3-20-09

Partner Ladder
Pull-ups
Sit-ups
Burpees
Alternate reps with a partner as you climb the ladder to 20.

Lauren and Paul 26:28
Jeff, Curt, and Peggy 33:53
Tom and Andrew 36:56
Kim and Kathy (Kathy left after sit-ups)
Paige and Bart (Kim finished with them) 44:57
Laura and Jason 38:23
Denise and Michelle 35:16
Joan and Patty 28:28
Michele and Sara 24:35
Linda and Doc 29:45
Lisa and Kent 42:17
Karen and Kelley 32:17
John and Carolyn 40:30
Pete and Tony 37:30
Bruce, Darren, and Chet 39:20

3-19-09

Team Training Day 4

WOD

800m run
100 Ring Rows
200 Overhead Lunges
300 Push-ups
400 Squats
800m run

Split up in to teams of 3-5 and complete the prescribed reps as a team. The 800 meter run will be done together. You can not start the reps until the entire team is back from the first run. The last 800m run is not started until all the reps are completed by everyone on the team. Only one person can be working on the reps at a time like a tag team effort. Your team's time will end after everyone crosses the sidewalk by the door. Lunges are all steps taken and everyone will use a bar. The bar is to be held overhead in the overhead squat position or in the racked front squat position.

Amy/ Chris/ Jeff/ Paul/ Lindsey

TT: 41:25

Kim/ Galyn/ Jason/ Kathy

TT: 48:18

Jim/ Carole

TT: 43:00

Dorothy/ Todd/ Lindsey/ Giovana

TT: 41:34

Will/ Sharyn/ Heather/ Paige

TT: 43:17

Denise/ Karen/ Michele/ Sara/ Kim

TT: 49:15

Doc/ Schantel/ Lisa/ Andrew

TT: 32:25

Lauren/ Cipriano/ Julia/ Adrienne

TT: 34:46

Mady/ Kim/ Laurie/ Peggy R.

TT: 47:39

Jim/ Tony/ Chet/ Shannan

TT: 38:36

3/18/09

Team Training Day 3

WOD

5X5
Box Jumps
DB DL Burpees
Med Ball Sit-ups
KB Swings
DB Snatches

As a pair complete as many rounds as you can in the 5 minutes allowed for each exercise.

Carole/Jim
Jumps - 140
DB DL Burpees - 96
Med Ball Sit-ups - 129
KB Swings - 134
DB Snatches - 126
Total - 625

Paul/Chris
Jumps - 128
DB DL Burpees - 68
Med Ball Sit-ups - 116
KB Swings - 120
DB Snatches - 137
Total - 565

Denise/Karen
Jumps - 100
DB DL Burpees - 70
Med Ball Sit-ups - 125
KB Swings - 115
DB Snatches - 140
Total - 560

Bill/G
Jumps - 126
DB DL Burpees - 74
Med Ball Sit-ups - 122
KB Swings - 110
DB Snatches - 117
Total - 549

Doc/Kent
Jumps - 121
DB DL Burpees - 80
Med Ball Sit-ups - 120
KB Swings - 113
DB Snatches - 114
Total - 548

Patty/Joan
Jumps - 109
DB DL Burpees - 76
Med Ball Sit-ups - 101
KB Swings - 114
DB Snatches - 127
Total - 527

Tara/Jason
Jumps - 116
DB DL Burpees - 80
Med Ball Sit-ups - 113
KB Swings - 120
DB Snatches - 94
Total - 523

Todd/Chet
Jumps - 114
DB DL Burpees - 65
Med Ball Sit-ups - 107
KB Swings - 115
DB Snatches - 121
Total - 522

Kim/Laura G.
Jumps - 99
DB DL Burpees - 66
Med Ball Sit-ups - 109
KB Swings - 122
DB Snatches - 122
Total - 518

Lindsey/Dorothy
Jumps - 102
DB DL Burpees - ??
Med Ball Sit-ups - ??
KB Swings - ??
DB Snatches - 120
Total - 518

John S./Pete
Jumps - 100
DB DL Burpees - 70
Med Ball Sit-ups - 120
KB Swings - 110
DB Snatches - 104
Total - 504

Cipriano/Carolyn
Jumps - 92
DB DL Burpees - 69
Med Ball Sit-ups - 96
KB Swings - 119
DB Snatches - 116
Total - 502

Michelle/Laura D.
Jumps - 103
DB DL Burpees - 76
Med Ball Sit-ups - 80
KB Swings - 105
DB Snatches - 116
Total - 480

Jeff/Mike
Jumps - 101
DB DL Burpees - 67
Med Ball Sit-ups - 88
KB Swings - 118
DB Snatches - 105
Total - 479

Maddy/Amanda
Jumps - 90
DB DL Burpees - 70
Med Ball Sit-ups - 90
KB Swings - 122
DB Snatches - 86
Total - 458

Tom/Curt
Jumps - 115
DB DL Burpees - 72
Med Ball Sit-ups - 85
KB Swings - 98
DB Snatches - 56
Total - 426

Heather/Lauren
Jumps - 113
DB DL Burpees - 7
Med Ball Sit-ups - 140
KB Swings - 107
DB Snatches - 80
Total - 410

Kare/Tara
Jumps - 87
DB DL Burpees - 85
Med Ball Sit-ups - 85
KB Swings - 93
DB Snatches - 48
Total - 368

Mariah/Eileen
Jumps - 86
DB DL Burpees - 55
Med Ball Sit-ups - 76
KB Swings - 84
DB Snatches - 97
Total - 392

3/17/09

Team Training Day 2

WOD

Team Run/Thrust/Pull
Run 400 meters
400 thrusters
Run 400 meters
200 pull-ups
Run 400 meters

This workout is completed as a team of up to five. Only one team member can be working at a time. During the thrusters, the bar can not touch the ground at anytime. The team can not begin their next exercise until everyone is back from their last run, and the clock does not stop until every team member is back from their final run. Men use 65 pounds, ladies use 45 pounds

Team 1
Michael
Paul
Jeff
TT: 29:12 (300 thrusters)

Team 2
Lauren
Lindsey
Dorothy
TT: 34:38 (300 thruster)

Team 3
Amy
Todd
Peggy
TT: 33:48 (300 thrusters)

Team 4
Jim
Carole
Tara
TT: 34:21 (400 thrusters)

Team 5
Paige
Burt
Will
Jaclyn
TT: 41:27 (400 thrusters)

Team 6
Jason
Galyn
Kim
Joleen
TT: 40:05 (400 thrusters)

Team 7
Patty
Karen
Michelle
Michele
Laura
TT: 42:34 (400 thrusters)

Team 8
Cip
Doc
Ken
Andrew
TT: 28:40 (400 thrusters)

Team 9
Lisa
Schantel
Kelley
Andrienne
TT: 40:58 (400 thrusters)

Team 10
Julia
Sheryn
Linda O.
TT: 35:10 (300 thrusters)

Team 11
Chet
Shannan
Jim B.
TT: 36:47 (300 thrusters)

Team Training Day 1

WOD
Championship FGB

Team 9
Kent 470
Bill 481
Doc 460
Pete 343
Total 1754
Average 439

Team 8
Jim 447
Tara 410
Carole 404
Total 1261
Average 420

Team 10
John S. 342
Brandon 333
Bruce 401
Ken 384
Total 1460
Average 365

Team 2
Paul 450
Tom 382
Michael 363
Curt 288
Jason 286
Total 1769
Average 354

Team 3
Lisa B. 427
Jaclyn 292
Paige 346
Lauren 386
Lindsey B. 310
Total 1761
Average 352

Team 12
Chet 387
Tony 336
Cipriano 310
Total 1033
Average 344


Team 14
Darren 384
Kim 295
Kelley 353
Schantel 299
Total 1331
Average 333

Team 5
Bart 293
Will 448
Sheryn 265
Joleen 295
total 1301
Average 325


Team 6
Denis 331
Michelle 261
Michele 375
Total 967
Average 322

Team 4
Laura G. 364
Kim K. 348
Kathy W. 234
Dorothy 340
Total 1286
Average 322


Team 11
Julia 332
Adrienne 351
Carolyn 273
Total 956
Average 319

Team 7
Patty 359
Sara 244
Kim M. 287
Karen 355
Total 1245
Average 311


Team 13
Lisa L. 234
Manny 324
Eileen 328
Total 886
Average 295


Team 1
G 487
Peggy S. 333
Mariah 251
Total 1071
Average 268