Competition Stats

Week 4
Ladies
Monica – 8:55- 5pts
Mel – 9:11 – 4pts
JIll – 11:11 – 3pts
Tessa – 14:33 – 2pts
Kely – 15:15 1pt

Guys
Brady – 5:36 – 7pts
Dom- 6:06- 6pts
Cedar – 9:05 – 5pts
Miles – 10:54 – 4pts
Blake – 11:04 – 3pts
Ryan -12:45 – 2pts
Jeff – 13:36 – 1pt

Updated Stats with makes up from last week included

9/20/11

Warm up
35 double unders
35 wall ball
35 med ball cleans

SKills
Snatch/Buregner Warm up

WOD
4 rounds
15 thrusters (95/65)
15 push ups

Comp day 4

Lets start the week right.

Warm up:  15,12,9 Push ups, squat jumps

Skills: prepare for comp

WOD 3 rounds
21 overhead squats men 95 women 55
21 burpees

Competition Make up is on Saturdays at 10am.  We had two people  make up the comp.  So the stats are updated and will be posted tomorrow.

9/16/11

3 rounds
800m run
50 ghd back x
50 double unders

Comp 3 stats and updated stats

Men
Dom – 258 reps = 7pts
Noah – 252 reps – 6pts
Blake – 218 reps – 5pts
Mandy – 211 reps – 4pts
Cedar -176 reps – 3pts
MI.es – 129 reps – 2 pts
Sean – 127 reps – 1pt

Ladies
Melanie- 170 reps – 4pts
Monica – 169 reps – 3pts
Michelle – 131 reps – 2pts
Jill C – 86 reps 1pt

Stats to date

9/15/11

View above post for evening schedule since running clinic was canned.

We will do a 7pm WOD

Warm up
2 rounds of Cindy

SKills
3×5 front squat

WOD
Squat Ladder (use only at 45lb bar)
1 squat 1st minute, 2 squats second minute, 3 squats the 3rd minute, etc
RND 1-10 Overhead squat
RND 11-20 Front Squat
RND 21+ Back squat

Comp 3/10 9/14/11

Warm up as needed

SKills:  Work the skill that is in todays wod.

WOD
As many rounds as possible in 12 minutes of:
6 Squat Cleans Men 135/ladies 65
12 Pull-ups
24 Double Unders

Unlike last week where our weekly competition comprised of 3 separate events this is one event.

All items must be rx’d

Today we are scoring total reps.  So if you do 5 total rounds and 3 cleans your score would be 213 reps.

9/13/11

Warm up
150 double unders

skills
overhead squat

WOD
5 rounds
10 overhead squat 95lbs
15 pull ups
10 thrusters 95lbs

9/12/11

Warm up
30 reps of
pull up, push up, med ball clean

Skill
3×5 push press

WOD
30 burpees
50 toes t bar
40 kettl bell swings
30 box jumps
100 m overhead walking lunge

9/9/11

Warm up
Coach Blakes Pick

Skills
Coach Blakes Pick

WOD
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings,
30 Sit-ups
20 Hang squat cleans, 75lbs
25 Back extensions
30 Wall ball shots, 20 pound ball