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

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

 

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

Results:

Alex  13:10
John 13:29
Keith 14:47
Ian 15:04
Roy 18:53 mod
Lynette 19:35
Stephan 12:25
Josh 18:49
Mick 15:07
Lucy 10:52
Kayla 11:47

For time:
1050 meter run (3 times around 1/2 block)
80 air squats
60 stick jumps, 12″ stick (OK….1=1)
40 kettlebell swings, 24 kg (16 kg)
20 toes-to-bar
10 squat cleans 135# (95#)

Reults:

Stephan 10:58 95#
Jihn 10:56 115#
Keith 12:38 95#
Alex 13:36 Rx ++
Josh 17:15  75#
Mick 16:20  115#
Bittany 12:42
Lucy 16:40 55#
Kayla 21:45 35#

Last Girl

BE SAFE!!!!!

Nancy

5 rounds

350m run
15 overhead squats  95#/65#

Results:

John 14:50  75#
Alex 16:13  Rx
Keith 17:25 55#
Marco 17:30  35#
Lucy 17:21 35#
Stephan 10:22  75# front squat

Try and even out both classes – This one will be hard to do with a lot of people

For time:

50 barbell jumps (1=1)
40 weighted sit-ups, 20# (14 #)
30 box jumps, 24″ box (20″ box)
3000# ground to overhead (2000 #)
30 box jumps, 24″ box (20″ box)
40 weighted sit-ups, 20# (14#)
50 barbell jumps (1=1)

Results:

John 10:28  65#
Keith 10:56 65#
Lynette 17:01 45#
Lucy 15:12 45#
Alex 9:37 75#
Stephan 10:37 55#
Ian 13:19 55#
Mick 14:00 65#
Josh 17:45 35#

“Tabata Time”

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest.
There will be 5 stations and you’ll complete 8 intervals at each station.  Record your worst set at each station.  There are 40 seconds of rest between switching stations.  The stations are as follows:

- V-Ups
- Thrusters 65# (45#)
- Rowing (for calories)
- Push-ups (Med. Ball)
- Double unders

Results:

John 43
Lynette 26
Mick 46
Keith 61
Alex 58
Lucy  31
Stephan 47
Bonnie 29
Ted 22

 

Girls, Girls, Girls…

Helen:
Three rounds for time…

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

Results:

Keith 9:18 Rx
Alex 9:16 RX++
Faith 11:25 12kg
Marco 13:21 12kg
John 7:35 Rx
Stephan 8:17 Rx
Mick 10:10 Rx
Ted 10:30  20kg/2 bands
ucy 12:46 2 bands

5 rounds of
10 Deadlift, 185#
10 burpees
10 stick-jumps (using barbell)  (2=1)

150 m run

Results:

Keith 13:52 Rx
Alex 12:27 Rx
Faith 14:33 95#
Mick 14:58 Rx
Lynette 19:50 95#
John 10:53 Rx
Stephan 11:13 135#
Lucy 16:01 75#
Josh 17:54 95#
Ian 14:40  85$ cleans

AMRAP 12 minutes
10 kettlebell clean and jerk, 24 kg (16 kg) Total
10 burpees

Results
John 7+(2) Rx
Keith 6+(10) Rx
Mick 7 Rx
Lynette 4+(10+3) 12kg
Lucy 6+(10) 8kg