Fun little ladder WOD today of

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

The workout was 6 rounds of:

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

Fundamentals
Review: Barbell Hang Power clean and Air Squat
New: Med Ball Clean

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

This came on during the Office last night. It first aired during the NFL games on Sunday.

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

Little different workout today with hollow rocks included.

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#

After review Hang Power Clean, the regular WOD folks hit Part 1 which was:

5 sets of 3 Hang Power Cleans

The Fundamentals reviewed the Air Squat and then learned the Med Ball Clean.

After that everyone did 7 rounds of:

7 Med Ball Cleans
Run the gym down and back
7 Pushups
Run the gym down and back

Times will be posted later.

Technique Day: Snatch

Folks worked on Snatch progressions, warmups and slowly building up weight, then they had 10 Min to establish a 1 Rep Max Snatch for the day.

Brugener Warm-up
Hang Power Snatch
Snatch from mid-thigh and below the knees
Power Snatch catching at 2″, 4″ or 6″
For those who have a good OverHead Squat goal was to work on Squat Snatch

10 Min to establish 1 Rep Max Snatch

Rest 2 Min

For time (8 Min Cap):
5 Snatch Power or Squat (approx. 60% of established earlier)
20 Double Unders
4 Snatch
20 Double Unders
3 Snatch
20 Double Unders
2 Snatch
20 Double Unders
1 Snatch
20 Double Unders

Weight/Times:
Cindy 75/5:04
Ellen 75/5:03
Angie 55/5:05
Carol 65/5:38
Corena 55/3:40
Marshall 115/5:15
Suzanne 85/6:35
Allie 50/5:30
Val 65/8:00
Spencer 115/3:20
Pam C 65/8:00
Faith 70/6:43
Greg An 135/4:35
Heather 110/4:05 (Squat Clean)
Cheryl 100/4:08
ML 105/2:22
Foley 165/2:36
Tracy 95/3:35

Little 2 minute warmup and review of push press by Cindy then onto the fun of the day

Part A
Push Press
3-3-3-3-3

Part B
5 rounds
8 single arm kettlebell/dumbell swings (to eye level only – not overhead)
6 single arm push press
10 walking lunges – weighted with KB/DB goblet stlyle optional

Great work on this one. Dont lose that hip drive on the single arm swings!

Ralph 6:54
Dave M 7:23 (not a typo Dave M was awake and working out at 6am!)
Faith 7:45
Spencer 7:14
Allie 7:24
Val 8:12
Marshall 6:19
Stewart 7:13
Cindy 6:55
Ellen 6:38
Suzanne 7:35

alt
Heather &;20
Tracy 6:04
MLK 5rds keeping to sub 90sec
Carol 5:39

PM times

Dixon 11:38
Jeff 9:35
Keith 9:49
Chris L 9:20
Anne 7:57
Shauna 7:35
Kelly M 7:53
Kelly L 7:39
Beth 8:06

Fundamentals

Much like the regular WOD group, this group got to play on the racks today with

Push Press
3-3-3-3-3

4 rounds
5 renegade rows per arm
3 push press
6 walking lunges per leg

James 3;30
Jim 3;29
Paul 3:28
Anna 3:40
Alexia 3:12
Lindsey 3:48
Jeremy 3:40
Michael 3:13

Favorite part of the day was seeing folks running back to their dumbells betweeen rounds anxious to start another one. Awesome!

Regular WODDers..look out! See if you can turn the hustle up in your next WOD!

“Fran”
21-15-9
Thrusters (95/65)
Pullups

Fundamentals:
Review: Air Squat
New: Sumo DeadLift High Pull
Additional: Hang Power Clean, HandStand

Teens:

The kids worked on the Squat Clean for the strength component of the class and then lightened the load on the bars for the following 5:00 AMRAP:

3 Power or Squat Cleans
4 Push Ups
5 Knees To Elbows (or T2B)

Morning Class Times:
Ellen 7:54 Rx
Corena 6:58 Rx
Cheryl 9:00 Rx
Spencer 7:53 Rx
Kelly 6:25 (55)
Tracy 12:53 Rx
Heather 3:00 (50) half
Ron 8:53 (95)
Pam 8:00 (55)
Carol 9:50 (55)
Val 7:45 (45)
Jason 7:45 Rx
Faith 9:50 (55)
Alban 8:07 (85)
Marshall 7:40 Rx
Ralp 6:14 Rx
ML 5:48 Rx

Noon Class Times:
Jeff L 4:56 Rx
Pam W 7:48
Beth 5:56
Chris Go 6:55
Chris Ga 6:34
Chris L 7:07
Chris Mac 4:25 Rx
Chris F 4:56 Rx
Candace 6:30
Cindy 9:33 Rx
Rob L 4:42 Rx
Scott 5:13
Laura 6:05
Anne 7:18 Rx

Teen Class:
James 8
Hannah 8
Lydia 7
Cameron 7
Miles 7
Ben 7
Tim 7
Samuel 9

Multi-part morning! All DeadLifts are to be hand release (finger opening suffices).

3 Min AMRAP
5 DeadLifts (155/105)
5 Box Jumps

Rest 1:00

3 Min ARMAP
5 DeadLifts
5 Burpees

Rest 1:30

3 Min AMRAP
5 DeadLifts
5 HandStand Pushups

Rest 2:00

For time:
15 Burpees
then immediately do 3 rounds of
7 DeadLifts
7 Burpees
5 HSPU
and followed by
15 Burpees

8:00 Class:
Mark 6:38
Ellen S 6:12
Ron 6:54
Stewart 7:36
pam 6:18
Greg Ar 5:37
Shauna 5:52
Corena 6:19
Dave M 7:29
Chris Ga 6:12
Angie 7:27
Ellen L 6:19
Marshall 5:04
Keith 6:30
VAl 7:02
Alban 6:05
Faith 8:09
Greg An vs the Big Box
DW 5:56
Custom:
MLK 5:30
Cheryl 11:32
Carol 9:59
Tracy 7:46
Heather ?

Teens Class:
Samuel 3:02
Isaac 4:04
Zach 3:35
Ben 3:46
Hannah 3:27
Myles 3:28
Tim 3:29
James 3:32

10:00 Class
Ralph 4:02
Anne 4:42
Kelly M 5:24
Jeff L 5:02
Dave H 5:03
Cindy 5:23
Sheri 5:49
Kelly L 6:00
Rob 5:42
Chris Go 6:45
Steph 6:41
Beth 6:45
Gerry 5:39