100 burpee pull-ups

5:00 PM sign-up

Description:
Registration opens at 26-01-2015 08:00
Registration closes at 26-01-2015 17:00

Registered Users

  1. fheff
  2. lynette
  3. cookiemonster
  4. kpryor13

Registration is currently closed.

6:00 PM sign up

Description:
Registration opens at 26-01-2015 08:00
Registration closes at 26-01-2015 17:00

Registered Users

  1. lucy
  2. james

Registration is currently closed.

Deck of Cards EMOM (Every Minute on the Minute – for 30 minutes)

Pick three different exercises of which you can perform 13 reps of each in one minute time.  

Then the draw of the card will determine how many the class will do in that minute interval – new card for each minute.  This will be a group workout.

- kettlebell swing
- ball slam
- pull-ups
- wall balls
- box jumps
- push-ups
- sit-ups
- burpee
- lunges (1=1)  - optional jumping lunges
- air squats – optional jumping squats
- stick jumps (1=1)
- kettlebell snatches (total)

Lynette situps  pushups/squats
Keith  Wallball 14#, burpees
Kayla pullups situps
James  Swings, squats
John  box jumps, jump lunges, squats
Stephan stick jumps burpees situps
Monte  push-ups squats
Patrick push ups, situps
Mick KB snatch 16, lunge

FRAN

21-15-9

thrusters 95/65
pull-up

Results:

Alex 4:06 Rx PR
John 5:40 Rx PR
Faith 35# 8:17
Keith 90# 10:50 PR
Mick 75# 5:43
Stephan 7:36 Rx
Ellie 8:19  55# B
Ted 7:30  75# push ups
Lynette 12:57 45#

1000 meter row
50 situps
40 pushups
30 ring rows
20 kettlebell snatches (each hand)
100 double unders

5:00 PM sign-up

Description:
Registration opens at 26-01-2015 08:00
Registration closes at 26-01-2015 17:00

Registered Users

  1. fheff
  2. lynette
  3. cookiemonster
  4. kpryor13

Registration is currently closed.

6:00 PM sign up

Description:
Registration opens at 26-01-2015 08:00
Registration closes at 26-01-2015 17:00

Registered Users

  1. lucy
  2. james

Registration is currently closed.

This workout is done in teams of two athletes.  As a team you will complete the workout.  Only one team member will be working at one time while the other recovers.

The Filthy Fifty – Super-Charged

For time:

50 Box jump, 24 inch box (20)
50 pull-ups
50 Kettlebell swings, 24 kg (16 kg)
50  Push-ups
50 Knees to elbows
50 Push press, 75# (55#)
500 m row
50 Wall ball shots, 20# (14#)
50 Burpees
50 Jumping Squats
50 Ring Dips
50 Weighted Lunge 1=1  45# (25#)

5:30 PM Sign Up

Description:
Registration opens at 23-01-2015 06:00
Registration closes at 23-01-2015 17:15

Registered Users

  1. fheff
  2. james
  3. cookiemonster
  4. kpryor13
  5. stephan
  6. lynette

Registration is currently closed.

Girls of Winter

Diane

21-15-9

heavy deadlift 225/185
handstand push-up

Please modify as needed

Results:

Alex 11:05 Rx
John9:16  205#
Kith 12:25  205#
Kayla 10:06  105#
Mick 9:06  185#  BPU
Ellie  9:22  105#  BPU
Ted  10:35  145#  BPU
Stephan  10:54  145#  HSPU

Deck of Cards for new and returning athletes!

Hearts = rowing for calories
Diamonds  = weighted sit-ups
Clubs = weighted lunges
Spades = pull ups

5:00 PM sign-up

Description:
Registration opens at 26-01-2015 08:00
Registration closes at 26-01-2015 17:00

Registered Users

  1. fheff
  2. lynette
  3. cookiemonster
  4. kpryor13

Registration is currently closed.

6:00 PM sign up

Description:
Registration opens at 26-01-2015 08:00
Registration closes at 26-01-2015 17:00

Registered Users

  1. lucy
  2. james

Registration is currently closed.

No Mixfit tonight!

We will resume on Monday

Thank you!

 

Mick

Another evenings with the Girls.

“Chelsea”

EMOM (every minute on the minute) for 30 minutes (when you can’t complete the reps, drop down to 4-8-12…..then 3-6-9……then 2-4-6…if absolutely necessary 1-2-3)

5 pull-ups
10 push-ups
15 squats

5:00 PM sign-up

Description:
Registration opens at 26-01-2015 08:00
Registration closes at 26-01-2015 17:00

Registered Users

  1. fheff
  2. lynette
  3. cookiemonster
  4. kpryor13

Registration is currently closed.


6:00 PM sign up

Description:
Registration opens at 26-01-2015 08:00
Registration closes at 26-01-2015 17:00

Registered Users

  1. lucy
  2. james

Registration is currently closed.

Just one class tonight and it’s at 5:30PM!

In teams of three:

Three rounds for time of:
30 toes to bar
30 burpee-boxjumps, 24″ box (20″ box)
1000 m row

-or-

In teams of two:

Four rounds for time of:
20 toes to bar
20 burpee-boxjumps, 24″ box (20″ box)
750 m row

One person rows while the other(s) take turn with the BBJs and T-Bs.  Rotate after each round

5:30 PM Sign Up

Description:
Registration opens at 23-01-2015 06:00
Registration closes at 23-01-2015 17:15

Registered Users

  1. fheff
  2. james
  3. cookiemonster
  4. kpryor13
  5. stephan
  6. lynette

Registration is currently closed.