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Melina Boyer 03/14/2014 WAB MS WOD #14 -- Farm Functional 3 rounds For Time

:30 sec Handstand

20m Wheel barrel

20m Piggy Back

20m Bear Crawl

20m Crab Walk		 7m 45s
Performed as RX
Melina Boyer 03/14/2014 WAB MS WOD #14 -- Farm Functional 3 rounds For Time

:30 sec Handstand

20m Wheel barrel

20m Piggy Back

20m Bear Crawl

20m Crab Walk		 7m 36s
Performed as RX
Melina Boyer 03/12/2014 WAB MS WOD#13 - 25's For Time

25 of each:

Double Unders

crunches

Walking Lunges

crunches

Burpees

crunches		 4m 55s
Performed as RX
Sara Baran 03/10/2014 Hyper CrossFit None 10 Minutes to find Front Squat 2 Rep Max 170 lbs
Performed as RX
Sara Baran 03/10/2014 Hyper CrossFit None 10 Minutes to find Push Press 2 Rep Max 95 lbs
Performed as RX
Sara Baran 03/10/2014 Hyper CrossFit None 5 Minute AMRAP

10 Wall Balls @ 20/14
5 Burpees

Then

5 Minute AMRAP

5 Pull Ups
10 Box Jumps @ 24/20

combine the reps from both AMRAPS for total score.		 123 reps
Performed as RX
Melina Boyer 02/28/2014 WAB MS WOD #10 - ANNIE Start and time yourself:

Annie (for time)

50-40-30-20-10 (50 Doubles/50Sit ups/40Doubles/40Situps etc.)

Double Unders (Must attempt DOUBLES; 3 attempts = 1 Double Under)

Sit Ups		 13m 53s
Performed as RX
Melina Boyer 02/28/2014 WAB MS WOD #10 - ANNIE Start and time yourself:

Annie (for time)

50-40-30-20-10 (50 Doubles/50Sit ups/40Doubles/40Situps etc.)

Double Unders (Must attempt DOUBLES; 3 attempts = 1 Double Under)

Sit Ups		 11m 15s
Performed as RX
Melina Boyer 02/28/2014 WAB MS WOD #10 - ANNIE Start and time yourself:

Annie (for time)

50-40-30-20-10 (50 Doubles/50Sit ups/40Doubles/40Situps etc.)

Double Unders (Must attempt DOUBLES; 3 attempts = 1 Double Under)

Sit Ups		 11m 05s
Performed as RX
Tyra Bonner 02/27/2014 None 2 rounds 30 weight swings
30 squats
30 crunches 		40m 00s
Performed as RX
Melina Boyer 02/26/2014 WAB MS WOD #9 TABATA Protocol:

20s Work/10s Rest

Jumping Jacks
Push Ups
Squats
Crunches
Superman
Plank		 12m 00s
Performed as RX
Sara Baran 02/25/2014 Hyper CrossFit None Shoulder Press
5 x 5		 60 lbs
Performed as RX
Sara Baran 02/25/2014 Hyper CrossFit None 15 Min AMRAP

9 Box Jumps @ 24/20
6 HSPU
3 Hang Power Cleans @ 135/95
 5 rounds 6 reps
Workout Scaled
Tyra Bonner 02/25/2014 None 2x through 20 jr
10 weight
10 knees to elbows
10 squats
10 box jumps
10 lunges
 2m 00s
Performed as RX
Sara Baran 02/24/2014 Hyper CrossFit None Back Squats
3 x 10 Try for 60%		 125 lbs
Performed as RX
Sara Baran 02/24/2014 Hyper CrossFit None For Time:

1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Jumping Pull Ups
KB Swings @ 55/35
Pistols (reps are done on both legs)		 14m 36s
Workout Scaled
Ariana Beard 02/21/2014 Sikeston High School Cross fit 1 4 Rounds
- 8 knees to elbows
- 10 side to side hops
- 12 weight swings		 4 rounds 0 reps
Performed as RX
Ariana Beard 02/21/2014 Sikeston High School Cross fit 2 - 6 Squats
- 8 Knees to elbows- 12 jump ropes		 6m 00s
Performed as RX
Ariana Beard 02/21/2014 Sikeston High School Cross fit 4 - 10 push ups
- 15 squats w/ weights		 3 rounds 0 reps
Performed as RX
Ariana Beard 02/21/2014 Sikeston high school Cross fit 5 10 toes to hands
20 push ups
30 squats
10 side to side jumps / 1 Leg		 1 rounds 0 reps
Performed as RX
Ariana Beard 02/21/2014 Sikeston CrossFit 5 7 Burpees
11 box jumps
15 jump ropes		 5m 00s
Performed as RX
Ariana Beard 02/21/2014 Sikeston high school Cross fit 7 20 jump ropes
10 weight swings
10 knees to elbows
10 squats
10 box jumps
10 lunges
20 jump ropes 		2 rounds 0 reps
Performed as RX
Breanna Brewer 02/21/2014 Sikeston high school None 20 jump ropes
10 weight swings
10 knees to elbows
10 squats
10 box jumps
10 lunges
20 jump ropes		 5m 00s
Performed as RX
Breanna Brewer 02/21/2014 Sikeston high school Crossfit #3 4 pushups
6 knees to elbows
8 squats		 10m 00s
Performed as RX
Breanna Brewer 02/21/2014 Sikeston high school Crossfit #6 7 burpes
11 box jumps
15 jump rope		 5m 00s
Performed as RX
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