Thursday, 1/1/2015 WOD

Happy New Year!!!! Here is one rep for every wonderful day ahead of us…  January: 31 air squats February: 28 burpees March: 31 situps April: 30 hang power cleans (55/75) May: 31 double unders/93 singles June: 30 kettlebell snatches, total  (16/24) May: 31 pushups June: 30 wall balls (14/20) July: 31 pullups August: 31 front squats (55/75) September: 30 mountain climbers, prison rules October: 31 kettlebell swings (16/24) November: 30 stationary lunges, total December: 31 ball slams (20/30) Sean 20:46 Maiya 21:43 Des 22:38 Jeff 16:38 Lindsay 22:21 Cristy 24:16 Jacque 16:48 Stacey 24:50 D 28:30 Otter 21:07 Ruth 28:08 Timmy 28:30 Roberto 26:46 Emily 22:14 Brook 28:13 Karen nft Jimmy 24:55 Parker 27:31 Kumi 19:33 Amaria 19:18 Smiley 21:42 Anthony...

Wednesday, 12/31/14 WOD

We are cancelling the 6 and 7 pm classes tonight. 5 rounds for time of:  20 wall balls (14/20) 14 pullups Warm up: 500 meter row 50 mountain climbers (prison rules) Old stretch shoulder mobility work Wod Specific warm up: pullup skill work 5×3 wall ball (light to workout weight) 3×5 Times: Mark 14:51 (mod) J-Net 15:06 (6+) Kristen 17:17 (6+) Angela 16:36 (6) Jessy 15:05 (6) Max 16:03 (mod) Hunter 14:02 (20) Parker 15:04 (6+) Jacques 12:35 (mod) Chris 13:19 (20) Des 14:45 (14) Shannon 15:07 (8) Guru 13:32 (mod) Phil 14:29 (mod) Strength: Bo...

Tuesday, 12/30/14 WOD

50 double unders then 3 rounds for time of 8 over head kettlebell lunges, total (16/24) 8 box jumps (20/24) 8 kettlebell sumo deadlift high pull (16/24) then 50 double unders Warm up: 500 meter row Old stretch Ankle and shoulder mobility work Jump rope skill Wod specific warm up: 3 sets of 4 total over head kb lunges (light to workout weight) Times: Andy 6:25 (16) Kevin 6:26 (24) Karen 6:35 (mod) Jacques 8:46 (mod) Maiya 8:06 (16) Hunter 6:39 (24) Parker 8:12 (12) Angela 9:17 (8) Jessy 8:21 (8) Hope 6:51 (20lbs) Sarena 7:28 (20lbs) Otter 7:25 (20) Stacey 7:30 (mod) Guru 7:20 (mod) Cristy 7:36 (12) Jimmy 8:01 (24) McC 6:14 (20) CQ 7:22 (12) D 7:16 (8) Mondays Hope 3+1 (65/ 8 minutes) Sarena 3 (65/ 8 minutes) “Coe” Bo 20:17 Sean 28:46 Roberto nft Strength: Jimmy Jess McC Stacey CQ BO O-Lift: Des Intro: Colby 7:39 Deskins 4+4  ...

Monday, 12/29/14 WOD

AMRAP in 12 minutes of: 12 squat cleans (65/95) 12 situps rest 5 minutes Take 10 minutes to attempt a 1 rep max of squat clean Warm up: 500 meter row 3×20 pull overs Old stretch hip and shoulder mobility work 3×3 squat cleans (light to workout weight) Maiya 5+8 (65/135) J-Net 4 (55/85) Kristen 4+10 (55/85) Stacey 4+2 (65/130) Lindsay 4+11 (55/90) Amy 4+7 (65/75) Jessy 3+7 (65) JMac 3+8 (65) Andy 4+11 (65/115) Shannon 4+12 (55/85) Jeff 6+1 (95/195) Otter 4+2 (95/180) Chris 5+4 (95/185) Guru 5+23 (mod) Cristy 4+2 (65/95) Roberto 5+3 (95) Anthony 7 (95/265) Bo 6+9 (65) Des 5+2 (95/125) Sean 4 (95/185) CQ 5+2 (65/125)    ...

Sunday, 12/28/14 WOD

“Coe”  Ten rounds for time of: 65/95 pound Thruster, 10 reps 10 Ring push-ups Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover. Times: Lindsay 22:47 (55) Maiya 22:36 (65) McC 22:01 (75) Juarez 24:39 (75) Brett 18:30 (95) John 18:25 (25) Chandelle 14:38...