7-1-09 "Helen"

Bench Mark WOD

3 rounds for time:

400m run
21 Kettlebell swings (53/35)
12 Pull ups

Male
1. Mike Carr (Scrappy) 7:48
2. Josh Wagner 7:56
3. Mike Feliciani 8:55

Female
1. Tanya Wagner 9:20
2. Jodie Miller 9:53 (Jumping Pull ups)
*3. Angie Nice 10:03 (Jumping Pull ups)


JR CrossFit, Intro Class and Group Class

6-30-09 "Filthy Fifty"

Bench Mark WOD

For time:

50 Jumping pull ups
50 KTE
50 Wallballs #20
50 Box jumps 20"
50 KBS #35
50 Back Extensions
50 Push press #45
50 Burpees
50 Double unders *mod 150 single JR
50 Lunges *1 step = 1 rep



9am, 5:30pm and 6:30pm











Male
1. Josh Wagner 18:41 6/29/09
2. Mike Carr 19:05 12/27/08
3. Mike Feliciani 25:27 12/21/08

Female
1. Tanya Wagner 20:20 12/28/08
2. Jodie Miller 28:15 12/27/08
3. Angie Nice 29:59 12/27/08

6-29-09 "Grace"

Bench Mark WOD

For time:

30 Clean and Jerks (135/85)
*floor to overhead


Following this WOD 3-400m runs for time. Rest fully between runs.

Male
1. Keith Bussom 1:45
2. Josh Wagner 1:48 12/13/08
3. Mike Feliciani 1:57 12/13/08

Female
1. Tanya Wagner 1:38 12/13/08
2. Angie Nice 4:17
3. Molly Collins Time? 12/09/08

6-27-09

For time:

15-1 Burpees
1-15 Box jumps 24"

*alternate between the 2 exercises counting down from burpees and up from box jumps.





Don't Forget: All next week we will be taking on Bench Mark WOD'S. Try to make as many days as you can!! Best of Luck.

6-26-09 "Angie"

BENCHMARK WOD

We now have Friday WOD's through the summer. 530am, 630am and 9am-No PM WODS
Just a reminder that this Saturday is a Free Sat! 730am or 815am





For time:

100 pull ups
100 push ups
100 sit ups
100 air squats

*must complete in this order and may not move to the next exercise until you have complete all 100 reps of the previous exercise. Good luck.



Male
1. Mike Carr (Scrappy) 13:05 12/22/08
2. Josh Wagner 14:59 12/7/08
3. Keith Bussom 17:48

Female
1. Jodie Miller 26:00 12/22/08
2. Molly Collins 24:39 4/8/09 *Green band pull ups

6-25-09

3 Rounds for time of:

800m run
15 SDLHP (95/65)
15 ring dips

6-24-09

12min. AMRAP of:

5 Heavy Thrusters (135/85)
10 Burpees





























INTRO CLASS

6-23-09

5 rounds for time of:

250m row
12 power snatches (75/55)
21 sit ups

6-22-09

21-15-9 for time of:

Deadlift (225/155)
Pull ups
"Clap" push up




Intro Class hitting the WOD!











Great showing at the 6:30pm class.