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

As many meters in 10 minutes of:
rowing

5 minute break

As many reps in 10 minutes of:
10 romanian deadlifts, 95 lbs (65 lbs)
10 front squats, 95 lbs (65 lbs)
10 push presses, 95 lbs (65 lbs)

Results:
John 2511  5
Keith 2716   3+10
Alex 2549    5+20
Brittany 2222 4+10
Lynette 1999  3+20
Victor  2318  3+12
Stephan 2345  5+13
Ellie  1990  6+10
Matina  1901   4+27
Mick  2438  4+10
Zoe  2456  4+10

4 rounds for time of:

20 kettlebell snatches, 24 kg (16 kg)
20 weighted situps, 24 kg (16 kg)
150 meter farmers carry

Results:

John 15:44
Alex 15:29
Keith 16:50
Zoe 15:30
Abbey 16:01
Matina 18:30
Kirk 18:15
Stephan 17:41
Kayla 17:57
Mick 18:26

“Fight Gone Bad”

ONLY ONE WORKOUT TONIGHT AT 5:30.

FIVE rounds.  In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

  1. Wallballs: 20# (14#)
  2. Sumo Deadlift High-Pull: 24kg (16kg) – note, challenge yourself! Men, do the 28 kg. bell if you can, ladies do the 24 kg bell if you can!
  3. Box Jump: 24″ (20″)
  4. Push Press: 75# (65#)
  5. Row: calories

5:30 PM Sign Up

Description:
Registration opens at 03-10-2014 06:00
Registration closes at 03-10-2014 17:15

Registered Users

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

Registration is currently closed.

I need to work late – Alex will coach one class today at 5:30.

No sign-up.  Alex will be coming up with the workout!

Be safe!

Mick

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