Tuesday, 9/1/2015

“Vince’s Re Enlistment Workout” 800 meter run then 8 rounds for time of: 5 pull ups 10 push ups 15 sit ups then 800 meter run at 50 past the hour: 7 minute abs Coach’s choice warm up: Times: Jeff 17:17 Shane 22:30 Ed 24:38 b Amanda 24:38 b Noel 30:19 b Esther 22:00 rr Isa 26:58 rr Tennie 23:44 mod Karen 29:41 b Jess 28:10 b Christy 28:35 b Randy 19:36 Amy 31:13 rr Vicki 24:58 b Sean 16:18 Andrew 18:15 Gonzo 24:20 Miriam 24:47 b Dannelle 27:37 b Cynthia 25:20 sc Ray 26:37 rr Shannon 22:58 b Eric K 21:45 b Jamie K 36:19 b Joe 28:02 b KK 26:29 rr Stacey 23:43 Bull 20:35 Guru 26:52 Vero 27:18 sc Verito 26:18 sc April 25:06 sc Gordon 18:44 D 23:45 sc CQ 21:10 Cynthia 23:42 sc Roberto 18:14 Cait 27:22 sc 3D 21:36 sc Rochelle 24:49 sc ARMY: Vince 16:56 Beller 17:46 Burges 18:49 CO 19:30 Hammer 19:50 Top 20:23 Ian 20:38 1/2 Murph: Phil...

Monday, 8/31/2015

Fish bowl drawing tonight at 7 pm! Split Jerk  3-3-2-2-1-1-1 at 40 past the hour 30-20-10 of: Wall balls (14/20) Kettlebell swings (16/24) Double unders/ 3 x times singles Warm up: 50 double unders/150 singles Dynamic stretch Split jerk progression Times: Jeff 6:03 Shane 10:40 sc Noel 8:57 sc Jess 11:44 sc Verito 8:46 sc Ivonne 9:30 sc Josue 9:59 sc Ramone Gonzo 12:23 Z 10:24 sc Amanda 10:31 sc Miriam nft Caileigh 8:37 mod sc Penny 10:13 sc Joe 12:27 sc Eric K 12:12 sc Jamie K 10:48 sc Guru 9:02 Bryan 11:16 Justin 11:38 sc Sara 12:02 sc KK 10:17 sc John 9:56 Heather 8:14 Vero 11:08 sc D 11:33 sc Ricky 11:01 Hollywood 10:02 CQ 12:56 mod Rochelle 9:42 sc Vince 9:10 Thursdays: JMac 5+7 sc Roberto 4+9...

Sunday, 8/30/15

“Ship”  Nine rounds for time of: 75/115 pound Squat clean, 7 reps 8 Burpee box jumps, 20/24 Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan. Times: Christy 19:19 + Gordon 26:04 sc Sean 33:27 3D 27:28 sc Shane 33:22 sc T2 21:48 sc Cait 24:54 sc Rochelle 19:28 sc Heather 30:30 +...

Saturday, 8/29/2015

“Jackie” 1000 meter row 50 thrusters (35/45) 30 pull ups Warm up: 500 meter row 3×20 pull overs Old stretch Times: Randy 9:47 Amy 15:25 b Susan 11:45 b D 13:22 b Cristy 9:50 Vicki 13:19 b Herman 17:00 Ramone 13:04 Alissa 15:47 b Hollywood 11:59 Caileigh 13:26 Vince 10:43 Esther 15:17 b Carmen 13:07 3D 12:22...

Friday, 8/28/2015

Back Squat – 65%x6x2, 70%x6, 75%x4x2 at 40 past the hour 4 rounds of: 15 box jumps (20/24) 200 meter run with a slam ball (20/30) Warm up: 400 meter run Sean’s drill Dynamic stretch Times: Jeff 8:43 Shane 11:49 Noel 13:14 3D 11:24 Tennie 11:12 sc CQ nft Cynthia 12:56 Isa 13:18 Ramon 13:15 Vince 9:39 Gonzo 11″39 Jackie 7:35 Ricky 12:27 Amanda 12:19 Guru 10:52 Eric K 11:12 D 13:41 Joe 16:10 Esther 16:05 Susan 13:29 Herman 9:43 “Jackie” Roberto 10:47 Ruth 11:48 Phil...