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

Alex is coming up with the workout and coaching for me since I have to work late.

No sign-up for tonight (Wednesday) – just come at 5:30 for a group workout.

Be safe.

Mick

Workout
For time:
500 meter row
50 situps
50 wall ball shots, 20 lbs (14 lbs)
50 knees-to-elbows
500 meter run
one rope climb

5:00 PM sign-up

Description:
Registration opens at 15-09-2014 08:00
Registration closes at 15-09-2014 17:00

Registered Users

  1. cookiemonster
  2. fheff
  3. kpryor13

Registration is currently closed.

6:00 PM sign up

Description:
Registration opens at 15-09-2014 08:00
Registration closes at 15-09-2014 17:00

Registered Users

  1. stephan

Registration is currently closed.

One Class at 5:30. Alex will be coaching. Come one- Come all!

One Class at 5:30

It will be a fun group workout.  Afterward, we will all pitch in and clean the gym and equipment followed by a pizza party.  Please join us!

Deck of Cards in teams of three

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

Beware the RED cards…

If you draw a heart – run 150 m after your reps (your partner can start after your reps)

If you drew a diamond – do 10 double-unders after your reps (or 50 singles) (your partner can start after your reps)

5 rounds for time of:
15 wall ball shots, 20 lbs (14 lbs)
15 kettlebell swings, 24 kg (16 kg)
15 pushups

Results
Alex 10:10
Keith 9:21
John 10:38
Brittany 10:58
Lynette 16:21
James 12:21
Danya 12:04

rowing (calories)
ball slams, 30 lbs (20 lbs)
burpees
clean and jerks 95 lbs (65)
pull-ups

One minute of work at each station and then one minute rest – twice through.  It is an all out sprint at each station.

Results
Joh 201
Keith 203
Ellie 172
Lynette 116
Zoe 137
Stephan 241
Monica 144
Mick NFT

Five rounds on the 5-minute start interval of:
350 meter run
12 pullups
12 wall ball shots, 20 lbs (14 lbs)

The goal is for you to do the 12 pullups unbroken.  So, if you can do that C2B, please do so.  But if you can’t do it C2B and CAN go unbroken if they are chin over, please do that.

5:00 PM sign-up

Description:
Registration opens at 15-09-2014 08:00
Registration closes at 15-09-2014 17:00

Registered Users

  1. cookiemonster
  2. fheff
  3. kpryor13

Registration is currently closed.

6:00 PM sign up

Description:
Registration opens at 15-09-2014 08:00
Registration closes at 15-09-2014 17:00

Registered Users

  1. stephan

Registration is currently closed.

Only 1 class tonight

NOTICE: THIS IS THE LAST WORKOUT UNTIL A WEEK FROM TONIGHT.  WE ARE TAKING NEXT FRIDAY AND MONDAY OFF TO WORK ON 3318 STOUT.

THANK YOU

For time:

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

ring dips
burpee wall balls
weighted sit-ups

150m run

5:30 PM Sign Up

Description:
Registration opens at 08-09-2014 06:00
Registration closes at 08-09-2014 17:15

Registered Users

  1. bhof
  2. james
  3. lynette
  4. cookiemonster
  5. kpryor13

Registration is currently closed.

100 burpee pull ups

Zoe: 32:05
Mick 18:56
Patrick NFT

The rest of y’all are wusses!