EMOM for 15 minutes

5 pull-ups
10 push-ups
15 squats

Results:

John CTB 5
Keith 5
Stephan  sit-ups 5
Victor 4
Abbey 3B  4.5
Zoe  3B  4
Lynette 3B  3.5
Matina  JPU  3
Kayla  1B  4.5
Mick 4
Patrick NFT

 

“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:

- Weighted sit-ups 20# (15#)
- Kettlebell Swings 24 (16)
- Rowing (for calories)
- Push-ups (Med. Ball)
- Double unders

Results:

Alex 73
Lynette 37
Brittany 45
Lynn 48
John 51
Mick 49
Zoe 36
Matinq 31
Stephan 56
Keith 64
Victor 44

I will be late tonight to the 5:00 workout so Alex will warm you up and explain the workout.

Five rounds on the 5-minute start interval of:
350 meter run
12 ring dips
12 bumper plate burpees  45/25

John 2:25 Rx
Alex 2:44 Rx
Keith 2:55 Rx
Stephan 2:28 Rx
Victor 3:37 mod
Brittany 3:13 Rx
Matina 3:02 mod
Lynette 3:24 mod
James 3:20 mod

10-9-8-7-6-5-4-3-2-1 reps of:

Shoulder press, 95 lbs (65 lbs)
V-ups
Squats

150 meter run

Results:

Alex 14:45 Rx
Victor 19:55 Rx
Brittany 15:36  Rx
Zoe 22:56 Rx
Lynette 27:15  55#
Steph 15:05 75#
Ellie 17:02  55#
Matina 14:35 25#  7 rnds
Ted 17:59  75#

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 29-09-2014 08:00
Registration closes at 29-09-2014 17:00

Registered Users

  1. lynette
  2. sundowner
  3. stephan
  4. cookiemonster
  5. kpryor13

Registration is currently closed.

6:00 PM sign up

Description:
Registration opens at 29-09-2014 08:00
Registration closes at 29-09-2014 17:00

Registered Users

    None found.

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