Evening Crew just layin around.

WOD
For Time
10,9,8,7,6,5,4,3,2,1 of:
Ring Row
Ring Puhsup
**You must perform 20 squats after each round.

SKILL
Tabata V-Up

LIFT
Snatch from the power position
3-3-3-3-3

Claire loving her plate!

WOD
For Reps:
Continuous Clock Burpee Box Jump

SKILL
Row x 100m
Row x 200m
Row x 300m
Row x 200m
Row x 100m
**Rest 1:1

LIFT
Bottoms Up KB Press
3-3-3-3-3 Each Arm

Coach Ryan

WOD
“Nancy”
For Time
5 Rounds of:
Run x 400m
Overhead Squat x 15

SKILL
Shoot Through x 20

LIFT
Snatch Pulls
3-3-3-3-3

Venassa

WOD
For Reps
5 Rounds of:
Max Tire Flips x 2min
**Rest as needed between rounds.

SKILL
Weighted Pushup
1-1-1-1-1

LIFT
Front Squat
5-3-1+ @ 75%-85%-95%

Everyone loving some lunges!!

WOD
For Time:
Row x 1000m
Wall Ball x 50
Pullup x 25

SKILL
5 Rounds of:
Static Ring Hold x 10sec

LIFT
Power Snatch
3-3-3-3-3

The “JENK” killin it at the Fresh Meat CrossFit Comp

REST DAY

Make up any WODs, Skills or Lifts you missed this week.

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.

He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

TEAM WOD
“BRADLEY”
For Time
10 Rounds of:
Run x 100m
Pullup x 10
Run x 100m
Burpee x 10

Haley/Steph-25:31
Ben K-29:58
Steve-26:05
Martins-24:38
Bill/Kristin-33:18
Monica-18:12 1/2
Venassa-12:15 1/2
Cari-21:04 1/2
Dylan/Matty-20:15
Sarah-28:47
Claire/Jonathan-21:10
Raph/Bryan-18:44
Alyssa-14:00 1/2
Patsy/April-20:23

Raph

WOD
For Time:
Plate Run x 200m
Lunge with a Plate Overhead x 25-Each Leg
Plate Run x 200m
Plate Ground to Overhead x 50
Plate Run x 200m
Lunge with a Plate Overhead x 25-Each Leg
Plate Run x 200m

SKILL
Tabata Hollow Hold

LIFT
Barbell Row
3-3-3-3-3

Andrew-10:00 Row
Suzanne-11:43 mod
Lonnie-7:51 mod
Tracy-18:52
Daniel-14:56
Ma-15:15
Alex-13:31 mod
Brennan-13:43
Hunter-13:09
Charlie-13:37 mod
Jonathan-17:33
CLaire J-15:13
Adrienn-13:03
Alyssa-15:13
Raph-16:09
Venassa-17:16
Becky-16:18
Skip-18:40
Elaine-10:07 mod
Karen-21:31
Ben-27:11
Patrick-17:08
Will-12:44
Steve-20:22
Alisa-20:25
Michael-15:21 mod
Andy-11:18 mod
Kathy-14:24
Matt-15:18
Lisa D-15:42
Dylan-14:35
Robert-15:45
Brandy-15:18
Micah-15:18
Damon-15:56
Ben K-18:54
Patsy-14:13
DK-13:37
Michale-16:40 scale
Bryan-13:58
Steph-15:02
Monica-13:14
Cari-18:53
Sarah-16:33
M.Willie-13:28

Cody and Venassa

WOD
For Total Weight
Every Minute on the Minute for 10min:
Bench Press x 2
**You may start with any weight you choose, but you may not lower the weight once you have started. Your score is the total of all weight lifted.

SKILL
3 Rounds of:
Run x 200m
**Rest as needed.

LIFT
Back Squat
5-3-1+ @ 75%-85%-95%

Carrie-1510
Gundi-1470
Tracy-1703
Rob-2930
Tiffany-1460
Dustin R-5520
Ma-2130
Chris T-2790
M.Willie-2820
Raph-2820
Mischelle-1350
Becky-1870
Chad-3570
Skip-3740
Justin C-2745
Amy-1040
Patrick-3740
Susi-1510
Michael-2390
Josh-3280
Ryan B-3680
Ashley-1486
Venassa-3125 mod
Cari-1641
Haley-1467
Dylan-3480
Robert-3410
Andy-4710
Martins-4215
Heather-510
Lisa W-575 SP
Ben K-4020
Andrew-4990
Dalton-2995
Michale-3480
Ian-2348
Matty-2910
Chaney-3755
Brandy-958 SP
Micah-3855
Jonathan-3940
Damon-3690
Glenn-4800
Steve-3940

Liz, Nina and Mel

WOD
For Reps
3 Rounds of:
Max Wall Ball x 1min
Rest x 20sec
Max KB Swing x 1min
Rest x 20sec
Max Double Under x 1min
Rest x 20sec

SKILL
Weighted Pullups and Dips
2-2-2-2-2 of each

LIFT
Snatch Balance
3-3-3-3

Jsutin K-215
Amy-227
Dylan-243
Steph-305
Adrienn-252
Claire J-251
M.Willie-270
Ryan C-227
Raph-300
Dustin R-367
Andrew-264
Mike G-225
Allison-229
Skip-235
Alyssa-368
Becky-232
Ashley-195
Cody J-402
Michael-133
Marcia-202
Vanessa-368
Mischelle-201
Elaine-165
Lisa D-152
Andy-335
Tom-260
Matt-177
Jenkins-171
Cari-173
Kristen-185
Bill-197
Marilyn-210
DK-269
Daniel-282
Ian-383
Steve-195
Michale-144
Damon-217
Matty-232
Sarah K-170
Hunter-449
Patsy-397
Martins-254
Heather-237