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Hero WODs

Posted by fakc | Posted in Club Records | Posted on 05-01-2010

JT	• Handstand Push-ups • Ring Dips • Push-ups	21-15-9 reps, for time
Michael	• Run 800 meters • 50 Back extentions • 50 Sit-ups	3 Rounds for time
Daniel	• 50 Pull-ups • 400 meter run • 95 pound thruster. 21 reps • 800 meter run • 95 pound thruster. 21 reps • 400 meter run • 50 Pull-ups	For time
Josh	• 95 lb overhead squat, 21 reps • 42 Pull-ups • 95 lb overhead squat, 15 reps • 30 Pull-ups • 95 lb overhead squat, 9 reps • 15 Pull-ups	For time
Jason	• 100 Squats • 5 Muscle-ups • 75 Squats • 10 Muscle-ups • 50 Squats • 15 Muscle-ups • 25 Squats • 20 Muscle-ups	For time
Badger	• 95 lb squat clean, 30 reps • 30 Pull-ups • Run 800 meters	3 Rounds for time
Joshie	• 40 lb Dumbell snatch, 21 reps, right arm • 21 L Pull-ups • 40 lb Dumbell snatch, 21 reps, left arm • 21 L Pull-ups The snatches are full squat snatches	3 Rounds for time
Nate	• 2 Muscle-ups • 4 handstand push-ups • 8 – 2 pood Kettleball swings	As many rounds as possible in 20 min.
Randy	• 75# power snatch, 75 reps	For time
Tommy V	• 115 lb Thruster, 21 reps • 15ft rope climb, 12 ascents • 115 lb Thruster, 15 reps • 15ft rope climb, 9 ascents • 115 lb Thruster, 9 reps • 15ft rope climb, 6 ascents	For time
Griff	• Run 800 meters • Run 400 meters backwards • Run 800 meters • Run 400 meters backwards	For Time
Ryan	5 Rounds of: • 7 Muscle-ups • 21 Burpees each burpee terminates with a jump on foot above max standing reach	For Time
Erin	5 Rounds of: • 40 Lb Dumbbells split clean, 15 reps • 21 Pull-ups	For Time
Mr. Joshua	5 Rounds of: • Run 400 meters • 30 Glute-ham sit-ups • 250 lb deadlift, 15 reps	For Time
DT	5 Rounds of: • 155 lb deadlift, 12 reps • 155 lb hang power clean, 9 reps • 155 lb push jerk, 6 reps	For Time
Danny	10 Rounds of: • 200m Run • 5 Pullups (Chest to Bar) • 10 KB Swings 53/35# • 15 Pushups	For Time
Hansen	5 Rounds of: • 30 reps, 2 pood Kettleball swing • 30 Burpees • 30 Glute-ham sit-ups	For time
Tyler	5 Rounds of: • 7 Muscle-ups • 21 reps 95 lb Sumo-deadlift high-pull	For time
Other WODs	• 5K Row • 2K Row • 500M Row • CrossFit Total – max back squat, max shoulder press, max deadlift • Max consecutive pull-ups • Max consecutive muscle-ups • Max pull-ups - 1 in minute 1, 2 in minute 2, 3 in minute 3, etc.

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Posted by fakc | Posted in Club Records | Posted on 04-01-2010

Angie	• 100 Pull-ups • 100 Push-ups • 100 Sit-ups • 100 Squats	For Time Complete all reps of each exercise before moving to the next.
Barbara	• 20 Pull-ups • 30 Push-ups • 40 Sit-ups • 50 Squats	5 Rounds for Time
Chelsea	• 5 Pull-ups • 10 Push-ups • 15 Squats	Each min on the min for 30 min
Cindy	• 5 Pull-ups • 10 Push-ups • 15 Squats	As many rounds as possible in 20 min
Diane	• Deadlift 225 lbs • Handstand Push-ups	21-15-9 reps, for time
Elizabeth	• Clean 135 lbs • Ring Dips	21-15-9 reps, for time
Fran	• Thruster 95/65 lbs • Pull-ups	21-15-9 reps, for time
Grace	• Clean and Jerk 135 lbs	30 reps for time
Helen	• 400 meter run • 1.5 pood kettleball swing x 21 • Pull-ups 12 reps	3 rounds for time
Isabel	• Snatch 135 lbs	30 reps for time
Jackie	• 1000 meter row • Thruster 45 lbs 50 reps • Pull-ups 30 reps	For Time
Karen	• Wall-ball 150 shots	For Time
Linda ( aka “3 bars of death”)	• Deadlift – 1 1/2 BW • Bench BW • Clean 3/4 BW	10/9/8/7/6/5/4/3/2/1 rep rounds for time
Mary	• 5 Handstand push-ups • 10 1-legged squats • 15 Pull-ups	As many rounds as possible in 20 min
Nancy	• 400 Meter run • Overhead squat 95 lbs x 15	5 Rounds for time
The New Girls
Annie	• Double unders • Sit-ups	50-40-30-20 and 10 rep rounds; for time
Eva	• Run 800 meters • 2 pood KB swing, 30 reps • 30 Pull-ups	5 Rounds for time
Kelly	• Run 400 meters • 30 Box jump, 24 inch box • 30 Wall ball shots, 20 lb ball	5 Rounds for time
Lynne	• Body Weight Bench press • Pull-ups	5 Rounds for max reps. There is no time component to this WOD.
Nichole	• Run 400 meters • Max rep pull-ups	As many rounds as possible in 20 minutes. Note number of pull-ups completed for each round

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Posted by fakc | Posted in Club Records | Posted on 05-01-2010

Other WODs

Posted by fakc | Posted in Club Records | Posted on 04-01-2010

Linda ( aka “3 bars of death”)

The New Girls

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Linda
( aka “3 bars of death”)