One Class at 5:30

For time:

1000 m row
50 stick jumps (1=1)
40 wall balls
30 ball slams
20 burpees
10 body blasters

“Cindy”

AMRAP 20 minutes

5 pull-ups
10 push-ups
15 squats

Results:

John 29 + 20
Keith 23
Alex 24
Brittany 21+5
Victor 18
Stephan 29+20
Mick 15+5
Bonnie 12
Ellie 16+15
Lynette 13+6

3 rounds for time of:

5 squat cleans 95/65
10 push press
15 Romanian deadlifts
20 burpees
25 power cleans
30 stick jumps (over bar) 1=1

Results:

Alex Rx 15:55
John Rx 16:58
Keith Rx 18:39
Britany 55# 15:24
Stephan 85# 16:45
Mick Rx 22:18
Lynette 35# 26:51

Twelve Days of Christmas

Do the following exercises the same way you would sing the Christmas song.
i.e on the first day of Christmas, 1 burpee. On the second day of Christmas, 2 v ups and 1 burpee. On the third day of Christmas, 3 box jumps, 2 v ups, 1 burpee, etc.

1. Burpee
2. V Up
3. Box Jump  30/24
4. Pull up
5. Jumping Squat
6. Push up
7. KB swing  24/16
8. Jumping Lunge 2=1
9. Double Under
10. KB snatch (each arm) 24/16
11. Ball Slam
12. Ring Dip

Results:

Mick 23:25 Rx
John 18:11 Rx
Keith 20:50 Rx
Stephan 17:55 20kg Snatch
Lucy 22:28 PU for KB
Ellie 23:54 12kg

One Class at 5:30

No Sign-up – Just come

Results:

Mick 23:25 Rx
John 18:11 Rx
Keith 20:50 Rx
Stephan 20# 17:55
Lucy PU for KB 22:25
Ellie 12kg 23:54

Girls of Winter

“Elizabeth”
21-15-9

cleans (135/95)
ring dips

Results:

Alex Rx 5:20
Keith 125# 9:26
John 125# 7:29
Mick Rx 8:57
Zoe Rx+ 105# 7:11
Stephan 105# 6:37
Ellie 75# 1B 10:10
Lynette 60# 2B 13:50

ONLY ONE CLASS TODAY!

No sign-up – Just come at 5:30

Hey guys – Only one class today and it starts at 5 PM!  Sorry for any inconvenience, but I have a neighborhood holiday party to attend. Don’t worry if you come late – we probably won’t start the actual workout until 5:30.

No sign-up – Just come

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

Since I have an office Christmas Party – I will be unable to coach.

Alex has graciously accepted to coach and to develop the workout, so – only one class at 5:30.

No sign-up

Thank you,

Mick

First Gils of Winter

One Class at 5:30 – no sign-up

Jackie

1000m row

50 45# thrusters

30 pull-ups

Results:

John 7:33
Keith 9:28
Alex 7:34
Stephan 7:47
Ted 9:40
Ellie 11:50
Abbey 12:35
Victor 10:02
Mick 9:47
Lynette 15:55

10-9-8-7-6-5-4-3-2-1 reps for time of:
ring dips
kettlebell snatch, 24 kg (16 kg) Each Hand
weighted situps, 30 lbs (20 lbs)

Results:

John Rx  11:31
Alex Rx+ 12:12
Brittany 12kg 11:21
Stephan 20kg 13:18
Keith Rx 14:52
Zoe 12kg 11:36
Lynette 8-12kg 19:29

Murphy

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Full Murphy
Brittnay 35:49
John w/ 20# vest 34:56
Alex 100-200-300  44:35
Lynette 64:29
Steve 47:29
Chris 46:15
Keith w 20# vest 40:17

Smurf (1 mile run – 50 pull-ups, 100 push-ups 150 squats – 1 mile run)

Mick 31:01
Ellie 31:30
Ted 33:55