Amos and Blake's Workout:

"Angie"

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Andy - 14:16

Ty - 18:54

Ro - 21:31

B - 19:00

Keith - 17:30

Eric - 22:52

Brad - 20:30

Homa - 25:49

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Amos and Blake's Workout:

5 Rounds:

30 Sit-ups

20 Box Jumps

10 KB Swing

Greg - 11:45

Andy - 15:27

Yuri - 15:10

Scott - 15:40

Amber - 10:28

Lydia - 10:55

Tina - 16:23

Viv - 11:21

Brandy - 15:08

Anne - 12:52

Lisa - 13:52

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Amos and Blake's Workout:

Max, Fast and Heavy...

Max:  1. Consecutive OHS (M 65lbs/W 45lbs)

          2. Squats in 60sec then Max Pull-ups

Fast:  30 Wall Ball Shots (2 Attempts)

Heavy:  Deadlift - 10,5,3,3,1reps

***I want to apologize to anyone I may have missed at the gym this morning.  I was working at the fire station yesterday and we had an early morning fire that kept me detained at work longer than usual.  Please remember that firefighting is my first priority and sometimes duty calls.  It is not often that I get held over and I am sorry for any inconvenience.***

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Amos and Blake's Workout:

12 Exercises of Xmas

1 Burpee

2 Jumping Squats

3 Pull-ups

4 Lunges

5 Ring Dips

6 Sit-ups

7 Box Jumps

8 KB Swing

9 Push-ups

10 DU's

11 Wall Ball

12 K to E

*Follow along like the song!  Start with 1 Burpee.  Then 2 Squats and 1 Burpee.  Then 3 Pull-ups, 2 Squats, 1 Burpee, etc...Finish counting from 12 down to 1.  Have fun and Merry Christmas!!!*

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Amos and Blake's Workout:

Rest Day!!!

Gym Wod...

Push Press

3,3,3,3,3

Ty - 135,145,155,160(F),155

RO - 135,145,155,165,185

Andy - 135,145,155,165,165

A - 135,145,155,165,175

B - 135,145,155,165,175

Aaron - 115,135,135,140,140

Tim - 125,135,145,165,175

Greg - 115,135,145,165,175

Paul - 115,135,145,155,165

Scott - 115,135,145,155,165

Stacey - 55,55,60(f),55,60

Amber - 55,55,65,70,75(f)

Lindsey - 55,65,75,85,90

Brandy - 65,75,85,95,105

Viv - 35,45,45,50,50

Lisa - 35,45,50,55,65

Anne - 35,45,50,55,65

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Amos and Blake's Workout:

15-12-9 reps of

Body Weight Deadlift

Turkish Get-up

*Check the Motivation Video for a Turkish get-up demo*

Chad - 10:27

Bruce - 12:26

Yuri - 10:58

Paul - 14:08

Scott - 8:28

Homa - 12:14

Amber - 11:04

Stacey - 11:13

Lindsey - 10:53

Tina - 9:25

Brandy - 8:13

Viv - 12:57

Lisa - 9:10

Anne - 12:05

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Amos and Blake's Workout:

For Time:

150 Wall Ball Shots (10ft Target)

Dr J - (10lb) 9:08

Andy - (20lb) 9:04

Gilby - (10lb) 9:00

Brad - (20lb) 13:50

Nick - (20lb) 12:05

T - (20lb) 9:48

Viv - (6lb) 12:37

Lexi - (6lb) 10:20

Whitney - (6lb) 8:35

----------------------------------------------------

Happy Birthday Amos!!!  Today is his 30th Birthday so he got to pick the workout...Here it is!

30 Pull-ups

30 Wall Ball

30 Power Cleans

30 Sit-ups

30 Power Snatch

30 Squats

30 Double-unders

30 SDHP

30 K to E's

30 KB Swing

30 Overhead Lunges

30 Burpees

30 Box Jumps

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Amos and Blake's Workout:

10 rounds for time:

200m run

10 burpees/box jumps (if you did yesterday's wod do box jumps)

10 knee to elbows

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Amos and Blake's Workout:

For Time:

10 KB Swing, 1 Burpee

10 KB Swing, 2 Burpees

10 KB Swing, 3 Burpees

Continue doing 10 KB swings and counting up by 1 burpee each round until 10KB Swing and 10 Burpees

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Amos and Blake's Workout:

7 rounds for time:

6 handstand push ups

1 rope climb

6 Overhead Squats

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Amos and Blake's Workout:

Fight Gone Bad

3 Rounds

Row,SDHP,Box Jump,Push Press, Wall Ball

1 minute max reps/exercise

***Today is the day!!!  Come on in and get a score...***

Greg - 231

Tim - 191

Andy - 250

Chad - 295

Yuri - 297

Bruce - 256

Dr J - 245

Scott - 225

Brandon - 211

Amber - 301

Viv - 268

Lydia - 290

Brandy - 306

Anne - 280

Lisa - 263

Britt - 244

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Amos and Blake's Workout:

7 Rounds For Time:

10 Deadlift

10 Burpees

10 Box Jump

*Use body weight for Deadlift*

Brad - 17:22

Ty - 16:14

Andy - 17:38

Ro - 28:05

Chad - 16:15

Eric - 24:15

Yuri - 16:09

Scott - 15:00

Brandon - 19:09

Paul - 15:51

Tina - 25:15

Brandy - 19:29

Lauren - 17:18

Lisa - 17:34

Anne - 21:00

Britt - 18:45

***Congratulations to Paul!!! He Graduates from UNC on Saturday and his Birthday is Sunday!***

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Amos and Blake's Workout:

REST DAY!!!!

_________________________

Amos and Blake's Workout:

10,9,8,7,6,5,4,3,2,1 reps of Power Clean

20,19,18,17,16,15,14,13,12,11 reps of Push-ups

*Power Clean is 75% 1RM

Greeley West Girls Soccer...the newest addition to Battle Ready! At 3:30pm these girls work Hard!

Nick - 14:30

Chad - 14:10

Greg - 8:47

Tim - 12:40

B - 10:49

Paul - 12:36

Gugg - 11:14

Homa - 16:58

Eric - 17:50

Yuri - 12:17

Scott - 16:45

Brandon - 16:40

Dr J - 16:19

Viv - 10:22

Susan - 11:10

Tina - 14:48

Brandy - 13:33

Lisa - 17:30

Britt - 12:50

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Amos and Blake's Workout:

20--->1reps of Wall Ball

1---->20 reps of Pull-ups

Count down reps by 1 from twenty Wall ball and up by 1 for pull-ups

18 minute Cutoff time

*Great job to everyone that attempted this brutal WOD! Everyone tried very hard.***

------------------------------------ 

Lumberjack 20

20 275lb Deadlift

400m Run

20 Kb Swing - 2 pood

400m Run

20 115lb OHS

400m Run

20 Burpees

400m Run

20 Pull-ups

400m Run

20 Box Jump - 24"

400m Run

20 45lb DB Squat Cleans

400m Run

*Our thoughts and prayers go out to the friends and family of Lumberjack Crossfit!!!*

B - 34:48

Ty - 32:15

Brad - 36:00

Andy - 36:33

Travis - 31:18

Jeff - 33:18

Nick - 33:20

Susan - 32:45

Lisa - 37:00

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Amos and Blake's Workout:

5 Rounds

Max Reps

Body Weight Bench Press

Pull-ups

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Amos and Blake's Workout:

"Grace"

135lb Clean and Jerk - 30 reps

Chad - 2:34 (Pr and new Gym record!)

Eric - (95) 3:59

Yuri - 5:47

Paul - (115) 4:07

Scott - (95) 2:53

Viv - (35) 2:50

Tina - (65) 5:10

Brandy - (85) 4:06

Anne - (45) 3:55

Lisa - (55) 4:10

Bethany - (24) 2:33

---------------------------------------------

Amos and Blake's Workout:

10,9,8,7,6,5,4,3,2,1 reps of:

Push Press

Back Squat

*Pick a weight you can transition from one exercise to the next with.  Today's goal is to finish the workout without putting the bar down.* 

Ty - 9:16

Brad - 11:02

Andy - 10:05

B - 11:45

Nick - 11:45

Bruce - 6:02

Chad - 3:26

Eric - 8:20

Yuri - 6:25

Britt - 12:15

Viv - 4:45

Susanm - 4:50

LeAnne - 4:09

-----------------------------------------

Amos and Blake's Workout:

REST DAY!!!

GYM WOD:

"CINDY"

For time:

5 pull ups

10 push ups

15 squats

_____________________

Ty-20

Brad-18

Andy-15

Aaron-10

A-18

Gugg-21

Paul-15

Keith-20

Scott-13

Chad-14

Viv-14

Tina-15

Lydia-16

Anne-14

Lisa-15

----------------------