The Wod
For Time
800 meter run
10 rounds of following couplet
10 knees to elbows
10 Hug a twinkies
then
800 meter run again.

6:00 a.m.
Ash Dead lift 135# wod-21:46
Derek Dead lift 245#wod-19:56
Gerry Dead lift 265# wod- 19:15
Jay Mod 19:33
KPUK! – 21:06
Stephanie 19:56

7:00 a.m.
Keelin Deadlift 135x 10 wod 20:33 some mod
Katie 135 x 12 wod 20:51mod knee tuck
Josh dead lift 405 wod as Rx 20:42

9:30 a.m.
Heather 95# mod 13:350
Lisa R. 195# Mod 12:20

12:30 p.m.
Charlie 245 x 12 wod 21:00 Rx
Becca 130# x 1 wod 26:49 Rx
Anthony 295# x 3 wod 26:11 rowed 1k sub

5:00 p.m.
rich 195 x wod 20:57 Rx
Jenna Marie 21:33

Thursday WOD 5.17.2012
Big Shout out to Jenn McY – Happy Birthday!
We love you! xoxoxxoxox Amber
Best WOD times
Women: JM 15:31 @30#
Men: Gino 14:50@45#
Strength:
Floor Press 70-80-90% of TM, 3-3-3+
WOD
From www.crossfit.com
120403
5RFT
45# Barbell Overhead Walking lunges, 50 ft (we did 85 feet!), 30# for women
21 burpees

6am Hard Core
Jay 140# x3;18:00 – 3 RDS @45#/2 RDS @ 30#
Jen Y. 20:12; 3 rd@30#/2rd@15#
Bad Ash-95#x4/22:06 @ 30#

7am Jersey Shore Hotties
Keelin 95#x1 – PR!; 80#x10; 20:37 2 rds @30#/3 RDS@15#
Katie 80#x4; 19:21 @15#
Aaron 200#x5; 18:26 – 2 rds@45#/3 @ 30#

9:30 am Rock Stars
Charlie- DB 60# x12 reps; 16:08 @ 45#
Becca – 75# x 14 reps; 21:55 @ 30#
Amber – 75# x 11 reps; no wod

12:30 Bad Asses
Anthony 215# x 7; 22:37 @ 45#
Korey 195# x 7; 15:24 @ 45#

4pm
Amber Day 4/21 Squat Challenge
OHS 15# x10; 30# x10; 40# x5; 50# x5; 60#x3; 65# x 3; 75# x3 – major fatigue

5pm Italian Stallions
Mike 220# x6; 15:30 @45#
JM 80# x5; 15:31 @ 30#

6pm Italian Stallions Team #2
Marco 245# x 3; 17:00 @ 45#
Gino 14:30 @ 45#

7:15pm ‘Street Savers
Neil 225# x 3; 16:30 @ 45#
Brian 225# x 3; 16:55 @ 45#
Cheryl 125# x 3; ???
Andrew 185# x 3; 4 rds only

Wednesday WOD
1k Row for Time
Press 70-80-90% of TM 3-3-3+
WOD
5RFT
90 ft Prowler Sprints with no weight, 30#, 50#, 70# and 90#
50 air squats

Best Row time
Women: Cheryl 4:12
Men: Gerry 3:44

Best WOD Time:
Women: Cheryl 70# 11:12
Men: Gerry 9:40 90#

6am Class
Bad “Ash” 1k Row 5:08, 13:08 #50
Derek 1k Row 4:22; 10:46 90#
Gerry 1 k Row 3:44; 9:40 #90
Korey 14:18 90#

7am
Aaron 1k Row 3:48; 13:50 90#

8:30 am
Amber 1k Row 4:29
Press 65# x 6
No Wod

12:30 pm
Lisa 1k row 5:10; 12:59
DeCarlo 1k Row 3:54; 3 rds 11:54
Becca 1k Row 4:17; 11:56
Charlie 1k Row 3:45; 9:56
Jenn S. 1k Row 4:52; 12:54
Anthony 1k Row 4:00; 12:33

5pm
Carol 1k Row 5:01; 18:01 (Most Courageous effort of the day – way to gut it out!)
Anthony S. 1k Row 4;39; 9:40
JM 1k Row 4:46; 10:39

6pm
Marco 1k Row 3:47; 15:04 90#
Cheryl 1k Row 4;12; 11;12 70# (you rock!)

Due to the athletes attending the Civilian Military Combine event in PA tomorrow May 19, 2012, the following changes have been made to the schedule:

6:30 am CrossFit Class Only
9:30 am CrossFit Class Only

There will be no other classes,
NO CROSSFIT KIDS on May 19, 2012
No Crossfit Intro Class at 10:30am, NO 8:30 AM CLASS AND NO OPEN GYM.

The regular Saturday schedule will return on May 26, 2012.

Thank you!

Please meet at the box by 8am for take off.
Thank you,
Your captain

Thursday 17 May 2012
Warm Up
3 RNFT
Scorpion Stretch 5 r/l
10 hrpu
Couch Stretch 30 sec hold r/l
10 pass thrus
Then Run 600m

Strength
Floor Press
3-3-3+
70/80/90% of your TM

WOD
www.crossfit.com from Tuesday 120403
5 RFT
45 # Barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post times to comment.

Infamous triple Threat athlete Sands Webber is turning four! Come see her at the 4:30 kids class and help celebrate her birthday afterwards with Pizza and ice creams cake (paleo challenge violation). Watch her defend her title as the only Triple Threater that can do more dead hang pull-ups than years she has been alive.