11/19 WOD

Work Out (3 cycles/rounds)
5 corner dead lift
10 OH squat (75/45)
15 toes to bar/ roll outs/ knees to elbow
20 site-ups
25 undulation (slammers/explosions/ wave)

Dusty   17:05
Gracie  24:00
Charlene 24:35
Anthony 19:25 (95 lb OH squat)
Derrek  21:00
Caroline 19:40
Jill  25:15
Randy 22:22
Brian 19:00
Susan  16:22

11/17 WOD (Helen)

Work Out (3 rounds for time)

400 meter/ 40 box jump/ 60 steps

21 DB swings ( 2 x 20, 20) or tire slams

12 pull-ups

Will 18:09

Mike S. 11:30  (assisted)

Kyle S.  13:00  (assisted)

Cindy S. 13:20 (assisted)

Alma    15:20 (step ups)

Jill         19:50 (box jumps)

Randy    23:40 (assisted)

Bill   19:20   (40 box jumps each round )

Brian  11:40 (tire slams)

Jennifer  12:48  (assisted)

Beth   15:23 (box jumps)
DerreK 16:00 (one round with box jumps)

After this workout, we determined that 40 box jumps is not equivelent to 400 meters. It should be more like at 35.  In addition,  we need to get a verification of distance of the 400 meter.   I ran the first leg in 105 sec at a good pace.   My 400 time should be around 80 sec at a good pace.   BrianJ

11/15 WOD

Work Out ( 3 cycles/ rounds)
10 ring jumps
10 dips on bar (scale -bench)
5   chest to bar (focus on this )( scale - use bands/ jump)
10 sec chin to bar hang
10 sec straight bar hand
200  meter
1 min. rest

11/14 WOD

WorkOut (3 cycles/rounds - for time)
30 wall ball  (20/13#)
30 power snatch (75/ 33 lbs)
30 V-ups
1 min. rest

Mike S. 23:40
Brian J.  24:30
Cindy   24:15
Renea   24:57 (mod)
Jenn G.  23:54
Brittany  24:12  @ 45 lb snatch (strong)
Marco 30:40  (mod)
Anthony 22:10
Derrek  23:40
Will   33:35
Dusty  33:25
Charlene  26:00
Gracie  25:00
Julie 
Bill
Alma    25:55
Randy   25:25
J ill       31:30
Susan  T.  18:18  @ 45 lb snatch (strong)

My lower back is really sore.  Mike and I made the mistake of taking our snatches too close to the floor.   Everyone made big improvements in their snatch form.  Hard not to when you do 90 of them. 

11/11 WOD

Work Out (4 cycles)
10 sumo high pull (115/65)
5    wall walks or laps bear crawl
10  tire flips
10 box jumps
2 min. rest

Anthony
Mike S.
Derrek
Brian       29:20
Jill
Dusty    16:28
Gracie   16:28

11/9 WOD

Work Out (AMRAP - 20 min.)
1   200 meter run
5   body blasters
15 squats (butt to ball)

Beth            3 + 3 body blasters
Caroline      3
Shannon     5
Jennifer G. 6
Brian         7
Derrek     6 + 200 meter
Will          5  + 200 meter
Cindy S.   5 + 200 meter + 5 blasters
Renea      3 + 3 blasters
Jenn. A.    4
Dusty        5
Alma        4
Anthony   4

Work Out start times

Agian, we are becoming very busy in the evenings.  Thanks for your support.  In order to help manage our demand and make your workout run smoother we will now have WOD start times at 5:00, 5:30, and 6:00pm.   This will help us better group people.   It will also help enhance your work out experience.  If you would like to secure a specific time, please let us know.   We will have no more than 8 people starting at any given start time for now.   Your warm-up will be done before the WOD start-time.   We plan to start having warm-ups done soley on the pilates mat area.

We are not very busy between 9am to 3 pm, so coming at these times is ideal. 

BrianJ