Holiday WOD's

Hey All-

Derek will host the gym open on Saturday 7/2 at 11AM and Monday 7/4 at 10AM. If you'd like to train over the weekend closure those are your times. Enjoy!

7/2/11
7 Rounds -
5 Burpees
10 BW Dead Lifts
15 Throwing weighted Sit-Ups (20/12)
20 KB Swings (24/16)
Big Wade: 28:46
(Terry): 21:50
(Jarah): 23:42
(Peggy): 24:22
(Tara): 27:18
(Fran): 31:59
(Stacy): 32:38
(Lorie): 33:48


7/4/11
Danny Dietz Memorial WOD
10 Rounds-
200 M Run
5 Pull-Ups
10 KB Swings
15 Push-Ups
Lorie: 36:38
Peggy: 33:40
Wade: 35:02
Shay: 46:25
Corene: 37:37
Heather: 40:57
Erica: 31:53
Jen B: 32:06
Troy: 46:11
Chris: 40:57
Brian: 33:29
JZ: 41:20
Thunder: 35:06
Jenn C: 37:40

WOD Thursday 6/30/2011

“Kitchen Sink”
1 mile run
500 Singles
100 Squats
95 Sit thrus
85 Sit ups
75 Push ups
65 KB Swings (24/16)
55 Push Presses (45/33)
45 STS
35 Ball Slams (20/12)
25 T2B
15 walking overhead lunges (45/25)
5 HSPU
250 Double Unders

There is a 45 minute cutoff for this workout. If you don't finish your score will be the exercise and rep you finish on. Good luck!

Marc: 100 DU's
Peggy: 45 DU's
Dalton: 20 DU's
Barron: Lunges -Finished
Jenn C: 5 T2B
Nate: 33 STS
Wade: 29 STS
Arnold: 10 STS
Carrie: 22 PP
Jeff: 56 KB
John: 50-KB
Shay: 40 KB
JZ: 33 KB
Nick: 29 KB
(Angelina): 55 DU's
(Fran): 1 HSPU
(Jarah): 11 Lunges
(Chris): 17 STS
(Jessica): KB Finished
(Aime): KB Finished
(Christy): 43 KB
(Heather): 28-KB

(Corene): 39:40 - Finished 1/2 sink
(Lorie): 43:08 - Finished 1/2 sink

WOD Wednesday 6/29/2011

Daily WOD
3RM Dead

then...

50 KJ's for time (K2E to Pull-Up)

Name: Dead Wt / KJ Time
Joel: 315# PR / 3:06
Thunder: 315# / 5:33
Nate: 265# / 6:53
(Robyn): 385# / 8:04
(Dalton): 255# / 7:45
(Jodi): 213# PR / 9:10
(Chris): 205# / 7:34
(Tara): 203# / 8:33
(Peggy): 183# / 7:14
(LoriE): 170# / 6:07 - DNF
(Barbie): 170# / 6:30
(Stacy): 147# / 10:00
(Angelina): 145# / 9:21
(Jarah): 153# / 9:47
(Heather): 105# / 7:30
(Alexis): 103# / 3:17
(Betsy): 103# / 7:36


Strength
Press %65x5,%75x5,%85x5+
Snatch 2,2,2,2,2

Strength WOD
Amrap in 6 mins
3 Push Press (Heavy)
6 KB Swings (Heavy)
9 Wall Balls
Fran
Brian
Jeff

Skills Class
Shoulder Press, Push Press, Push Jerk, Thruster
4 Rounds:
10 Push Press
200M Run
20 STS

WOD Tuesday 6/28/2011

“Grindy”
10 Clean and Jerks 135#/85#
5 Rounds of Cindy
10 Clean and Jerks
5 rounds of Cindy
10 Clean and Jerks

Cindy=5 Pullups, 10 Pushups,15 Squats

Jason: 15:26
Joel: 16:20
Mark: 17:45
Wade: 19:28
Dalton: 19:52
Nate: 25:10
Shay: 26:42
Derek: 29:41
Tara: 34:08
(Jarah): 15:39
(Peggy): 18:18
(Erlinda): 18:43
(Stacy): 19:27
(Kim): 20:06
(Fisher): 21:14
(Barbie): 21:37
(Corene): 22:18
(Terry): 22:32
(Fran): 24:32
(Jessica): 24:32
(Aime): 24:40
(Jack): 25:33
(Scott): 25:17
(Mike): 26:04
(LoriE): 26:20
(Heather): 26:32
(Lucke): 27:04
(Frank): 27:26
(Jz): 29:57
(Chris): 32:53

WOD Monday 6/27/2011

Daily WOD
Max overhead slam ball toss for distance.
Then....
3x5 O-Squat

Name: Ball Toss (FT) / O-Squat Wt
Robyn: 29ft 8" / 79#
Carrie: 27ft 8" / 65#
Brian: 26ft 9" / 95#
Charlie: 26ft 7" / 165#
Nate: 26ft 1" / 105#
Fisher: 25ft 6" / 115#
Jessica: 25ft / 65#
Jack: 24ft 3" / DNA
Tara: 23ft 7" / 95#
JZ: 23ft / 95#
Troy: 21ft 8" / DNA
Lucke: 20ft 9" / 83#
Amie: 20ft 8" DNA
Kim: 17ft / 53#
Jarah: 17ft / 43#
Heather: 14ft 7" / Pipe
Betsy: 14ft / 43#
Dalton: SUCK :( / 115#

Strength Class
A. Squat %65x5,%75x5,%85x5+
B. Cleans 2,2,2,2,2

Strength WOD
“Lynne”
Max reps BW bench
Max Reps Pullups
(No rest between Bench and Pullups)
No time component, this WOD is for Reps.
Kyle
Stacy
Jenn C
Jeff
Brian
Ian
Thunder
Derek
Joel
Wade

Skills Class
Squat 2
Air Squat
O-Squat

WOD
21-15-9
O-squat
Pullups
Ashley
Alexis

Upcoming Holiday Schedule

We will be closed for the Fourth of July holiday weekend. No regular classes Friday, Saturday, Sunday or Monday. I believe there will be a couple WOD opportunities, watch for those to be posted in the next couple days.

Happy Fourth!

Sunday WOD with Jason

Jason will be hosting today, have fun!

"Daniel"
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters
400m Run
50 Pull-ups

Nate: 27:20
Fisher: 33:05
(Kiira): 21:16
(Jenn C): 23:57
(Peggy): 24:30
(Dani): 26:58
(Chris): 32:35

Partner Needed!

Guys, Amie McElroy needs a partner for the league. Somebody step up and help a woman out! If you don't know Amie, you're missing out! Let us know and we'll introduce you.

WOD 6/25/2011

Squat Cleans
Heavy Single for the day.
then....
2 Reps OTMEM for 15 minutes @ %80 Of heaviest single.

WOD 6/24/2011

Daily WOD
Double Tabata
16 cycles of
40 Seconds on
20 Seconds Rest :
10 M Sprints
KB/DB Thrusters
(Alternate between sprints and Thrusters)
Score Is Calculated By Adding Meters Run And Total Reps

Frank: 190

Jarah: 184

Fran: 178

Jack: 160

Corene: 140

Strength Class
A. Deadlift %40x5,%50x5,%60x5
B. Bench Press %40x5,%50x5,%60x5

Strength WOD
400M Run
48 Double Unders
3 Push Press (#185 /#123)
5 Bar Muscle ups
7 HSPU
9 Broad Jumps (6ft)
11 Jumping Squats (12 inch min /8 inch min)
13 Chest slap Push ups
48 Double Unders
400M Run

Aime

Jessica

Brian

Jeff

Jenn C

Skills Class
Squat 1: Air Squat, Front Squat, Back-Squat

WOD
150 Air Squats for time

Alexis

Scott

Chris

Ashley

Robyn

New Babies!

I have been meaning to post for weeks now to congratulate and let everyone know about 2 new arrivals. Jason and Andrea had their first child Lillian Nicholaou.

Also, Arnold and his wife Allison had their first child as well, Wyatt Nimmo.

You guys can be sure and harass them for pictures next time you see them. Congratulations again guys!

WOD 6/23/2011

"Isabel"
30 Snatches for Time (135/95)

Jason: 3:43 / 135#
Wade: 5:14 / 135#
(Barron): 2:16: 95#
(Joel): 3:02 / 95#
(Frank): 3:20 / 75#
(JZ): 4:00 / 75#
(Lucke): 3:25 / 63#
(Kelly): 2:09 / 55#
(Jarah): 2:53 / 55#
(Angelina): 3:02 / 55#
(Barbie): 3:35 / 55#
(Peggy): 3:29 / 55#
(Dani): 3:50 / 55#
(LoriE): 4:30 / 55# - OUCH
(Stacy): 3:02 / 43#
(Amie): 3:02 / 43#
(Heather): 3:06 / 33#

Congratulations to Adam!

Just wanted to wish Adam Stroup a big congratulations on winning the Rocky Mountain Bad Boyz title this last Friday defeating his opponent by submission in the 2nd round. Great job Adam! We are all very proud of you!

WOD 6/22/2011

Daily WOD
AMRAP in 10 minutes of:
100 Single Under's
10 Burpees

Then...

AMRAP In 5 of:
25 Sit ups
5 Box Jumps

Ian: 12.5
Angelina: 12
Shinhawk: 11.5
Fran: 10.5
Joel: 10.5
Dalton: 10.5
Lucke: 10.5
Peggy: 10
Nate: 10
KD: 10
LoriE: 9.5
Kim: 10.5
Jarah: 9.5
Jessica: 8.5
KJ: 8.5
Jack: 8.5
Christy: 8
Carrie: 8
Stacy: 8
Betsy: 7.5
Christina: 7
Heather: 6.5

Strength Class
Press %40x5,%50x5,%60x5
Snatch Grip Deadlift 5x5

Strength WOD
Tabata
Box Jumps (36/28)
Farmers Walk for total meters
Jeff
Brian
Jenn C

Skills Class
Kettlebell Movements

WOD
300 KB Movements
STS'S
SDLHP
Swings
Snatch
C&J
Alexis
Chris
Mike