W.O.D.

5 Rounds for time using 135 Lbs

5 Dead Lifts
7 Hang Cleans
9 Front Squats
11 Push Press

#      Name       Time
Rx   Michael    30:18
Rx   Parks       18:20
Rx   Forrest     16:06
95   Van           15:39
95   Sam         19:52
75   Scott        19:22
65   Doug        14:22
65   Caley        20:51
65   Morgan    17:29
65   Brad         12:50
45   Shawn     12:57
45   Jason      10:03
45   Ellen        14:31
35   Mia           12:41

"Fran"

3 Rounds of 21-15-9 reps of:
Thrusters 95#
Pull Ups

Michael - 5:46   RX
Van   -   5:30
Sam  -  7:13
Syd  -  2:47
Doug - 5:40
Ellen - 5:46
Courtney - 6:04
Shane - 6:41
Caley  -  7:47
Tommy - 6:59   RX
Scott - 7:04
Dock - 5:01   RX
Parks - 4:09  RX
Forrest - 4:13  RX
Ena  -  8:40
Trace - 5:04  RX
Michael - 8:06
Melissa - 6:27
Ashley - 7:40

 "AMRAP"

As Many Rounds As Possible in 20 minutes of

36 Sumo Dead Lift High Pulls
18 Box Jumps
12 Handstand Push Ups
400M Run

POOD       NAME        TIME
1             Sam             3
1.5         Shane          4
1.5         Brad             3
1.5         Tommy        4
1            Caley            5
.5           Ellen             3
1           Melissa        3
1           Scott            3 3/4 

W.O.D.

7 Rounds for time

50 Double Unders or 150 Single Unders
50 Air Squats

Sam   -    27:27
Shane -   21:43
Shawn -  23:29
Doug  -    24:52
Jason -   24:47
Ellen -     24:21
Van  -      25:03
Michael - 22:22
Tommy - 16:44
Trace  -   29:41
Michael - 28:37
Melissa - 19:20
Nikki   -   17:12
Christa - 24:59
Ashley -  23:24

 W.O.D.     

"AMRAP"

 As Many Rounds As Possible in 20 Minutes of
      5 Push Ups
     10 Sit Ups
     20 Walking Lunges

Van  -  14 1/3
Doug - 14
Ellen - 12
Walker - 12 2/3
Michael - 17 2/3
Jason - 11
Shawn - 13 ( sub 5 pull ups for lunges)
Tommy - 20 1/3
Parks - 20
Forrest - 20
Dock - 21 2/3
Mailande - 13 1/3
Thomas - 17 2/3
Morgan - 17
Caley - 18 w/ her 45lb child zack on her back during lunges

Warm Up -   200 turns
                     20 GHD sit ups

W.O.D. -   For Time
                 
                   50-40-30-20-10 
                   Box Jumps
                   Kettlebell Swings
                   Sit ups
LBS       Name         Time
54          Van             27:36
54          Brookins   32:15
36          Sam           24:04
36          Melissa     22:54
20          Tammy      27:06
20          Mia             21:33
20          Ellen           22:14

               

Warm Up -   20 Alt. Lunges
                       Monkey Bars down and back
                       10 Push Ups

W.O.D.   8 Rounds for time of:
               12 Dead Lifts
               12 Push Ups

LBS.       Name        Time
155        Thomas      6:47
155        Forrest       5:50
135        Van             10:56
135        Shane         8:47
135        Sam            10:01
105        Doug           11:54
85          Walker       12:35
95          Tammy       13:32
45          Betty           13:14


 

Warm up -    600 M run
                       20 Over Head Squats

W.O.D. -     100 Wall ball shots for time. 3..2..1..GO!

20  Michael - 4:55
20  Van        - 5:13
20  Brookins - 5:26
18  Sam      -  5:50
12  Doug    - 7:07
12  Garrett - 9:06
10  Mia     -   7:34
10  Ellen   -  7:21

Brian Kirby, one of our top athletes, will be going to Memphis for a little while to further his education. Keep working hard up there and we ll see you when you get back.

Get your strengh up!

Thrusters
5-5-5-5-5

The last set should be the most weight you can do 5 times, If you can do 6 its not heavy enough.

Garrett - 95-100-95-95-95
Brookins - 120-125-135-135-145
Doug - 65-75-85-90-85
Shane - 115-125-135-150-165(f)
Michael - 115-125-135-140-145
Clovis - 165-175-185-195(f)-190
Betty - 30-45-45-40-35
Ellen - 45-50-55-65(f)-60
Melissa - 65-75-85-95-105(f)
Miranda - 45-50-55-60-55
Nikki - 45-55-65-70-75

"AMRAP"
As many rounds as possible in 20 minutes of:

5 Burpees
10 Knees to Elbows
25 ft. Walking Lunges

Keep track of your rounds!

Ellen - 10 1/3
Mia - 12 1/3
Tammy - 10 1/3
Doug - 14 +3 burpees
Van - 15 +4 burpees
Michael - 15 1/3
Betty - 11

 Congratulations to Tommy Smith, Tammy McLendon and Scott Turner on their CrossFit Level I certification. They have been working hard for months and their hard work has paid off. Way to represent guys.