WOD 12/18

Max Rounds in 10 Minutes:

5 Overhead Lunges 
10 Front Squats  
15 Squats

*Choose your weight

AM Results:
Anne  7, PVC
Kristin  6, PVC
Rob 5, PVC (OVHD) / 45 lb (FS)
PM Results:
Harmon 6, 45 lb
Mike 3, PVC (5 min)
Sarah 6, PVC
Stacey 8, PVC
Betsy 4, PVC
Tristy 6, 45 lb
Jeff 7, 45 lb
Inga 8, PVC
Rachel 8, PVC
Andrew 6, 45 lb 
Wes 8, 75 lb

A single twig breaks, but the bundle of twigs is strong. Tecumseh

WOD 12/17

7 Rounds

3 Handstand Push-ups
6 Ring Rows
9 Flutter Kicks

Take the course opposite to custom and you will almost always do well. Jean Jacques Rousseau 

AM Results:
Anne  7:02 (Pike)
Shera 6:35 (ROM Pike)
Shane  5:35 RX
Wes  6:48 (ROM HSPU)
PM Results:
Rob 8:00 (Pike)  
Sarah 8:04 (Rom Pike)
Stacy 7:26 (Pike)
Andrew 7:31 (Pike)
Boone 5:53 Rx
Tristy  6:46 (Pike / Knee Pike)
Rachel 6:52 (Pike)

WOD 12/16

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. Score total reps for each exercise.

There is no coming to consciousness without pain. Carl Jung

**Demo Video of today’s WOD
http://media.crossfit.com/cf-video/CrossFit_MillerTabataSE.mov courtesy of CrossFit HQ**

AM Results:
Pull-ups Push-ups Sit-ups Squats Total
Anne 67 (Jump) 91 (Knee) 76 94 328
Kristin none 73 (Knee) 61 86 220
Shera 61 (jump) 98 (Knee) 54 119 332
Shane 64 74 65 97 300

PM Results:
Pull-ups Push-ups Sit-ups Squats Total
Elisha 53 (Jump) 44 (Knee) 51 73 221
Rob 64 (Jump) 87 60 81 292
Keith 48 (jump) 41 (Knee) 28 44 161
Tristy 79 (jump) 106 (Knee) 66 125 376
Betsy 46 (jump, 6 int) 54 (Knee, 6 int) 38 (6 int) 60 (6 int) 198
Stacey 87 (jump) 113 (Knee) 80 130 410
Andrew 89 (jump) 57 100 98 344
Boone 67 76 68 106 317

Beginner WOD: 50 Squats / 500m Row
Time
Sara 3:48
Mike 4:32
Carrie 4:05

WOD 12/15

400 M Run
40 Over Head Squats (75 lbs)
40 Ring Dips
400 M Run

I have not yet begun to fight! -John Paul Jones 

AM Results:
Anne  9:52 (PVC, Jump)
Kristin 8:11 (PVC, Jump)
Shane 8:06 Rx
PM Results:
Shera 3:51 1/2 WOD (PVC, Jump)
Keith 5:27 1/2 WOD (PVC, Jump)
Tristy 8:39 (45/PVC, Jump)
Wes 7:49 Rx
Boone 9:10 Rx
Andrew 10:11 (45 lb, Jump)
Beginner WOD: 50 Squats, 400 M run
Stacey 3:47
Betsy 4:55

The weekend crew!

WOD 12/13

400 M Run
20 Wall Balls
20 Pull-ups
20 Box Jumps
400 M Run
15 Wall Balls
15 Pull-ups
15 Box Jumps
400 M Run
10 Wall Balls
10 Pull-ups
10 Box Jumps  

Strange how people who suffer together have stronger connections than those who are most content.
–Bob Dylan

Team 1: 16:44
Kristin (Squats, Push-ups)
Anne (10 lb, Jump)
Tristy (15 lb, Jump
Team 2: 16:43
Shane (20 lb)
Andrew (15 lb, Jump)
Beginner WOD: 50 Squats, 500 M Row 
Don  3:29

WOD 12/12

 
 30-20-10-5

 Double Unders
 Kettlebell Swings (1.5 pood)

 To conquer fear is the beginning of wisdom. -Bertrand Russell 

Results
Andrew 5:11 (16 K)
Kristin 3:52 (Tuck Jump, 15 lb DB)
Wes 4:08 Rx
Beginner WOD (500 M, 50 Squats)
Shera 3:51



WOD 12/11

Burpee Ladder

With a  running clock. Do 1 Burpee in the first minute, then 2, 3, 4…and so on until you can’t do any more rounds.

AM Results:
Anne 9  
Elisha  9 (Knee Burpees)
Rob 11
PM Results:
Meagan 12 (Rx / Knee Burpees) 
Tristy 13 (Knee Burpees)
Wes  14
Shane 15
Andrew 10

Happiness lies in the joy of achievement and the thrill of creative effort. –Franklin D. Roosevelt 

WOD 12/10

3 Rounds

3 Muscle-ups 
25 Wall Ball Shots

AM Results:
Anne 12:23 (Jump MU Sub, 10 lb)
PM Results:
Keith 6:57 (1/2 Jump MU Sub, 10 lb)
Rob 10:32 (Jump MU Sub, 20 lb /10 lb)
Wes 7:53 (MU Sub, 20 lb)
Shane 3:55 (Rx, 20 lb)
Patrick 8:56  (MU Sub, 20 lb)
Tristy 7:35 (Jump MU Sub, 15 lb)
Leslie 8:27 (Jump MU Sub, 10 lb)

Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don’t turn up at all. Sam Ewing

Rob getting to depth on the clean!

WOD 12/9

5 rounds 

400 M Run
5 Hang Squat Cleans (135 lbs)
15 Push-ups 

Attitude is a little thing that makes a big difference.
 -Winston Churchill 

AM Results:
Anne 14:55 (4 rounds, 10 lb med ball)
Rob 15:23 (65 lbs)
PM Results:
Keith  11:33 (3 rd, 300 M row, 5 MB DL, 10 KPU)
Shane 15:38 Rx
Wes 14:35 RX
Rachel 12:25 (3 rd, 45 lb, KPU) 
Andrew 17:34 (65 lbs)