Part 1:
Alternating Partner Workout
Switching every 30 Seconds
One Partner starts with 2 Snatches while the other partner does 3 wall ball shots
Weight to be at Snatch weight that can do 3 time but only doing 2 each turn on barbell

Part 2:
5 Rds
5 Hand Stand Pushups
5 Toes to Bar

Times for Part 2:
Sheri 4;39
Suzanne 4:16
Mark 3:40
Gerry 3:57
Greg An 3:45
Tracy 4:29 ring dips
Cheryl 5:06 Ring dips
Corena 3:20
Laura 4:06
Greg Ar 4:11
Charlen 4:03
Anna 4:06
Keith 3:52
Angie 3:59
Heather 4:15
ML Custom 10 min
Marshall 3:12
Mike C 2:13
Joey 2:26
Stewart 2:20
Rob 2:42
Amanda 2:57
Jason 2:58
Kelly M 3:14
Kelly L 3:20
Adam 3:12
Candace 3:35
Sarah 3:39
Jim 3:20
Spencer 3:07
Beth 4:30
Dave M 5:00
Kevin 4:49
Shauna 3:48
Dave H 4:11
Kiersti 4:20
Bish 2:20
Kyle 8:47
Dixon 5:15
Ralph 2:20
Teens:

Part 1:
3 Power Cleans and 3 Pushups on the minute for 8 Minutes

Part 2:
8 Min AMRAP
5 Ring Rows
10 Kettle Bell Swings
15 Air Squats

Part 3:
5 Power Cleans
Tabata Situps full 8 rds
5 Power Cleans

The Cleans really improved by the teens over the past few weeks and even with the workout, great work!

Rounds:
Alex C 6+
Alex A 6
Abi 7
Isaac 8
Ben 7
James 9

Part 1:
6 Min on the min of:
3 Single Leg DeadLifts
Hand Stand Holds 10-15 sec (1st 3 rds)
Hollow rocks 5-9 (last 3 rds)

Part 2:
10-9-8-7…3-2-1
OverHead Squats (95/65)
Burpees

Times:
Pam C 40: 7:34
Foley 95: 7:30
Ralph 95: 8:57
Paul 35: 9:03
Val 35: 9:05
Alban 75: 9:18
Marshall 65: 9:30
Krista 35: 10:18
Greg Ar 95: 10:30
Laura 30: 10:44
Carol 45: 11:35
Tracy 70: 13:50
Stephanie 45: 12:56
Heather 45: 9:45
Ellen L 55: 9:54
Spencer 85: 14:07
Custom:
ML whole lotta stuff

Great to have Team Strang training with us this week (pretty sure Kyle has a pair of these).

Three part WOD today.

Part 1:
4 Min AMRAP
10 Ball Slams
10 Walking Lunges with ball
10 Hand Release Pushups

Part 2:
Shoulder Press
6 Sets of 3

Part 3:
3 Min AMRAP
Max Thrusters in 3 min with 3RM Shoulder Press from Part 2.

Part 1 Rounds / Part 3 Reps (Part 2 3RM)

Paul 5 / 32 (55)
Steph 4 / 16 (65)
Gerry 4 / 25 (115)
Sarah 4
Marshall 5 / 14 (135)
Kyle 3.19 / 21 (155)
Kevin 3.22 / 8 (125)
Dixon 3.3 / 29 (105)
Alan 3.0 / 24 (75)
Ross 3.3 / 20 (95)
Kelly L 3.16 / 20 (55)
Shauna 3.20 / 17 (85)
Isaac 3.19 / 25 (75)
Angela 3.18 / 18 (65)
Anne 3.15 / 23 (80)
Cheryl ? / 18 (80)
Beth ? / 23 (55)

Part 1:
4 Rds
4 Turkish Get-ups
4 Toes to Bar

Part 2:
15 Min AMRAP
5 DeadLifts
10 Wall Ball Shots
20 Double Unders

Angie 8
Spencer 8
Ellen 7
ML 3 + 60 cyst
Heather 5 12 min
Tracy 13:06
Pam 5
Krista 8
Allie 8
Paul 7
Cheryl 8
Suz 8
Laura 8
Stewart 8
Chris Mac 7
Foley 8
Carol 6
Ralph 8
Marshall 6
Ron 7

Firstly, like to pass on our regrets to Cheryl who’s grandmother passed away at an age we all strive to achieve, 90! Our thoughts are with you. She sounds like she was quite the lady.

Part 1: 6 Rounds with at least a minute rest between
2 Position Clean: First one from the floor, second from the hang
1 Jerk after the Clean from the hang

Part 2:
4 Rounds for time of:
10 Hand Stand Pushups
10 Sumo DeadLift High Pulls

Times:
my phone wouldn’t take a picture so hopefully they can get the time later

Added by Mike: Here are the times for both classes.

Morning:
Spencer 4:08
Ralph 4:55
Paul 6:00
Carol 5:42
Ron 6:12
Marshall 6:27
Steph 6:32
Ellen 6:36
Val 6:49
Angie 7:05
Kelly 4:50
Faith 6:47
Tracy 7:03
Heather 6:15
Chris Mac 5:52

Evening:
Ellen S 4:27
Rob 5:28
Anne 4:43
Jeff 7:57
Beth 4:13
Alan 5:25
Adam 5:07
Mike 3:19
Greg Ar 5:51
Jim 3:27
Corena 3:49
Kelly 4:24
Kevin 8:12
Chris Go 5:24
Shauna 4:23
Chris L 6:32
Mike C 4:51
Amanda 4:18

10 Minutes of “Cindy” style
On the minute do for 10 min:
5 Pullups
10 Pushups
15 Air Squats

If fail to make it on one round, rest the next minute and then resume.

Rest 5 Min

Push/Split Jerk
3-2-2-1-1

Give yourself good rest between sets. It should take as long to do Part 1 as it does Part 2!

“Elizabeth”
21-15-9
Cleans 135/95
Ring Dips

If you’re Squat Clean, yes that is what I mean when I say Clean, is not solid in the catch do a Power Clean. Catch at a depth you can control well, you can Front Squat it from the catch or just stand it up. To clean this well you MUST be solid in the receiving position. No power dumps of ankles or knees caving in!

The Teens did 5×3 Front Squats and then 4 rounds of the following:

5 Front Squats (60% of 3RM)
7 Ring Dips
9 Barbell Burpees

Times/Weight/Band:
Gerry (115) 7:55
Heather (85) 12:10 Pushups
Angie (55) 9:03 Power, green
Pam W (75) 6:29 Power, purple
Shauna (85) 11:25 red
Dave M (95) 11:01 red
Laura (45) 7:27 power, thin green
Pam C (75) 12:49 black
Marshall (95) 9:09 red
Keith (95) 9:02 black, 1/2 power
Chris Ga (95) 8:4 green, power
Tracy ( 75) 11:26, red
Custom:
ML 11:00

10:00 Class:
Steph 5:07
Kelly L 5:36
Anne 5:32
Adam 7:58
Candace 6:32
Beth 6:05
Stewart 6:33
Dave H 7:03
Jim 7:20
Sheri 6:46
Rob 8:02
Ross 7:08
Ralph 7:49
Kelly M 5:07
Spencer 7:44
Mark 6:40
Sharleen 6:18
Sarah 8:12
Jeff L 7:20
Dixon 7:52
Kersti 6:22

Teens Class:
Samuel 4:36
Hannah 4:49
Alex C 4:51
Miles 5:40
Alex A 6:07
Isaac 6:09
Abby 5:47
Ben 5:40

Part 1: Not for time
4 Rds
6-8 Pistols per leg
Rest 60 Sec
10-12 Renegade Rows
Rest 60 sec

Part 2:
4 Rounds for time
10 Burpees
15 KettleBell Swings
30 Double Unders
Rest 60 sec

Times include rest.
Try to keep each round within 5 sec on each other.

Times:
Kevin 9:49
Chris MacD 12′ish
Greg An 10:02
Foley 8:20
Pammy 19:05
Greg Ar 14:27
Carol 13:40
Marshall ?
Val 13:43
Corena 10:11
Ellen 12:47
Custom:
Heather 8:40
ML 8:06
Tracy ?

Evening Class:
Jeff L 9:32
Wil 12:16
Anne 11:50
Shauna 11:50
Rob 8:59
Candace 11:08
Dixon 10:46
Angela 11:33
Kelly M 10:21
Allie 9:20
Jim 9:40
Adam 9:31
Ross 13:21
Dave 14:45
Mark 13:12

Warm-up:
Front Squat – teaching opportunity focus foot position and elbows

Part 1:
Hang Power Clean
3-3-2-2-1-1

Part 2:
4 Rounds
10 Ball Slam each round
Walking Lunge length of gym carrying a plate
20 / 15 / 10 / 5 Toes to Bar (each rd # goes down)
Walking lunge length of gym

Part 3:
10 Turkish Get-ups

Times:
Gerry 8:00
Stewart 8:40
Marshall 10:19
Pam 11:50
Ron 11:20
Allie 11:20
Beth 11:20
Suz 11:50
Greg Ar 8:35
Carol 10:33
Laura 9:30
Cindy 9:24
Spencer ?
Charlene 10:43
Ralph 8:51
Chris F 9:41
Greg An 10:02
DW 9:41
Custom:
ML 19:45
Heather 3:13
Tracy 20:42
Cheryl ?

FInd Kevin!

Congrats to Kevin Douillette who obtained his level 1 certification last weekend! Kool aid from the fire hose…love it!