Sno Valley CrossFit

05/16/2012

Jenny — Fri, 18 May 2012 03:59:56 +0000

Back Squat or Deadlift 3 x 3

Then

10 rounds of
10 pull ups
10 dips

700 AM

Cosette-back squat 105/12:37

Leo-Deadlift 185/15:49

brought to you by Carla and the 930 crew…

5 rounds of

10 pull ups, dips,push ups

200 run

930 AM

sonia – Deadlift 135

Jason D – back squat 95

Stacy A – back squat 185/12:57

greg De – back squat 165/17:03

Susan W. – back squat 65/16:12

Margaret – Deadlift 145/16:12

6:30 PM

Jason O – back squat 335/17:07

Corey – back squat 170/15:28

Susan R – back squat 120/19:59

Kathryn – back squat 160

Betty – bench and back squat

730 PM

Roberta – back squat 155(a 40lb PR)/ 21:07

Monday weight day 05/14/2012

Jenny — Wed, 16 May 2012 03:05:52 +0000

Press 1 RM
Deadlift 1 RM

LOTS of PR'S! Way to go!

then
Body Weight Prowler
15 Toes to Bar

Mike Linder Deadlift record 425! Nice job!

530 AM

Greg Dianich 415/175 – both PR'S and new gym record

Corey 205*/77

Dawn 153*/63

Stacy A 265/90

Aaron T 365/155 – both pr's

Kristi 205*/70

700 AM

Cosette185*/60

Leo 225*/ 95

Dana 165/65

930 AM

Jason D 205/85

Tess 200/80

Kathy 125*/75*

Casey M 173/70

Kathryn 285*/90*

Greg Des 225/110

530 PM

Betty 155*/ 53*

Melanie 170*/65*

630 PM

Jason 405/175*

Susan R 195*/78*

730 PM

Andrea 275/80

Tom 315/140

Baseball Jamboree Times

Kathryn — Tue, 15 May 2012 18:58:23 +0000

Baseball Jamboree

The WOD:

10 jump rope

10 push ups

10 sit ups

2 rounds for time

Times:

Eliah M 12 – 1:05.         Sidra G 9 -1:08
Toby G 9 -1:29. Kyle S 9 – 1:32
Jessica P – 3:21. Nak B 6 – 3:03Haley S 8 -1:44. Meredith S 9 – 2:00
Kadence F 9 – 1:35. Riley W 7 – 1:19
Charles D 10 – 1:55. Caitlyn R 11 – 1:29
Bethany S 9 – 1:12. Sydney S 9 – 1:33
Dallen M – 2:40    Paige D 8 -1:37
Lexi L 9 – 1:09.    Morgan M 8 – 1:47
Abbi L 9 – 1:37
Rachel E 7 1:24
Claire K 7 2:04
Noah R 6 2:44
Cody J 10 2:38
Logan D 7 2:24
Ryan T 13 1:21/1:38
Mack D 7 1:52
Riley H 9 1:35
Tyler H 9 1:34
Brendan S 7 2:52
Madeline S 5 4:05
Cooper A 6 2:13
Connor E 10 1:36
Riston R 15 1:17
Sam S 15 1:14
Duncan R 15 1:34
Hunter R 15 1:37
Molly B 8 78 amazing no miss jump ropes in. 1 minute!

Saturday Suck

Jenny — Mon, 14 May 2012 12:09:22 +0000

10,20,30,20,10

thrusters 45/35

box jumps 20/24"

kettlebell swings 53/35

you have 25 minutes to finish

Stacy H 23:58 35/24"
Sean 19:50
Poppy 25:00
Adria 24:12

830 AM
Jody 30 – 20 box jumps

Bethany 30 – 20 Box jumps

Melanie 20 a 10 thrusters

930 AM

Emily 20 thrusters

Jason 30

Christy 30. – 9 box jumps

Mike O 26:48

Terra 30 – 10 box jumps

Ted 30 -20 box jumps

Susan 33 bar 20 -10 thrusters

Jenny Rx weight 20 – 5 thrusters

5-10-2012

Tess — Fri, 11 May 2012 04:11:51 +0000

Partner Up

30 Supermans
30 Pushups
30 Situps
30 Squats
15 Partner Deadlifts 250/300#

5:30 AM
Dawn and Dalen 12:41 250#
Shane and Aaron 12:25 300#

9:30 AM
Jason D 14:53 275# (with Tess on DL)
Sharon and Sarah 15:25 213#
Poppy and Margaret 16:08 235#
Corey and Kathryn 9:41250#

10:30 AM
Anne and Cathy 18:48 175#
Anna and Michelle 21:30 275#/175#
Debbie 21:14 250# (with Tess on DL)

5:30 PM
Jason and Jenny 10:56 300#
Adria 10:01 125#
Betty and Christy 17:22 155#

6:30 PM
Emiliy and Ryan 17:20 205#
Michelle and Susan R 12:13 250#
Mike O and Tom 11:25 250#

7:30 PM
Stacy H and Andrea 12:36 255#
Tami and Kalesta 13:25 225#
Jeff and Roberta 14:45 300#

5-9-12

Tess — Thu, 10 May 2012 04:19:01 +0000

15 Deadlifts
12 Hang Cleans
9 Front Squats
6 Push Jerks

*Use the same weight for all 4 lifts

5:30 AM
Kristi 15:08 90/60
Greg
Dalen 21:58 205-195-115-100
Dawn 21:38 123/53

7:00
Christy 19:30 85/53/33
Ryan
Cosette 19:14 105/65/45
Leo 26:27 115/65

9:30
Stacy S 14:35 43
Margaret 12:20 53
Sean 13:30 135
Casey M 13:00 53
Susan 12:12 55
Stacy H 8:39 May 14 WOD
Stacy A 12:24 95 Rx
Tassin 11:57 80/75 (PJ)
Tess 13:47 85/75
Mike O Annie 7:26

5:30 Weights
Mike
Casey
Mike L

6:30

Mike S 15:01 135/115
Casey S 11:58 75
Mike L 135Rx
Jason 14:26 135 Rx
Tom 9:05 75

7:30
Jeff12:53 85

Mike and Casey working wide stance Good Mornings

Happy Birthday Andrea & Kathryn 05/08/2012

Jenny — Thu, 10 May 2012 03:01:46 +0000

Kathryn and Andrea, 2 incredible, amazing and strong women!

Clean and jerks 3 x 3

Snatch 3 x 3

Dead hang pull up 3 sets of max reps.

A BIG shout out to Abby and Grace, they did the following work out along with Michael P.

400 run

20 KBS

20 sit ups

20 box jumps

Both girls got 4 rounds and 12 box jumps in 25 minutes! GREAT JOB!

Happy 51 Birthday Mike Oltmann

Jenny — Tue, 08 May 2012 19:35:56 +0000

AMRAP 25

Run 400 meters

20 kettlebell swings

20 sit ups

20 box jumps

530 AM

Corey 5 rnds 400 run (44# kb)

Greg Dianich 4 rnds 5 sit ups (53#kb)

Dawn 4 rnds 400 run (35#kb)

Aaron t 5 rnds 20 Kb (53# Kb)

700 AM

Cosette 4 rnds 200 run (26#kb)

Leo 4 rnds 400 run (35#kb)

Dana 4 rnds 400 run (26 kb)

Ryan3 rnds 5 sit ups (53/35 kb)

Christy 2 rnds 6 box jumps (26#kb)

930 AM

Jason D. 2 rnds 400 run

Sonia 3 rnds

Stacy s. 3 rnds 400 run

Sean 5 rnds 5 box jumps

Karen 4 rnds

casey M 4 rnds 6 box jumps

Stacy H 5 rnds 400 run (44#kb)

Stacy A 5 rnds 400 run (44 #kb)

Carla 3 rnds 20 sit ups (44#kb)

530 PM – looks like they did weights

Betty

Mike Stamm

Casey Stamm

Melanie

630 PM

casey Stamm 5 rnds 15 kbs

Christy 3 rnds 400 run

Tom 3 rnds 1 knee to elbow

Jason 4 rnds 9 kbs

Susan R 4 rnds 400 run

730 PM

Adria. 5 rnds 1 sit up

05/04/2012

Jenny — Sun, 06 May 2012 00:10:00 +0000

3 Rounds

50 Double Unders (150 singles)

15 Burpees

12 Chest to Bar Pull ups

700 AM

RX'D – Casey Stamm12:12

lena 13:51; Dana 15:33; Christy 16:59; Ryan 17:34

930AM

RX'D – Stacy A 9:54; Steve 7:46; Kathryn 13:24

Kirby 9:23; Charlie 10:14; Margaret 14:17; Jim 4:49; Paul 13:24; Susan W 17:24; Greg 12:33; Casey M 13:42; Karen 15:20;

It’s a dirty Saturday

Jenny — Sat, 05 May 2012 23:58:04 +0000

Dirty Thirty

100 squats

30 box jumps

30 Kettlebell swings 53/35

30 Sit ups

30 – 65 lb power cleans

30 Burpees

30 wall Ball 20/16/14

800 run

830 AM

RX'D

Stacy H 18:37 16 lb wall ball; Andrea 29:58; Susan R 24:10; Adria 17:43; Roberta 26:46; Mike Young 23:14 75 lb PC/30" box jump

Sarah 23:29; Susan T 25:41; Andie 24:07;

9:30 AM

RX'D

Debbie Green 30:17; Greg De 21:07

Emily 23:30

Ryan 30:49 modified

Susan W 27:18

Deborah 24:01