11/28 WOD

Work Out ( 2 cycles - 13/10 lbs)
20 lunges with med ball
20 lunges with twist
20 bosu thrusters with MB
20 bosu tricepts with MB
20 bosu squats with MB
20 bosu side squats with MB
20 wall ball on bosu
20 sit ups

8 am to 12 pm workouts

Members,

If you plan for a workout from 8 am to 12 pm (M-Th), please let us know so that we will be sure to have a trainer available.    I will be in and out during these times.    These times are generally slow for our Xfit workouts and we hope more members will start attending during these times.   Please let us know.

BrianJ

11/26 WOD

Work Out
1 hill
10 push-ups with feet on big tire
3 over the wall
200 meter
10 RR tie flips
3 save the buddy

Charlene  36:55
Dusty     21:50
Gracie    38:50

11/25 WOD (Fight Gone Bad)

Work Out (3 rounds- 1 min each)
wall ball
box jump  (27/ 16 in. box)
sumo high pull
stat bike
push press
rest

Anthony   241
Bill           245
Derrek     275
Shayne     349
Brian        267
Cindy       254
Misty      306  (mod)
Jenn G.    270 (mod)
Susan       350 (mod)
Abie         239
Will   R.    233
Beth         255
Britt         284
Marco     204
Jen   A.   206

11/23 WOD

Work Out (AMRAP 20 min.)
100 jump rope
10 push-ups (release)
10 box jumps / 20 step-ups/ tire flips
10 bar kickers (low to high)
10 dead lifts (135/ 95#)

Beth 4 + 25 jump rope
Derrek 5 + jump rope
Redae 3
Brian  5 +to bar kickers
Shannan 3 + jump rope
Terran  3 +jump rope
Brittany 5 + to bar kickers
Susan  5
Alma  3 + 30 undulation

11/ 22 WOD (Grace)

Warm ( recovery from 11/21)
20 squat thrust
20 sec squat hold
20 mnt climbers
20 sec squat pulse
20 sit-ups
20 sec wall sit
20 knees to shoulders

Work Out (Grace)
30 reps 135/65  lbs ground to overhead

then

AMRAP (10 min)
15 tire slams
10 ab wall ball
5 push-ups on med ball (chest to ball)

Anthony  B.  7  15 min
Bill               7   15 min
Will              6   15 min
Brian            8  15 min

Jen  A.  6 + 10 ab ball + 5 pushups
Gracie   4
Reagan    4
Charlene  5 + 15 tire slames
Jessica   5
Julie    4
Jenny   4
Anthony  5

11/21 WOD

Work Out (2 cycles)
50 double unders
10 suspended push-ups
3 rope climbs
25 box jump
10 tire flips
30 wall ball
60 sec rest