For time:
30 pullups, C2B if you can
30 pushups
30 wall ball shots, 20 lbs (14 lbs)

5 minute break

For time:
30 wall balls shots, 20 lbs (14 lbs)
30 pushups
30 pullups, C2B if you can

 

One class at 5:00 and another at 6:00.  No sign-up just come

Alex’s Choice (he’s coaching)

Come one come all – One class at 5:30

Last of the Girls

Nancy

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Results:

John 14:32  75#
Keith 18:16 55#
Stephan 12:04 35#
Micj 12:24 45#
Ellie  12:15  35#
James 13:38 45#
Lynette 15# row  18:35
Lucy 16:27 25#
Monte 14:58 45#

10-9-8-7-6-5-4-3-2-1 reps for time of:
pullups, chin over
box jumps, 24″ box (20″ box)
abmat situps

with a 150m run before each round

5:00 PM sign-up

Description:
Registration opens at 25-03-2015 08:00
Registration closes at 25-03-2015 17:00

Registered Users

  1. kpryor13
  2. cookiemonster

Registration is currently closed.

6:00 PM sign up

Description:
Registration opens at 25-03-2015 08:00
Registration closes at 25-03-2015 17:00

Registered Users

  1. lynette
  2. stephan
  3. lucy

Registration is currently closed.

Only one class today at 5:30

1000 meter row
50 situps
40 pushups
30 ring rows
20 box jumps, normal
10 double unders
700 meter run

Results:

John 11:30
Keith 12:18
Alex 11:58
Mick 13:34
Brittnay 13:08
Ellie 13:20

We are having one class at 5:30.  Since we’re tight on space, we’re going to squeeze a different “girl” workout in before Nancy.  Afterward we will all pitch in and clean the gym.

Annie

50-40-30-20-10

double unders
sit-ups

Four rounds on 5:00

35 double unders
350 run
350 row

Alex 2:49 best 3:31 worst
John 3:30 best 3:56 worst
Keith 2:53 best 2:53 worst
Britt 3:59 best  4:06 worst
Abby 4:21 bet 4:32 worst
Lynette 4:00 best 4:13 worst
Mick 3:27 best 3:38 worst
Ted 3:25 best 4_08 worst

ONLY ONE CLASS TODAY!

No sign-up – Just come at 5:30

700 Club

We did this before, but this time you have to keep going down the list :).  Each duo should start at different stations.

In sets of 10 (or 20 or 30).  Click clicker for every 10 reps.

Wall Balls
Pull ups
KB Swings
Sit ups
Push ups
Squats
Double Unders
Box Jumps
Ball Slams
Lunges (1=1)
Stick jumps (2=1)
Ring Dips
Burpees

Girls, Girls, Girls…

Helen:
Three rounds for time…

400m Run
21 Kettlebell Swings (24kg/16kg)
12 Pull-ups

regulation 400m

Results:

Alex Rx++ CTB  9:43
Britt Rx  9:36
Stephan NFT
Lucy  12kg, 3B  12:54
John 8:15
Keith 10:00
Mick 11:35 Rx
James 18kg
Ellie 12kg 2B 10:38
Ted 20kg 13:08
Monte 18kg, 13:30
Zoe 15:00 12kg
Nick 18kg 13:35

As many meters in 10 minutes of:
rowing

5 minute break

As many reps in 10 minutes of:
10 romanian deadlifts, 95 lbs (65 lbs)
10 front squats, 95 lbs (65 lbs)
10 push presses, 95 lbs (65 lbs)

Name                    rowing (m)      rnds
Brit    2217, 6
Stephan  85# 2445 ,  4
Lynette 45#  2024,  3+19
John Rx  2479,  5+10
Lucy 45#  2017,  5+10
Ronnie Rx  2057 ,  4+22
Ronnie Rx  2057,  4+22
Alex  Rx  2431,  5+10
Keith  Rx  2767,  2+25
Monte  65#  2260, 5+10
Mick  Rx  2474  3+20