Rest day.
"The man who promises everything is sure to fulfill nothing, and everyone who promises too much is in danger of using evil means in order to carry out his promises, and is already on the road to perdition."
- Carl Jung
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WOD 12/31/11
6 rounds for time of:
5 deadlifts, 225 lbs (155 lbs)
10 jumping lunges, total
35 double-unders
150 meter run
If you can deadlift more than 400 lbs (275 lbs) please use 275 lbs (185 lbs).
"Hypocrisy can afford to be magnificent in its promises, for never intending to go beyond promise, it costs nothing."
- Edmund Burke
| Times: | ||
| Alex | 10:11 | |
| Alyson | 17:29 | |
| Andy | 16:20 | |
| Big Jon | 15:08 | |
| Caleb | 8:15 | |
| Cari | 17:15 | |
| Christo | 10:54 | |
| Colleen | 8:48 | |
| Dubos | 10:00 | |
| Fran | 18:08 | |
| Gary | 11:01 | |
| Huffine | 12:30 | |
| Javier | 10:52 | |
| Jimmie | 12:36 | |
| Joy | 15:15 | |
| Jumper | 8:53 | |
| Kadir | 15:20 | |
| Kenny | 10:34 | |
| KO | 10:10 | |
| Lacy | 19:15 | |
| Lambo | 11:27 | |
| Lee | 9:04 | |
| Lo | 10:12 | |
| Louisa | 11:00 | |
| Lynn | 18:43 | |
| Nick | 12:50 | |
| Roberto | 12:02 | |
| Rolo | 13:32 | |
| Rylander | 14:58 | |
| Scott | 12:54 | |
| Becky | 10:11 | |
| Socks | 9:25 | |
| Guibsi | 13:51 | (125 lbs) |
| Mini | 15:46 | (125 lbs) |
| Morriah | 13:36 | (125 lbs) |
| Timur | 16:42 | (185 lbs) |
| Matty G | 9:35 | (185 lbs) |
| Tauer | 16:24 | (105 lbs) |
| Lindsey | 13:14 | (105 lbs) |
| Martha | 14:29 | (105 lbs) |
| LuLu | 13:57 | (105 lbs) |
| York | 19:26 | (105 lbs) |
| Maldin | 15:35 | (105 lbs) |
| Chelsea | 18:18 | (105 lbs) |
| Erin | 17:12 | (105 lbs) |
| Wolfe | 13:31 | (135 lbs) |
| Neely | 17:12 | (135 lbs) |
| Dre | 15:17 | (195 lbs) |
| Ron | 19:26 | (135 lbs) |
| Pete | 15:48 | (135 lbs) |
| JT | 18:19 | (modified) |
| Becca | 16:25 | (modified) |
| O-Lift Workout | Strength Workout | |
| Erin | Neely | |
| Colleen | Dubos | |
| Becky | Roberto | |
| Jumper | Big Jon | |
| KO | Pete | |
| Caleb | Dubos | |
| Lo | Kenny | |
| Lambo | Nick | |
| Lambo |
WOD 12/30/11
21-15-9 reps for time of:
overhead squats, 95 lbs (65 lbs)
toes-to-bar
If you can overhead squat more than 205 lbs (135 lbs) please use 115 lbs (75 lbs).
"For every promise, there is a price to pay."
- Jim Rohn
| Times: | ||
| Amaria | 5:37 | |
| Andrew | 6:01 | |
| Andy | 8:07 | |
| Becky | 2:31 | |
| Big Jon | 5:16 | |
| Bruno | 7:35 | |
| Bryce | 5:18 | |
| Caleb | 3:40 | |
| Cannon | 8:27 | |
| Cari | 9:53 | |
| Casper | 5:01 | |
| Chad | 9:03 | |
| Colleen | 3:40 | |
| Dubos | 7:22 | |
| Huffine | 3:30 | |
| Joanna | 8:07 | |
| Jody | 5:12 | |
| Jumbo Sexy | 7:10 | |
| Jumper | 4:48 | |
| Kadir | 8:51 | |
| Kenny | 4:10 | |
| KO | 4:51 | |
| Kurt | 5:30 | |
| Lacy | 8:15 | |
| Lance | 3:25 | |
| Leddy | 9:11 | |
| Nick | 8:05 | |
| Petty | 5:46 | |
| Powell | 5:32 | |
| Proper | 4:54 | |
| Roberto | 7:47 | |
| Rolo | 7:16 | |
| Rose | 7:45 | |
| Rylander | 6:25 | |
| Scuba | 4:36 | |
| SFM | 6:09 | |
| Socks | 4:23 | |
| Tao | 6:58 | |
| The Behr | 3:50 | |
| TJ | 5:08 | |
| Todd | 6:47 | |
| Utah | 8:05 | |
| Gary | 8:45 | (75 lbs) |
| Berj | 8:48 | (75 lbs) |
| Timur | 7:00 | (75 lbs) |
| Paul | 6:22 | (75 lbs) |
| Shorter | 8:15 | (75 lbs) |
| Steph | 6:58 | (55 lbs) |
| Paula | 8:29 | (55 lbs) |
| Caitlin | 6:56 | (55 lbs) |
| Erin | 8:21 | (55 lbs) |
| Welsh | 8:52 | (65 lbs) |
| Pete | 4:57 | (65 lbs) |
| Geoff | 11:24 | (65 lbs) |
| Kumagai | 8:00 | (40 lbs) |
| JT | 5:53 | (55 lbs) |
| Jodi | 4:08 | (modified) |
| Monday | ||
| Joy | 12:40 | |
| Thursday | ||
| Tiffany | 6:41 | |
| Double | ||
| Jumper | 4:16 | |
| Double | ||
| Colleen | 10:03 | |
| Strength Workout | O-Lift Workout | |
| Rolo | TJ | |
| Roberto | Proper | |
| Jumbo Sexy | Amaria | |
| SFM | Colleen | |
| Jumper | Becky | |
| KO | Jasmine | |
| Kadir | Erin | |
| The Behr | ||
| Scuba | ||
| Colleen |
WOD 12/29/11
10-9-8-7-6-5-4-3-2-1 reps of:
kettlebell swings, 24 kg (16 kg)
burpees
"Losers make promises they often break. Winners make commitments they always keep."
- Denis Waitley
| Times: | ||
| Amaria | 6:00 | |
| Andrew | 6:48 | |
| Ann | 7:50 | |
| Audrey | 6:22 | |
| Bartik | 7:15 | |
| Becky | 4:41 | |
| Berj | 6:33 | |
| Brown | 8:33 | |
| Bryce | 7:04 | |
| Caitlin | 6:52 | |
| Caleb | 5:06 | |
| Cannon | 8:08 | |
| Casper | 6:37 | |
| Chad | 9:20 | |
| Chance | 6:32 | |
| Chelsea | 9:10 | |
| Cheryl | 6:35 | |
| Christo | 6:37 | |
| Christy | 7:39 | |
| CoCo | 8:18 | |
| Colleen | 5:53 | |
| Dana | 5:20 | |
| Dubos | 7:11 | |
| Erica | 7:02 | |
| Erin | 8:03 | |
| Fran | 7:13 | |
| Frank | 4:58 | |
| Geoff | 9:35 | |
| Guibsi | 7:40 | |
| Huffine | 5:39 | |
| Javier | 5:%2 | |
| Jimmie | 7:00 | |
| Jody | 6:29 | |
| Julian | 6:30 | |
| Jumbo Sexy | 7:24 | |
| Kadir | 7:24 | |
| Ken | 8:53 | |
| Kerri | 9:10 | |
| Kumagai | 6:20 | |
| Kurt | 7:53 | |
| Lambo | 6:50 | |
| Larry | 7:52 | |
| Leddy | 9:15 | |
| Lindsey | 7:48 | |
| Lo | 5:32 | |
| Morriah | 8:07 | |
| Mossad | 7:46 | |
| Nick | 6:47 | |
| Parker | 6:05 | |
| Paul | 6:53 | |
| Pete | 9:48 | |
| Proper | 4:56 | |
| Roberto | 6:23 | |
| Rolo | 6:58 | |
| Rudden | 8:08 | |
| Rylander | 6:25 | |
| Scott | 6:38 | |
| Scuba | 8:12 | |
| Socks | 5:20 | |
| Tanya | 7:03 | |
| Timur | 7:00 | |
| TJ | 5:14 | |
| Utah | 6:45 | |
| Wiley | y5:09 | |
| Joy | 5:59 | (modified) |
| JT | 7:49 | (modified) |
| SFM | 7:12 | (modified) |
| Wednesday | ||
| Jumbo Sexy | 5+2 | |
| Kinzer | 4+30 | |
| Monday | ||
| Colleen | 9:15 | |
| Skills Workout | ||
| 45 pullups | ||
| 45 front squats | ||
| Times: | ||
| Justin | 12:22 | |
| Kris | 6:00 | |
| Tamar | 9:28 | |
| Sean Mc | 3:20 | |
| O-Lift Workout | Strength Workout | |
| TJ | Parker | |
| Amaria | Proper | |
| Lambo | Kadir | |
| Colleen | Roberto | |
| Erin | Nick | |
| Scuba | Dubos | |
| Bryce | ||
| Caleb | Gymnastics | |
| Utah | Colleen | |
| Berj | Dana | |
| Amaria | Casper | |
| Audrey | Nick | |
| Lo | ||
| Becky |
WOD 12/28/11
Keystone
As many rounds in 20 minutes of:
12 pullups, chin over
12 box jumps, 24" box (20" box)
12 squat cleans, 135 lbs (95 lbs)
No one goes up. Try to link the squat cleans.
"A relationship becomes easier when you realize that you don't have to be the one at fault to be the one who's sorry."
- Robert Brault
| Rounds: | ||
| Alyson | 4+26 | |
| Amaria | 5+15 | |
| Andrew | 4+13 | |
| Bartik | 4+28 | |
| Ben | 4+10 | |
| Bryce | 4+29 | |
| Caleb | 6+25 | |
| Chance | 4+29 | |
| Christy | 4+9 | |
| Colleen | 7 | |
| Dana | 4+27 | |
| Dozer | 7 | |
| Dubos | 4+27 | |
| Erica | 5+9 | |
| Ethan | 4+22 | |
| Fran | 4+7 | |
| Frank | 6+8 | |
| Gary | 3+32 | |
| Javier | 6+2 | |
| Joanna | 4+24 | |
| Julian | 4+24 | |
| Jumper | 7+30 | |
| Kurt | 4+27 | |
| Lee | 6+33 | |
| Lo | 5+25 | |
| Matty G | 4+34 | |
| Parker | 4+12 | |
| Patrick | 4+12 | |
| Petty | 5+20 | |
| Proper | 5+12 | |
| Scott | 5+3 | |
| Shannan | 6+2 | |
| Socks | 5+18 | |
| The Behr | 6 | |
| Wiley | 4+34 | |
| Lynn | 3+29 | (85 lbs) |
| Pat | 3+31 | (115 lbs) |
| Welsh | 3+15 | (115 lbs) |
| Big Jon | 5+7 | (115 lbs) |
| Mossad | 4+26 | (75 lbs) |
| Amanda | 4+28 | (75 lbs) |
| Erin | 3+27 | (75 lbs) |
| Kumagai | 4+28 | (75 lbs) |
| Chelsea | 4+8 | (65 lbs) |
| Rudden | 4 | (65 lbs) |
| Lindsey | 5+5 | (55 lbs) |
| Maldin | 3+35 | (55 lbs) |
| LuLu | 4+7 | (55 lbs) |
| Guibsi | 4 | (55 lbs) |
| Storm | 4+27 | (modified) |
| Pete | 7+16 | (modified) |
| Tauer | 8 | (modified) |
| Alec | 3+22 | (modified) |
| Neely | 4 | (modified) |
| Tuesday's Workout | ||
| Caleb | ||
| Double | ||
| Colleen | 16+9 | |
| Kumagai | 135 lbs | |
| O-Lift Workout | Rowing Workout | |
| Dozer | Andy | |
| Lee | Joanna | |
| Caleb | Bryce | |
| The Behr | Pete | |
| Jumper | Colleen | |
| Kumagai | Tanya | |
| TJ | ||
| Strength Workout | Scott | |
| Pete | Utah | |
| Tauer | Wenke | |
| Dana | Dubos | |
| Neely | ||
| Basic Barbell | ||
| Andy | ||
| Storm |
WOD 12/27/11
For time:
10 muscle-ups
100 wall ball shots, 20 lbs (14 lbs)
1000 meter row
If you can't do muscle-ups, please do 30 pullups. C2B if you can.
"Bring the past only if you are going to build from it."
- Doménico Cieri Estrada
| Times: | ||
| Alyson | 20:17 | |
| Becky | 11:29 | |
| Casper | 16:31 | |
| Colleen | 18:30 | |
| Cori | 20:46 | |
| Dana | 17:34 | |
| Dozer | 7:25 | |
| Dubos | 13:22 | |
| Frank | 10:54 | |
| Javier | 11:00 | |
| Josh Behr | 10:14 | |
| Jumper | 11:41 | |
| KO | 15:23 | |
| Lambo | 15:45 | |
| Lee | 9:29 | |
| Matty G | 13:29 | |
| Patrick | 18:02 | |
| Petty | 11:42 | |
| Powell | 14:38 | |
| Scuba | 11:07 | |
| Todd | 16:55 | |
| Utah | 15:00 | |
| York | 15:52 | |
| Andy | 14:04 | (C2B Pullups) |
| Bryce | 11:14 | (C2B Pullups) |
| Cannon | 14:29 | (C2B Pullups) |
| Dana | 15:41 | (C2B Pullups) |
| Kadir | 16:41 | (C2B Pullups) |
| Kurt | 15:59 | (C2B Pullups) |
| Nick | 14:40 | (C2B Pullups) |
| Pete | 17:32 | (C2B Pullups) |
| Roberto | 16:15 | (C2B Pullups) |
| Scott | 12:12 | (C2B Pullups) |
| TJ | 11:47 | (C2B Pullups) |
| Wenke | 14:47 | (C2B Pullups) |
| Wiley | 10:51 | (C2B Pullups) |
| Bartik | 13:12 | (chin over pullups) |
| Ben | 14:34 | (chin over pullups) |
| Brown | 18:00 | (chin over pullups) |
| Caitlin | 16:08 | (chin over pullups) |
| Chelsea | 18:26 | (chin over pullups) |
| Cheryl | 16:20 | (chin over pullups) |
| Dre | 17:32 | (chin over pullups) |
| Erin | 16:24 | (chin over pullups) |
| Frank | 17:59 | (chin over pullups) |
| Jane | 17:47 | (chin over pullups) |
| Joanna | 11:53 | (chin over pullups) |
| Julian | 12:52 | (chin over pullups) |
| Ken | 15:22 | (chin over pullups) |
| Kumagai | 20:22 | (chin over pullups) |
| Larry | 16:07 | (chin over pullups) |
| Leddy | 17:35 | (chin over pullups) |
| Lo | 14:28 | (chin over pullups) |
| LuLu | 17:10 | (chin over pullups) |
| Mossad | 17:59 | (chin over pullups) |
| Paul | 13:42 | (chin over pullups) |
| Rudden | 17:50 | (chin over pullups) |
| Tanya | 16:22 | (chin over pullups) |
| Temple | 18:47 | (chin over pullups) |
| Timur | 13:08 | (chin over pullups) |
| Wolfe | 16:51 | (chin over pullups) |
| Audrey | 16:53 | (assist bands) |
| Netty | 16:40 | (assist bands) |
| Alec | 18:34 | (assist bands) |
| Morriah | 19:45 | (assist bands) |
| Kat +1 | 16:30 | (ring rows) |
| Fahey | 15:02 | (ring rows) |
| Kerri | 9:16 | (modified) |
| Jodi | 11:59 | (modified) |
| Double | ||
| Jumper | 9:50 | |
| Skills Workout | ||
| 10 minutes of: | ||
| 10 push jerks | ||
| 20 lunges | ||
| 30 jumps | ||
| Times: | ||
| Bill M | 3+30 | |
| Morgan | 2+30 | |
| Justin | 3+20 | |
| Evans | 3+20 | |
| O-Lift Workout | Strength Workout | |
| Wiley | Dre | |
| Jodi | Audrey | |
| Scott | Dana | |
| Andy | Joanna | |
| Petty | Nick | |
| Scuba | Storm | |
| Colleen | Kadir | |
| Erin | ||
| Lo |
Gymnastics Workout |
|
| Bryce | Colleen | |
| Utah | Lo | |
| Becky | Becky | |
| Jumper | Jumper | |
| Lee | Bryce | |
| Dozer | ||
| The Behr | ||
| Becky | ||
| Scuba |
WOD 12/26/11
Christmas Schedule
Slight change to the schedule. The 6 AM workout on Monday, December 26th is cancelled. All other workouts will happen as scheduled.
For time:
1000 meter row
100 pushups
10 snatches, see chart
| Max Snatch | Workout Weight |
| >175 lbs (>124 lbs) | 135 lbs (95 lbs) |
| 135 lbs - 174 lbs (95 lbs - 124 lbs) | 115 lbs (75 lbs) |
| 115 lbs - 134 lbs (75 lbs - 94 lbs) | 95 lbs (65 lbs) |
| 95 lbs - 114 lbs (65 lbs - 74 lbs) | 75 lbs (55 lbs) |
| <94 lbs (<64 lbs) | 65 lbs (40 lbs) |
"Stubbornly persist, and you will find that the limits of your stubbornness go well beyond the stubbornness of your limits."
- Robert Brault
| Times: | ||
| Amanda | 14:17 | |
| Amaria | 12:32 | |
| Andy | 11:41 | |
| Audrey | 14:09 | |
| Becky | 8:18 | |
| Berj | 11:45 | |
| Big Jon | 11:05 | |
| Bryce | 10:45 | |
| Caitlin | 14:27 | |
| Cari | 16:27 | |
| Casper | 13:29 | |
| Cherlsea | 14:16 | |
| Cheryl | 14:38 | |
| Christy | 13:56 | |
| Cori | 11:02 | |
| Dan | 10:32 | |
| Dana | 10:38 | |
| Dozer | 7:06 | |
| Frank | 8:49 | |
| Frank | 15:38 | |
| Guibsi | 17:03 | |
| Herbst | 12:17 | |
| Jane | 12:09 | |
| Jimmie | 13:01 | |
| Joanna | 20:32 | |
| Jodi | 14:27 | |
| Jumper | 9:54 | |
| Kadir | 13:08 | |
| KO | 8:42 | |
| Kumagai | 14:23 | |
| Leddy | 14:37 | |
| Lee | 7:38 | |
| Lo | 12:00 | |
| Matty G | 9:34 | |
| Mossad | 14:21 | |
| Parker | 11:43 | |
| Patrick | 13:21 | |
| Paul | 13:08 | |
| Pete | 13:05 | |
| Petty | 10:31 | |
| Powell | 8:08 | |
| Roberto | 13:22 | |
| Rudden | 14:01 | |
| Scott | 8:54 | |
| Scuba | 10:27 | |
| Storm | 14:30 | |
| The Behr | 9:19 | |
| Timur | 10:47 | |
| TJ | 10:19 | |
| Todd | 8:08 | |
| Wiley | 10:22 | |
| Wolfe | 13:00 | |
| Tauer | 14:33 | (deadlift) |
| Javier | 10:17 | (power clean) |
| Tiffany | 13:06 | (power clean) |
| Neely | 16:45 | (power clean) |
| Becca | 14:49 | (modified) |
| Strength Workout | O-Lift Workout | |
| Dana | Dan | |
| Pete | Jumper | |
| Berj | Cheryl | |
| Neely | Paul | |
| Jimmie | ||
| Basic Barbell | Becky | |
| Storm | TJ | |
| Wiley | Lo | |
| Audrey | Bryce | |
| Joanna | Scuba | |
| Guibsi | Jodi | |
| Kumagai | ||
| Wolfe |
Kettlebell |
|
| Andy | Tiffany |
WOD 12/25/11
Rest day.
Happy Holidays.
Christmas Schedule
Slight change to the schedule. The 6 AM workout on Monday, December 26th is cancelled. All other workouts will happen as scheduled.
"If we are ever in doubt about what to do, it is a good rule to ask ourselves what we shall wish on the morrow that we had done."
- John Lubbock
WOD 12/24/11
As many reps in 12 minutes of:
ring dips
overhead squats, 115 lbs (75 lbs)
You must do at least 30 reps of each exercise. If you can do muscle-ups, do them instead of the ring dips.
"Quality means doing it right when no one is looking."
- Henry Ford
| Reps: | ||
| Caleb | 100 | [muscle-ups] |
| Jasmine | 93 | [muscle-ups] |
| Petty | 54 | [muscle-ups] |
| Scuba | 72 | [muscle-ups] |
| Shannan | 57 | [muscle-ups] |
| Vardo | 50 | [muscle-ups] |
| Alyson | 70 | |
| Bryce | 160 | |
| Cannon | 82 | |
| Cari | 54 | |
| Cori | 125 | |
| Jimmie | 108 | |
| Joanna | 78 | |
| Rylander | 100 | |
| Scott | 130 | |
| Stacy | 83 | |
| Tiffany | 110 | |
| TJ | 110 | |
| Todd | 155 | |
| Kumagai | 95 | (65 lbs) |
| Rudden | 60 | (65 lbs) |
| Parks | 96 | (65 lbs) |
| Brown | 80 | (75 lbs) |
| Wolfe | 90 | (75 lbs) |
| Jenn | 142 | (55 lbs) |
| Ann | 136 | (55 lbs) |
| KO | 181 | (modified) |
| Larry | 78 | (modified) |
| Louisa | 164 | (modified) |
| Martha | 158 | (modified) |
| Ron | 110 | (modified) |
| Neely | 148 | (modified) |
| Javier | 148 | (modified) |
| Guibsi | 60 | (modified) |
| Kat+1 | NFR | (modified) |
| Thursday's Workout | ||
| Frank | 225 lbs | |
| Roberto | 180 lbs | |
| TJ | 205 lbs | |
| Skills Workout | ||
| 10-9-8-7-6-5-4-3-2-1 of: | ||
| clean | ||
| wall ball shots | ||
| Times: | ||
| Leddy | 11:50 | |
| Justin | 11:57 | |
| Evans | 12:07 | |
| Strength Workout | O-Lift Workout | |
| Neely | Jumper | |
| Guibsi | Petty | |
| Jimmie |
WOD 12/23/11
Two rounds for reps of:
2 minutes of rowing, calories
1 minute rest
2 minutes of stone shoulders, 145 lbs (95 lbs)
1 minute or rest
2 minutes of burpees
1 minute of rest
2 minutes of pullups, chin over
1 minute of rest
"Character is higher than intellect."
- Ralph Waldo Emerson
| Times: | ||
| Alex | 233 | |
| Alyson | 207 | |
| Berj | 195 | |
| Bryce | 210 | |
| Caleb | 285 | |
| Colleen | 260 | |
| Cori | 239 | |
| Dan | 220 | |
| Ethan | 193 | |
| Frank | 256 | |
| Javier | 260 | |
| Joanna | 191 | |
| Louisa | 230 | |
| Papa John | 268 | |
| Scuba | 220 | |
| Shannan | 230 | |
| The Behr | 245 | |
| TJ | 215 | |
| Todd | 209 | |
| Vardo | 228 | |
| Paul | 185 | (115 lbs) |
| Proper | 270 | (115 lbs) |
| Timur | 219 | (115 lbs) |
| Julian | 204 | (115 lbs) |
| Utah | 216 | (115 lbs) |
| Kadir | 207 | (115 lbs) |
| Parker | 208 | (115 lbs) |
| Andy | 215 | (115 lbs) |
| Roberto | 214 | (115 lbs) |
| Caitlin | 207 | (70 lbs) |
| Mopper | 195 | (70 lbs) |
| Cheryl | 174 | (70 lbs) |
| Lo | 239 | (70 lbs) |
| Rylander | 173 | (70 lbs) |
| Amanda | 162 | (70 lbs) |
| Lacy | 164 | (70 lbs) |
| Kumagai | 204 | (70 lbs) |
| Laura | 165 | (70 lbs) |
| Chris K | 215 | (95 lbs) |
| Brown | 169 | (95 lbs) |
| Stanimal | 207 | (95 lbs) |
| Ann | 200 | (45 lbs) |
| Netty | 234 | (modified) |
| Carl | 193 | (modified) |
| Pete | NFR | (modified) |
| Kat+1 | 206 | (modified) |
| Kinzer | 195 | (modified) |
| Parks | 213 | (modified) |
| Rudden | 179 | (modified) |
| Double | ||
| Colleen | 14:17 | |
| O-Lift Workout | ||
| Proper | ||
| Colleen | ||
| Dan | ||
| Caleb |
