2 lines of folks started with Agility Ladder, followed by 5 Kettle Bell Swings, 5 Ball Slam and 5 Burpees, then after a couple different patterns dropping to 3 Push-ups.

Some dowel work focusing on the Snatch footwork and landing.

Partner Med Ball Clean and Chest Pass/Explosive Throw, warming it up and then doing it for a 1/2 Tabata.

Then partnering on the barbells doing Hang Power Snatch, Power Snatch from mid-thigh and Power Snatch, landing all of them at 4″ and holding the catch for a moment before standing, resetting the feet and then lowering the bar

Finally a Partner WOD of:
6 Rounds
3 Power Snatches (at a challenging weight) while partner does Burpees for the first 3 Rounds and then Toes to Bar for the last 3 Rounds. Switching when partner on the bar finishes their 3 Snatches. Time were for just over 3 minutes to a little over 5 minutes.

As a heads up for tomorrow if your hands are prone to getting a bit messy bring tape for tomorrow’s WOD. Not doing Death by Pullups but are doing a fair numbers of pull-ups.

“Jack”
20 Min AMRAP
10 Push Press 115/75
10 Kettle Bell Swings 1.5/1 pood
10 Box Jumps 24/20

Rounds:
Foley 9 Rx
Ralph 8 + 19 Rx
Dave H 11 mod
Faith 6 65
Corena 8 Rx
Heather 12 50
Spencer 8 +6 Rx
Megan 12 Rx
Tracy 8 + 4 Rx
Ellen L 11 65
Cindy 9 65
Allie 10 45
Carol 8 + 20 50
Val 9 55
Alban 8 75
Stewart 8 95
Ellen S 9 50
Marshall 10 95
Suz 9 65
ML 13 Rx

WOD:
15-10-5
Power Cleans
Abmat Sitps
30-20-10
Double Unders

Part A
6 rounds
7 overhead squats
7 pullups

Push Jerk/Spilt Jerk
3-3-3-3-3

Allie 6:28
Ralph 5:0-6
Spencer 8:15
Marshall 6:10
Dave H 5:05 ring rows
Ellen 6:32
Suzanne 7:23
Pammy 7:32

*
Tracy ?
ML ?
Carol 8:47
Heather 4:50

PM Class:
Dixon 6:01
Anne 6:18
Dave M 9:58
Adam 6:18
Allan 5:43
Jeff L 5:41
Chris Go 6:02
Beth 6:18
Angela 6:29 (55)
Kelly L 6:30
Candace 6:15
Keith 6:58
Shauna 7:22

Fundamentals

Reveiw: air squat
New: overhead squat
pullups

5 rounds
5 overhead squats
5 pullups

Jeremy 4:30
Paul 4:20
Lindsay 4:29

again, missing a few times here…

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

10 handstand pushups
20 situps
30 double unders
40 air squats
50 kettlebell swings
40 air squats
30 double unders
20 sit ups
10 handstand pushups

The 8am class had a little external rotation of the shoulder love from Corena, then Mike picked up on those well warmed and mobilized shoulders for practicing the kip swing. Tag team at its best:)

Mary Lynn 5:58
Heather 7:00
Chris G 7:56
Val 11:12
Sheri 10:01
Greg An 8:43
Sharleen 10:38
Marshall 9:08
Carol 9:59
Pam 9:05
Greg Ar 9:41
Corena 6:30
Ellen 9:12
Cindy 9:40
? Allie maybe 11:23 – finger smudge on pic:)

10am
Pammy 11:20
Shauna 9:46
Angela 7:57
Anne 8:44
Rob 7:06
Spencer 7:21
Mark 10:07 – nice HSPU!
Kelly 7:14
Tracy 8:32
Dave H 7:40
Cheryl 9:14
Gerry 8:10
Chris L 10:58
Ralph 9:00
Jason 9:23
Scott 10:59
Dixon 9:29
Sarah 10:30

5 Front Squats (135/95)
15 sec of Hollow Rock
5 Pull Ups

Evening Times
Rob L 6:19 Rx
Kelly L 6:59
Keith 6:12
Sharleen 7:11
Mark 7:05
Candace 7:03
Allie 7:12
MLK 6:35
Greg Ar 7:46 Rx
Corena 6:19
Greg An 6:08 Rx
Jeff L 4:41
Chris 7:05
Stan 6:38 Rx
Pam 6:17
Cindy 7:58
Angela 7:25

WOD folks
part 1) 5 sets of 3 Hang Power Cleans

7 Rounds of:
7 Med Ball Cleans
Run the gym down and back
7 Pushups
Run the gym down and back

AM Times:
Gerry 7:12*
Ralph 6:44*
Greg An 7:15*
Kelly 4:16
Jeremy 6:23
Alexia 6:20
Paul 6:49
James 7:35
Lindsey 7:37
Anna 7:26
Mike 7:52
Jim 6:53
*8 Rounds

PM Times:
Chris G 5:53
Greg Ar 5:17
Shauna 6:10
Rob L 6:10
Angela 6:47
Jeff L 5:20
Allan 6:15
Dixon 5:28
Candace 6:15
Kelly L 6:28
Chris L 6:33

It’s very cool to see something we have been doing for 4 years getting so much attention now.

6 rounds
5 front squats (135/95)
15 seconds of hollow rocks
5 pullups

Great work on the heavy ish front squats…most keeping the work to a minimum and getting them done unbroken. Hollow rocks looked great on round 1, good on round 2 and 3 and appeared to be a struggle from then on out:)

Free time for mobility and/or goat work…saw some clean and jerks, double unders, snatch practice, band work..excellent!

Tracy 85 6:43
Ellen 85 6:50
Pammy 65 7:15
Shauna Rx 7:28
Spencer Rx 6:32
Dave M 96 8:08
Marshall Rx 7:18
Laura 55 6:32
Val 55 8:35
Faith 65 8:25
Ralph Rx 5:32
Foley Rx 5:25

alt
Heather 6:05/7
Carole 8:35 75#