RJPTC WOD 11-30-08

ENDURANCE
"Pyramid"
Class chooses which exercises go with which repetitions
Front Squats
Push-Ups
Sit-Ups
Kettlebell Swings
Dumbbell Deadlifts
Hip Snaps
20, 30, 40, 50, 60, 70, 70, 60, 50, 40, 30, 20

4pm
Leann:
20 Kettlebell Swings (35lb)
30 Dumbbell Deadlift (30lb)
40 Push-Ups
50 Front Squats (35lb)
60 Sit-Ups
70 Hip Squats
70 Hip Squats
60 Sit-Ups
50 Front Squats (35lb)
40 Push-Ups
30 Dumbbell Deadlift (30lb)
20 Kettlebell Swings (35lb)

5pm
Carolyn:
20 Kettlebell Swings (35lb)
30 Hip Snaps
40 Push-Ups
50 Front Squats (26lb)
60 Dumbbell Deadlifts (25lb)
70 Sit-Ups
70 Hip Snaps
60 Dumbbell Deadlifts (25lb)
50 Front Squats (26lb)
40 Sit-Ups
30 Push-Ups
20 Kettlebell Swings (35lb)

Finished on way down of Pyramid, 8 Front Squats

RJPTC WOD 11-28-08

Day After Thanksgiving

No Workout Today

RJPTC WOD 11-27-08

THANKSGIVING

No Workout Today

RJPTC WOD 11-25-08

OLYMPIC
3 Rounds; 1:00@; :10 Change; 1:00 RI
Pull-Ups (Kipping or Band)
Jump Ropes
Deadlift (115lb)
Push-Ups
Wall Ball (16lb)
L-Sit

6am
Julia
Jenn

6pm
N/A

7pm
Karen

RJPTC WOD 11-24-08

ENDURANCE
3 Rounds for Time:

100 Kettlebell Swings
200 Jump Ropes
50 Push-Ups

6am
Patrick (44lb): 2 1/4 Rounds in 29:03
Nina (35lb): 2 Rounds in 30:54

RJPTC WOD 11-23-08

STRENGTH

Back Squat
10 - 10 - 10 - 10 - 10
Adding weight towards last set [75% of 1RM (1RM = 1.25BW)

Push Press
10 - 10 - 10 - 10 - 10
Adding weight towards last set [75% of 1RM (1RM = .75BW)

4pm
Leann:
PP: 45 - 55 - 65 - 65 - 65
BS: 65 - 75 - 85 - 95 - 105

Jenn:
PP: 45 - 55 - 65 - 75 - 80
BS: 65 - 75 - 85 - 95 - 105

Gerald:
PP: 55 - 65 - 75 - 85 - 90/85 (1st 3 @ 90, 4th @ 85)
BS: 85 - 95 - 105 - 115 - 125

5pm
Kelly:
PP: 45 - 55 - 65 - 75 - 85
BS: 85 - 95 - 105 - 115 - 125

RJPTC WOD 11-21-08

SPRINT
For Time:
100 Squats
5 Hand Stand Push Ups
75 Squats
10 Hand Stand Push Ups
50 Squats
15 Hand Stand Push-Ups
25 Squats
20 Hand Stand Push-Ups

6am

6pm

7pm

RJPTC WOD 11-20-08

ENDURANCE
Max Rounds in 20' of:
7 Thruster (Men 75lb/Women 55lb)
7 Hang Clean (Men 75lb/Women 55lb)
7 Sumo Deadlift High-Pull (Men 75lb/Women 55lb)

6am
Patrick (75lb): 7 Rounds
Jenn (55lb): 7 Rounds, 3 Thrusters of Round 8
Nina (45lb): 7 Rounds

6pm
Kelly (55lb): 6 Rounds
Carolyn (55lb): 5 Rounds
Karen (55lb): 4 Rounds, Completed 4 Hang Cleans of 8th Round

7pm
Gabby (45lb): 8 Rounds
RJ (75lb): 10 Rounds in 16:30

RJPTC WOD 11-18-08

OLYMPIC
Max Rounds in 15':
5 Inverted Row
10 Thrusters (Men 65lb/Women 45lb)

6am
Julia: 13 Rounds

6pm
Jenn: 11 Rounds, Completed 2nd Thruster of 12th Round

7pm

RJPTC WOD 11-17-08

STRENGTH

Clean Technique

If time,

Clean 5 - 5 - 5 - 5 - 5 - 5 - 5

6am
Patrick: 95lb - 95lb

6pm
Gerald: 95lb - 95lb - 95lb
Carolyn: 45lb - 45lb - 45lb
Salvie: 20lb - 20lb - 20lb

7pm
Kelly: 45lb - 45lb - 75lb

RJPTC WOD 11-16-08

SPRINT

150 Burpies for Time

4pm
Leann: 15:00

5pm
Jenn: 19:37
Toni: 21:09

RJPTC WOD 11-14-08

ENDURANCE
"Kelly"
5 Rounds for Time:
Run 400m
30 Box Jumps
30 Wall Ball Shots

6am
Kelly (4 Rounds): 29:35

6pm

7pm

RJPTC WOD 11-13-08

OLYMPIC
4 Rounds:
25 Front Squats
25 Push-Ups
10@ 360 Degree Lunge
25 Reverse Crunches

6am
Jenn(15lb DB): 27:31
Gerald(35lb KB): 23:04
Patrick(35lb Plate 1st Round; 44lb KB 2-4 Rounds): 26:06
Nina(12lb DB): 29:13
Gabe(35lb KB): 24:34

6pm

7pm

RJPTC WOD 11-11-08

STRENGTH
Thruster
1 - 1 - 1 - 1 - 1 - 1 - 1
x = unsuccessful lift

6am
Jenn: 75 - 80 - 85x - 85x - 85 - 90x - 90x
Gerald: 85 - 90 - 95 - 100 - 105 - 110x - 110x

6pm
Karen: 65 - 75 - 80 - 85x - 85 - 90 - 95
Gabby: 65 - 70x - 70x - 70 - 75x - 75x - 80

7pm
Kelly: 65 - 75 - 85 - 90x - 90 - 95 - 100

RJPTC WOD 11-10-08

SPRINT
7 Rounds for Time:
10 Thrusters
10 Scissors

Kipping Pull-Ups
Rings

6am
Jenn (20lb):10:07

6pm

7pm

RJPTC WOD 11-09-08

OLYMPIC
"Michael"
3 Rounds for Time:
800m Run
50 Back Hyperextensions
50 Sit-Ups

4pm
Leann: 20:10
Jenn: 20:10
Tori: 21:00

5pm
Gabby: 27:13
Kelly: 27:14

RJPTC WOD 11-07-08

OLYMPIC
Max Rounds in 15':
5 Inverted Row
10 Thrusters (Men 65lb/Women 45lb)

6am

6pm

7pm

RJPTC WOD 11-06-08

STRENGTH
"CrossFit Total"
Best of 3 Lift Attempts for the:
Squat
Press
Deadlift

Go here for the CrossFit Ranking Chart

6am
Julia (135lb):
Squat: 175lb
Press:80lb
Deadlift: 175lb
Total: 430lb
Rank: Somewhere between Intermediate and Advanced

Gabe (180lb):
Squat: 275lb
Press: 135lb
Deadlift: 275lb
Total: 685lb
Rank: Intermediate

Jenn (115lb):
Squat: 125lb
Press: 75lb
Deadlift: 185lb
Total: 385lb
Rank: Between Intermediate and Advanced

Nina (140lb):
Squat: N/A
Press: 75lb
Deadlift: 145lb
Total: 220lb
Rank: Between Untrained and Novice

6pm
Karen (140lb):
Squat: 165lb
Press: 75lb
Deadlift: 155lb
Total: 395lb
Rank: Intermediate

7pm
Kelly (140lb):
Squat: 175lb
Press: 65lb
Deadlift: 205lb
Total: 445lb
Rank: Intermediate to Advanced

RJPTC WOD 11-04-08

SPRINT
For Time:
100 Wall Ball Shots
500 Jump Ropes
100 V-Ups

6am
Patrick: 14:52
Gerald: 12:23
Jenn: 15:35
Julia: 12:18

6pm
Kelly: 16:01
Karen (Bent Knees for V-Ups): 16:13

7pm
Carolyn (Mostly 1/2 and 3/4 Squats): 22:32

RJPTC WOD 11-03-08

OLYMPIC
3 Rounds for Time:
25x Dumbbell Squats
25x Push-Ups
25x Inverted Rows
25x Lunges

6am
Nina (15lb): 23:30

6pm
N/A

7pm

RJPTC WOD 11-02-08

ENDURANCE
"Filthy Fifties"
50 Box Jumps
50 Kettlebell Swings
50 Pull-Ups
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press
50 Back Hyperextensions
50 Wall Ball
50 Burpees
50 Jump Ropes

4pm
Jenn (35lb KB, Band Pull-Ups 15P/35G, 25 K2E/25 Reverse Crunches, 45lb Push Press, 10lb Wall Ball): 32:55