2/15 WOD

WOD ( 5 rnds)
1 min.  sumo dlhp (55/35) count reps here
1 min. to complete 10 knees to elbow
1 min. travel lunges (35/25) count reps here
rest 1 min.

Chris         264  Rx
Cindy S.   276
Connie      150
Colby        223
Brian J.      251
Marco        233

2/14 WOD 4:00 to 6:30 only

I will not be able to have an 8:30 or 12:00 noon WOD 2/14. 

WOD  Helen
(3 rnds)
400 m
21 dB/KB swings
12 pull-ups


cash out  2 rnds
20 tire flips
20 v-ups


Cody     12:47  Rx
Colby    14:17   Rx
Marco   10:45   Rx
Jason     11:47
Justin
Cindy
Paul
Jim       13:15
Eric       12:25
David     12:20  Rx
Stewart    14:50 
Mark S.    10:45

On the hour WOD start times.

From now on, we will set 4:00 pm, 5:00 pm, and 6:00 pm as official WOD start times.   
If you are in a  hurry, you can still start outside these times.    Hopefully, this will help get us in consistant groups.  

Also, on Sat.,  I would like to have the first WOD start at 9:00 sharp (arrive at 8:45) and for the second WOD show up at 9:30 for a WOD start time of 9:45.   Please continue to let use know you are coming in on Sat. and at which time.

Please continue to notify me by text, if you need the 8:30 am or 12:00 noon time slot.  

2/13 WOD

WOD
front squat (5 on the min. for 5 min.) GHAP (go heavy as possible)

Rest for 3 to 5 min.
then for time 2 rnds
50 burpees
10 L pull-ups

2/12 WOD 500

WOD 500 reps total of any combo of exercises with 100 max reps of individual item (300 reps =Rxlite)
sumo  75/55
push press  75/55
dbl unders
box jumps
wall ball 20/13
pull-ups
ring jumps
toes to bar

This is a very long workout.   500 reps is a number you achieve after about six months of MultiFit workouts.

                  reps    time
Jim              220     20:00
Brian J.       500     35:43
Colby          500   34:46
Cindy         500     32:56
Chris           500    34:00
Justin
Paul            300   34:30
Cody         500    34:29
Marco         500   
Connie      
Melvin
Destinee
Stewart
Eric

2/11 WOD

WOD (21-15-9) for time
thrusters (95/65)
tire slams
ring jumps

then 2 rnds not for time
60 sec undulation
30 bag hits

Jackie  18:29
Melvin   24:05
Chris    7:34  Rx (great time)
Cody    8:04
Colby    8:03
Cindy    8:04  Rx
Melony  10:25
Marco    11:22  Rx
Brian J.   8:09    Rx
David S.  11:12   Rx
Connie     12:12
Julia           10:56 first workout
Hunter       11:15  first workout

2/9 WOD

WOD ( 25 min. AMRAP or 20 min. for Rxlite) buddy holds med. ball above head
5 burpees
5 db floor to overhead (20/10)
5 box jump

every 5 min. =  5 bosu wall ball pass with push-up

Marco/ Brian        23
Cindy/ Mark         27
David/ Cam           16  David Rx+
Jason/ Eric             19
Justin/ Paul            16
Stewart/ Jim         11   20 min.
Jackie/ Destinee    14   20 min
Melvin/ Connie      10   20 min.