cleans, 10 situps10:25135lb squat cleans

.

10/16/20081200m run, 60 squat, 30 ring dips, 800m run, 30 squat, 15 ring dips15:48

.

10/19/2008Run 5k23:59PR

.

10/19/2008"Cindy" AMRAP in 20 min of 5 pullups, 10 pushups, 15 squats20:0017 rds. PR

.

10/20/2008"Rico" 21-15-9 rounds of: Squat snatch, overhead squat, pushups, run 300m22:38

.

10/22/2008"Filthy Fifty"29:01pr

.

10/28/2008"Mary"20:006 rds + 5 hspu, 10 pistols, 8 pulls1/2 rom on pistols

.

10/29/20085 rounds for time of: 4 front squat, 8 thruster, 12 push jerk11:04105lbs, rxd is 95

.

10/29/2008"Elizabeth"-21-15-9 of 135lb squat cleans, ring dips12:51

.

11/1/2008"I See Dead People"-800m, 21 Pull Ups, 21 Thruster 95lb, 400m, 15 pull up 15 thruster, 200m 9 pull up 9 thruster17:22Ring pull ups, 85lb thrusters

.

11/2/2008Endurance run: 1 mile, 3x400m run w/30 sec rest 7:26, 1:25, 1:34, 1:31

.

11/2/2008"Angie"24:08

.

11/3/2008Run for 30 min, RPE of 1231:26Total distance, 3.4 miles

.

11/3/2008Death by Pull Ups-with a continuous running clock, do 1 pullup the first minute, 2 the second, 3 the third, until you can't complete the required reps in one minute14:0013 rounds + 9 pull ups

.

11/5/2008800m run rest 3 min, 3x400m run, 30 sec rest between3:46, 1:29, 1:36, 1:31

.

11/5/2008"Nancy" 5 rounds for time of: 400m run, 15 overhead squats @ 95lbs14:33rx

.

11/6/2008Tabata run: 20 seconds run, 10 seconds rest for 8 rounds4:00Total of 700m or so covered.

.

11/6/200810 Thrusters, 65lbs, 10 pull ups, AMRAP in 20:0020:0011 rounds plus 10 thrusters.

.

11/7/200810k run55:46

.

11/11/2008Save a Horse WOD42:54

.

11/12/2008"Michael" 3 rounds for time of: run 800m, 50 situps, 50 back extensions22:51

.

11/14/2008Endurance run: 20 sec on, 20 sec rest, 30 sec on, 30 sec rest, 45 sec on, 45 sec rest, 1 min on, 1 min rest: 3 roundsTotal distance: 2400m

.

11/15/20085 rounds for time of: 15 hang power snatch, 400m run16:45rx

.

11/15/20084 rounds of 4 minutes all out, 2 minutes restTotal of 2.25 miles run

.

11/16/20084 rounds for time: 400m run, 50 air squats12:56

.

11/17/2008"Helen" 3 rounds for time: 400m run, 21kb swings 53lb kb, 12 pull ups10:56PR

.

11/18/2008Push Jerk, 1,1,1,1,1,1,1245, 265, 275, 285, 295, 305(f), 305(f)

.

11/18/2008Endurance Run: 3 rounds of 200m, 400m, 600m1:07, 1:24, 2:59, :38, 1:30, 2:24, :41, 1:34, 2:231st round 200 and 600m runs were more than 200 and 600m.

.

11/20/2008"Jason"-100 Squats, 5 muscle ups, 75 squats, 10 muscle ups, 50 squats, 15 muscle ups, 25 squats, 20 muscle ups37:30rx

.

11/21/200850 kb swings, 2 thrusters, 40kb swings, 4 thrusters, 30 kb swings, 8 thrusters, 20 kb swings, 16 thrusters, 10kb swings10:50115# thrusters, 53# kb

.

11/21/2008Endurance Running Ladder: 60 on 60 off, 60 on 50 off, 60 on 40 off, 60 on 30 off, 60 on 20 off, 60 on 10 off, 60 on 20 off 60 on 30 off 60 on 40 off 60 on 40 off, 60 on 50 off, 60 on 60 off 60 on20:30Total distance: 3200mDid 2 too many intervals! oops! 6:30 pace.

.

11/24/20083 rounds for time: 21 KTE, 21 kb swings 53lbs, 21 pushups, 3 10ft rope climbs, 21 box jumps, 21 back extensions, 50 lunges27:34

.

11/25/2008"Nicole"- max rounds in 20 min of 400m run, max reps pull ups20:006 rounds plus 1 run12,12,12,12,12,12

.

11/26/2008Tabata Something Else16:00Total: 278

.

11/29/2008"Mr. Joshua" 5 rounds for time of: 400m run, 30 situps, 15 deadlift at 250lbs25:22abmat situps

.

11/30/2008"Nate" AMRAP in 20 min of 2 muscle ups, 4 hspu, 8 kb swings20:009 rounds53lb kb

.

11/30/2008Endurance Run: 5 min on, 5 min off, down to 1 min on29:002.16 miles run

.

12/1/2008Endurance Run-2x800m, 2x1000m?

.

12/1/200810 power cleans @ 95lbs, 400m run, 9 pc, 400m run, 8 pc, 400m run, down to 1 pc, 400m run24:06

.

12/3/200810k run54:01

.

12/4/2008Endurance Run-1min on, min off, min on, min off, min on, min off X 3 rounds17:00About 2700m total

.

12/4/2008"Fran"5:40

.

12/5/2008100 squats, 2 mu, 80 squats, 4 mu, 60 squats, 6 mu 40 squats, 8 mu, 20 squats, 10 mu23:00

.

12/7/2008AMRAP in 20min of: 15 pull ups, 15 ring push, 15 back ext, 15 ghsu20:005 rounds + 15 + 15 + 12

.

12/7/20083 rounds of: 30 sec on, 30 off, 30 on, 25 off, 30 on, 20 off, 30 on 20 off, 30 on 15 off 30 on 10 off, 30 on 5 off 30 on2.25 miles

.

12/8/2008Clean and Jerk, 1-1-1-1-1-1-1205, 215, 225, 235(f), 235, 235(ugly), 235(f)

.

12/9/2008Endurance Run: 3 rounds of: 1 min on, 1 min off, min on, min off, min on, min off17:001.35 miles

.

12/9/2008"Annie"9:22

.

12/11/2008"Nasty Girls"14:30

.

12/12/2008"McFlurry" 400m run, 21 clean 185lbs, 21 pull ups, 400m run, 15 thrusters 60lbs 15 pull ups, 400 m run, 9 cleans, 9 pull ups19:58

.

12/14/20083 rounds of: 50 box jumps, 21 deadlift @ 185lbs, 30 pull ups22:57

.

12/14/2008Endurance: 60 min time trial60:006.98 miles

.

12/15/20085 rounds of 275lb deadlift, 5 reps, 10 burpees8:07

.

12/16/2008Broomstick Mile: 25 back squat, 25 front squat, 25 overhead squat, 400m run, 25 shoulder press, 25 push press, 25 push jerk, 400m run, 25 deadlift, 25 squat clean, 400m run, 50 snatch, 400m run20:04PVC pipe

.

12/16/2008Split Jerk, 1-1-1-1-1-1-1195, 215, 225,245, 255-had to clean off floor.

.

12/20/200950 Ring Dips, 400m 50 Push ups 400m 50 HSPU 400m24:501/2 rom on HSPU

.

2/21/2009Navy SEAL wod: Run 1 mile warm up, 50 OHS at 65lbs, 5x4minute rounds, AMRAP of 5 burpees, 3 squat cleans 115lbs, 2 push jerk 115 lbs36:57Mile: 7:21, Round 1: 3 sets Rounds 2-4: 2 sets + 5 burpees + 2 Squat clean, Round 5: 2 rounds + 3 squat cleans

.

2/23/2009Navy SEAL wod: run 2x400, 2x800, 2x1200, 30 muscle ups for time, 300 situpsTotal Time: 1:05:27Runs: 1:27, 1:39 rest 30 sec 3:45 rest 5 sec 3:55, rest 30 sec 6:00 rest 45 sec 6:15 rest 4:15 MU in 15:35, rest 3:00 situps in 17:52

.

2/24/2009SEAL Wod: run 3 miles, Grace3 miles in 24:37, Grace in 2:50

.

3/4/2009"Helen"8:35

.

4/23/2009Angie21:07