One Class at 5:30

Deck of Cards

Alex’s choice.  I will be out of town so Alex has agreed to coach.  There will be a 5 and 6 o’clock workout.

Also, please weigh in whether you would come on Halloween.  If people have plans,we will cancel.  If there is interest – we will dod Deck of Cards on Friday.

AMRAP 15 minutes

10 ring dips
20 weighted lunges
30 push-ups

Results:

Keitgh 3+41
John 5+50
Lynette 3+10
Alex 4+27
Stephan 5+10
Kayla 3+30
Victor 3+21
Mick 3+37
Bonnie 3+4
Matina 50% 5+5
Patrick NFT

One Class at 5:30 – No sign-up – Just come!

Seven rounds for time of:
7 push ups (thighs do not touch the ground)
7 goblet squats 24/16
7 pull ups, chin over (chest-to-bar if you can)
7 kettlebell swings 24/16
7 knees to elbows
7 one-handed kettlebell presses, total 24/16

150 m run

Results:

Stephan 20#  17:55
John 24# 18:27
Keith 24# 22:54
Mick Rx  24:35
Victor 6 rnds NFT
Zoe 27:29
Alex 22:38
Brittany  18:38
Lynette 32:51
James 23:00
Matine 28:20 6 rnds

20 deadlifts
20 front squats
20 power cleans
20 back squats
20 push presses
20 push ups
The weight is 95 lbs (65 lbs).

At the top of every minute, you have to do 5 burpees.

Results:

Alex Rx  7:49
Lynette 21:50  35#  (3BRP)
Keith 12:46 85#
Zoe  19:58  Rx
Matine  6:51 Mod 15#
Stephan 9:53  85#
Mick 14:00 85#
Patrick Rx NFT
James 12:49  65#
Danya 12:36  45#

3 rounds for time of:
350 meter run
30 air squats
20 push presses, 95 lbs (65 lbs)

Alex Rx  8:41
Brittany 55# 9:10
John Rx  12:43
Zoe Rx 14:23
Keith Rx 15:46
Victor Rx 13:08
Stephan Rx 10:22
Lynette 45# 15:14
Danya 55# 14:04
Ellie 55# 11:26
Nick 65# 14:10
Monte 65# 11:22
Mick Rx 12:9

One Class at 5: 30

No sign-up – just come

CREATE YOUR OWN (CYO) 100-200-300

100 reps of any ONE of the following:

- kettlebell swing 24 kg (16 kg)
- ball slam 30# (20)
- pull-ups
- wall balls 20# (14)
- box jumps

THEN

200 reps of any ONE of the following:

- push-ups
- sit-ups
- 20′ shuttle runs
- push press 45# (35)
- deadlift 95# (75#)

THEN

300 reps of any ONE of the following:

- lunges (1=1)
- air squats
- double unders
- stick jumps (1=1)
- kettlebell one-armed switches (1=1) 16kg (12)

Back to Basics:

FRAN

21-15-9

thrusters 95/65
pull-ups

Results

Name Weigth Time
John Rx 6:17
Keith 85# 10:53
Brittany 55# 5:34
Stephan 85# 5:53
Lynette 35# 9:15
Alex Rx 4:22
Zoe Rx 9:49
Ellie 45# 5:32
Danya 55# 8:57
Matina 12# Ball 6:13
Mick 85# 6:37

4 rounds for time of:

10 power cleans, 135 lbs (95 lbs)
20 burpees
30 stick jumps (over bar) 1=1
350 run

Results:

Alex  19:09 Rx
Victor 20:45 Rx
Mick 23:01 125#
Brittany  18L42  75#
Stephan 17:15 105#
Kayla 22:43 65#
Lynette 45#  150m  29:27
Zoe  21:38 Rx

ONE CLASS TODAY no sign-up – just come at 5:30

“Deck of Cards” Partner Workout

Hearts = box jump

Club = knees-to-elbows

Diamonds = rowing for calories

Spades = overhead lunge 45#/25# (1=1)

Results

Stephan-Matina (Mick)  18:48
James-Zoe  19:46