Monday January 23, 2012

Firstly, give yourself some credit for getting out on a dark cold January early morning! I find the days getting longer and am eagerly awaiting spring, even if winter hasnt really came yet in full force.

Today was a two part WOD after a review of the sumo deadlift high pull…Good to see some snickering at my queues…lets me know you are awake and processing:)

Part A
Backsquats 3-3-3-3-3

Part B
5-10-15-10-5
sumo deadlift high pull
box jumps

Ralph 4:45
Marshall 3:53
Foley 3:11
Sheri 5:17
Kelly 4:17
Val 5:53
Ellen 4:11
Pammy 6:00
Faith 7:08
Corena 4:59
Angie 5:47

alt
Carol ?
MLK 3:35
Heather ?
Tracy 7:41

Noon Class:
Gerry 3:46
Chris Ga 2:49
Pam 4:48
Laura 4:26
Cindy 4:15
Stewart 5:25
Candace 4:55
Kelly 4:47
Ross 5:21
Spencer 3:46
Dixon 4:31
Chris L 3:30
Rob 3:57
Scott 4:45
Kevin 3:21
Chris Go 3:30
Jeff L 2:47
Al 4:42
Cheryl 6:26

Fundamentals
Review: air squat, push press
New: push jerk

Part A
Push Jerk 3-3-3

Part B
4 rounds
5 sdhp
7 burpees
9 box jumps

Jeremy 4:26
Alexia 4:44
John 4:27
Jim 5:12
Anna 5:18
Paul 4:46
James 5:06

Teens Class
Worked on the Power Snatch today using light weight (PVC) and also reviewed the Push Up and Med Ball Clean. The WOD was

5 rounds
8 Power Snatch
8 Med Ball Cleans
8 Push Ups

Rest 2:00

15 Burpees

Teens Times:
Isaac 7:10
James 7:15
Hannah 8:31
Ben 8:36
Tim 8:42
Alex 9:04