SaturdayGlad you guys made it out, welcome Pam, Jill, Adam, Zach and Debbie WOD (from Tuesday June 10th)
Seth - 23:54
/4 rounds (35#KB)
Norman - 23:31 /4 rounds (35#KB)
Heather - 18:19 /3 rounds
Todd - 23:54 /4 rounds
Sherryl - 17:21 /3 rounds
Silvia - 17:32 /3 rounds
Karen - 21:11 /4 rounds
Leslie - 21:10 /4 rounds
Pam
- 22:07 /3 rounds (mod 15 reps)
Jill - 20:55 /3 rounds (mod 15 reps)
Adam - 20:35 /3 rounds
Zach - 20:55 /3
rounds
Scott - 24:31 /4 rounds
Debbie - 26:41 /4 rounds
Friday
21 jun 08 @ 2:24 pm cdt
Thursday 
WOD
20 Wall Ball
100 Jump Rope
20 One Arm DB Snatches (10L,
10R)
4 Rounds
Kelli - 23:17
Minahil - 14:00
David - 17:35
Warm
Down
50 GHSU
50 Back Ext.
Alissa did yesterday's WOD - 10:02
WednesdayWelcome Gilbert of CrossFit San Antonio  12pm and 6pm
WOD
21 Burpees
21 Pullups
30 Jumping Lunges
15 Burpees
15 Pullups
30 Jumping Lunges
9 Burpees
9 Pullups
30 Jumping Lunges
Gilbert
- 12:35 Rx'd
Minahil - 9:47 Rx'd
David - 10:29 Rx'd
Karen - 9:18 (band assisted pu)
Alise
- 11:01 (band assisted pu)
Leslie - 11:15 (band assisted pu)
Jean - 15:36 (band assisted pu)
Mike - 11:11 (band
assisted pu)
Kelli - 12:59 (band assisted pu)
Jeff - 10:23 (little bit of help on pu)
5am
and 6am
For all of you who think I've gone soft, I promise we will be back to normal Friday ;-)
WOD
500m Row Times for Everybody are on the board!
Long run: Twice around big parking lot, no walking allowed.
(Fire breathers 2 times around big and little parking lot together.)
TuesdayWOD
15 OH Squats
Run 400m (mod. run 200m)
4 rounds
for time
Kelli - 17:23 (15k) mod.
Jean - 18:50 (15k) mod.
Minahil - 15:42 (finished w/ 35k)
David
- 17:36 (Front Squat finished w/60k)
Monday6pm
Warmup Tabata Squats
WOD
12 Ring pushups
or elevated pushups
12 Push press
10 Rounds for time
Time/Final round push press weight/Tabata squat
score
Minahil - 18:16/95/16
David - 18:06/95/16
Jean - 21:24/30/12
Mike - 18:32/70/14
Alessandra
- 16:08/25/17
Gina - 18:02/20/13
Collin - 16:48/25/15
Coleman - 18:54/40/14
 
Welcome Karen and Leslie!
12pm WOD
15 Dips
20 Box Jumps
15 KB
Swings
20 Knees 2 Elbows
5 Rounds for time Row 500m to start and stop the clock
Karen -
25:06
Leslie - 28:07
5am and 6am WOD
Group Stations:
50 Single Jump Rope
30 Buddy med. ball twists
20 Dips
15 Jump Box or 20 Step ups
15 Burpees (6am only)
After completing
the reps at your station you will perform squats until last person is finished in the class
  
Saturday
15 jun 08 @ 5:31 pm cdt
Friday6pm
WOD
50 Ring Dips
50 Knees to Elbows
Run
1 mile
50 Ring Dips
50 Knees to Elbows
David - All dips done from rings
Minahil - Mod. paralette
dips for rings
 
12pm
WOD
Fight Gone Bad
Alice - 254 mod.
5am and 6am
Run to end of lot and back
30 Squats
Run around the grassy knoll
25 Squats
Run around small parking lot
20 Squats
Run around
big parking lot
15 Squats
Run around small parking lot
10 Squats
Run around grassy knoll
5 Squats
Run to end of lot and back
Chesticles!
ThursdayWOD
5 Dead Lifts
5 Hang Squat Cleans
5 Squat Cleans
Run 50m
7 Rounds for time
My stop watch was on the fritz today and I don't
trust the times but Collin was by far and away the fastest at 11:43, which only means one thing, more weight!
Alessandra - started at 65# but dropped to 55#
Collin - 75#, absolutely destroyed this workout
David - 115#
Minahil - 115#
  
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