One Class at 5:30 – No sign-up – Just come!

Seven rounds for time of:
7 push ups (thighs do not touch the ground)
7 goblet squats 24/16
7 pull ups, chin over (chest-to-bar if you can)
7 kettlebell swings 24/16
7 knees to elbows
7 one-handed kettlebell presses, total 24/16

150 m run

20 deadlifts
20 front squats
20 power cleans
20 back squats
20 push presses
20 push ups
The weight is 95 lbs (65 lbs).

At the top of every minute, you have to do 5 burpees.

Results:

Alex Rx  7:49
Lynette 21:50  35#  (3BRP)
Keith 12:46 85#
Zoe  19:58  Rx
Matine  6:51 Mod 15#
Stephan 9:53  85#
Mick 14:00 85#
Patrick Rx NFT
James 12:49  65#
Danya 12:36  45#

3 rounds for time of:
350 meter run
30 air squats
20 push presses, 95 lbs (65 lbs)

Alex Rx  8:41
Brittany 55# 9:10
John Rx  12:43
Zoe Rx 14:23
Keith Rx 15:46
Victor Rx 13:08
Stephan Rx 10:22
Lynette 45# 15:14
Danya 55# 14:04
Ellie 55# 11:26
Nick 65# 14:10
Monte 65# 11:22
Mick Rx 12:9

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.