Let’s do – Deck of Cards in teams of two

Hearts = pull ups
Diamonds = box jumps
Spades = ball slams
Clubs = push press 75/55

5:30 PM Sign Up

Description:
Registration opens at 26-11-2014 06:00
Registration closes at 26-11-2014 17:15

Registered Users

  1. Zoe

Registration is currently closed.

Thanksgiving is coming up and you know what that means?

Murphy – Thursday morning – We will discuss tonight.

One Class tonight at 5:30

For time:
1000 meter row
21-15-9 reps of:
one handed kettlebell thusters, 24 kg (16 kg)
toes-to-bar

5:30 PM Sign Up

Description:
Registration opens at 26-11-2014 06:00
Registration closes at 26-11-2014 17:15

Registered Users

  1. Zoe

Registration is currently closed.

My apologies for this late post. Alex is coaching all week. Two classes (5, 6) on Monday and Wednesday and one class om

n Friday. No sign-up

One Class  5:30 no sign-up

4 rounds for time of:
10 Sumo deadlift high pull (SDHP), 75 lbs (55 lbs)
15 push-ups
20 v-ups
25 weighted jumping squats, 16 kg (12 kg)

Only One Class on this chilly night.  This workout is not timed – so relax!

This one is similar to The Bear Partner Workout 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 for time of: barbell complex, 115 lbs (75 lbs) The complex is: power clean front squat shoulder to overhead back squat shoulder to overhead Partner #1 does the odd numbers Partner #2 does the even numbers There is one barbell between the two athletes.  Once the athlete picks up the bar for his/her set, the barbell cannot rest on the ground.  Pick a weight that you can do this without setting the bar down. For instance.  On the set of 9, the athlete will do the 5 reps of the barbell complex in order and repeat that nine times.

Results:

Alex 95
Keith 85
John 85
Mick 75
Stephan 75
Zoe 75
Lynette 45

7 rounds for time of:
10 pullups
10 burpees
10 kettlebell swings, 24 kg (16 kg)
10 goblet squats, 24 kg (16 kg)

Results:

John CTB 15:05
Alex 16:20
Brittany 13:52  12kg
Bonnie 23:45 12kg
Ellie 19:16 12kg
Stephan 13:45 Rx
Mick 22:54 Rx

 

One Class at 5:30

For Time:

50-40-30-20-10 reps of:

Overhead Squat w/ PVC

KB Swings (24/16)

Sit-ups

Row 750 meters once during the WOD One Class at 5:30

Resuklts:

50-40-30-20-10

Alex 19:06
John 19:07
Keith 19:27

40-30-20-10

Kayla 15:46
Stephan 14:22
Mick 16:05
Monte 16:54
Brittany 16:01
Zoe 19:17
Ellie 16:30
Patrick NFT

4 rounds, on the 6 minute start interval of:

500 meter row
max ring dips max wall balls

This workout is performed as a two person team.  Each partner must both row a 500 and do one round of the max reps of ring dips or wall balls.  The remainder of the 6 minutes is used as rest.

Rounds 1 and 3

Person #1 rows 500 as quickly as possible Person #2 does as many dips while person #1 rows Switch

Rounds 2 and 4

Person #1 rows 500 as quickly as possible Person #2 does as many wall balls while person #1 rows Switch

Your score it the total number of dips/wall balls performed.

Results:

Brit 10#-1B and Keith 1B  301
John 14# and Zoe Rx  274
Alex Rx and Mick Rx  299

For time:
500 meter row
50 games pushups
500 meter row
50 situps
500 meter row
50 two-arm KB presses, 16 kg (12 kg)
500 meter row
50 V-ups

Results:

John 16:35 Rx
Keith 19:32 Rx
Stephan 17:02 B
Victor 21:35 Rx
Lynette 27:17 P
Mick 21:05 B
Ellie 21:38 P
James 24:57
Nick 2:23 B-P
Monte 21:14 B-P
Ted 22:52 B

One Class at 5:30

Deck of Cards