April 25, 2010

WOD #1
1. Pushups 3x30 (30 sec rest between sets)
Rest 3 mins
2. Situps 3x35 (30 sec rest between sets)
Rest 5 mins
3. 1 mile run

April 24, 2010

WOD
3 RFT
15 Hang clean (135#/95#)
15 Burpees

April 20, 2010

WOD
5RFT:
10 Hang power snatch (95#/65#)
400m run

Results
Caroline 20:37
Stephen 15:52
Emily 18:52
Joe 16:23 (Sc'd 75#)
Jeremy 1535 (135#)
Mandee 16:26 (Sc'd 45#)
Jeff 15:09
Dennis 134o (Sc'd 75#)
Zach 13:55

Congrats to Zach for crushing this WOD!

April 15, 2010

WOD
100 Pullups for tine

Results
Rick 6:11
Dennis 8:05
Ian 7:55
Don 6:59
Stephan 7:35
Tony (Sc'd)
Jeff 6:02
James 5:30

April 13, 2010

WOD
6 pm Class:

15 min AMRAP-
10-20-30 unbroken double unders
(Sc'd = 25-50-75 unbroken single unders)

Results (all Sc'd)
Ian 9rds+25+9
Vince 3rds+25+50
Stephen 7rds+25
Tony 9rds+25+50 (First day at Elite!)
Mandee 5rds
Erica 12rds (My Hero!)
Caroline 4rds+25+50
Adrian 5rds+25+50+50
Zach 6rds+25+50
Joe 2rds+25

WOD

April 08, 2010

AM
OHS 5x5

Elite CrossFit 6 pm Class
5 RFT:
5 Hang power snatches (95#/65#)
10 Box jumps (24"/20")
then
Run 1 mile

Results:
Don 5:16
Ian 5:18
Ana 4:41 (Sc'd)
Crystal 3:44 (Sc'd)
Dennis 6:48
Stephen 4:46
Erica 3:56 (Sc'd)
Mandee 5:04 (Sc'd)
Jeff 2:37
Joe 3:49 (Sc'd)
Zach 5:09

WOD

April 7, 2010

30 Muscle-ups for time

5 & 6 pm Classes
20 min AMRAP:
20 KB Swings
20 KB one arm push press
20 DUs

April 6, 2010

WOD
Strength:
Front Squat 5x5

Work Capacity:
100 Burpees for time

Burpee results
Dennis 7:12
Ian 6:45
Will 9:01
Joe 9:07
Caroline 8:55
Emily 8:07
Erica 4:39 (sc'd)
Mandee 5:21 (sc'd)