25 Wall Balls AFAP (as fast as possible)

Rest 2 min

10 Ring Dips

Rest 2 min

0:45 plank

Rest 1 min

50 Air Squats (AFAP)

Rest 2 min

5 Pullups

Rest 1 min

10 Pushups

Rest 1 min

Row 250m (AFAP)

Double Unders skill work

AM Times:

Gerry 12:25
Alexia 13:10
Pam 14:05
Mike 14:20
James 15:10
Jim 15:46

Last day of the first month of 2012. How are your goals going that
you've set? It's not too let to set new ones or kick have up a notch.

Today's WOD was two AMRAPs with rest in between.

6 Min AMRAP
7 Overhead Squats (75/55)
7 Burpee Box Jumps(24/20)
7 Kettle Bell Swings (53/36)

Rest 4 Min between AMRAP's

6 Min AMRAP
7 Push Jerk (135/95)
7 Pullups
20 Double Unders

AM Times:
A/B

Ron 3+, 3
Suzanne 3, 3+
Cindy 3,3
Val 4,3
Pammy 3,3
Ralph 3+, 3+
Beth 3,4
Chris mac 3+, 4
Ellen l 3,3
Faith 3+, 3
Greg An 3+, 3
Allie 3+, 4
Kelly 3,4

Tracy 8:41/6:20
Carol 15:10
MLK 5:30 165#fs
Heather 8:35/4:20 

PM Times
Mark 3+,3+
Dixon 3, 2+
Chris Go 3+,2
Corina 3,3+
Spencer 3,3+
Shauna 3,2+
Kevin 3+,3+
Allan 3,2
Dave M 2+,2+
Sharleen 3+,3+
Adam 3+,2
Greg Ar 3+,3+
Jeff 3,5 (modified)

There will no noon class on Wednesday.

Sorry for any inconvenience.

Some med ball slam, clean and pushups to warmup.

Then a 5 round WOD where the workout with heavy’ish dumbbells was much more challenging than a barbell.

5 Rounds for time of:
With Dumbbells (25 to 45) or Barbell if not available
7 DeadLifts
7 Hang Power Cleans
7 Thrusters

Times:
Foley 7:40
Faith 8:19
Kelly M 6:15
Greg An 7:10
Marshall 7:04
Ellen L 7:33
Val 8:09
Ron 8:04
Alban 7:47
Ralph 6:18
Stewart 6:10
Krista 7:52
ML 130/3:30
Tracy 8:15

Noon Class:
Chris Mac 5:32 (95)
Chris L 7:40 (85)
Dixon 5:53 (95)
Spencer 8:21 (95)
Rob 6:50 (95)
Scott 8:13 (75)
Pam W 7:20 (60)
Ross 7:05 (75)
Pam C 8:21 (65)
Kelly L 7:25 (45)
Beth 7:13 (45)
Laura 6:40 (45)
Cindy 7:15 (65)
Allan 7:10 (55)
Gerry 6:12 (95)
Chris Go 6:05 (65)

Fundamentals Class:
Review everything!
Air Squat
Front Squat
OverHead Squat
DeadLift
Sumo DeadLift
Sumo DeadLift High Pull
Hang Power Clean
Clean
Shoulder Press
Push Press
Push Jerk
Brugener Progression
Power Snatch
Walking Lunge (quality ones!)
Turkish Get-up

A benchmark morning!

“Angie”
100 Pullups
100 Pushups
100 Sit-ups
100 Air Squats

You must finish one movement before going to the next.

Not to be outdone, the Teens did a team version of Angie with one person resting while the other person worked.

Here are the times:

Greg Ar 23:48
Ellen L 25:40
Val 27:11
Suz 29:59
Chris Ga 31:15
Keith 26:25
Marshall 25:19
Allie 22:45
Heather 22:10
Pam 23:14
Carol 24:56
Faith 24:20
Greg An 24:26
Mike C 17:06 (except Air Squats)
Corena 18:37
ML 18:20
DW 15:26

Teens Class:
Alex’s 13:21
Abby/Olivia 12:16
Isaac/Myles 9:36
Kassandra/Anne 12:32
Ben/Samuel 10:30

10:00 Class:
Rob 20:31
Ross 27:57
Stewart 22:55
Kelly L 23:54
Beth 23:54
Ellen S 23:22
Anne ?
Pam 24:25
Tracy 31:06
Mark 27:46
Dixon 24:37
Chris 28:50
Spencer 21:39
Cheryl 31:13
Adam 26:15
Ralph 20:01
Scott 25:22

Hard one to describe today but here’s a go at it.

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

The fundamentals crowd was introduced to the Burgener warm-up this morning, helping us prep for the day’s new movement: the power clean. Don’t worry – the seemingly randomly bundled words (clean, jerk, press, power…) will gradually make more sense.

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

Little flip flop on this mornings usual schedule to keep everyone fresh. Careful not to get comfortable with a certain pattern…

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…

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