Tuesday 21 October 2014

3rds
Row 20 Calories
15 Box Jumps
10 Med Ball Cleans

Tenisha 17:50, Logan P: 12:08, Mason p 13:25, Ty 15:13,

Wednesday Oct 1

CI ROW 1 K

20 MIN AMRAP

35 Squats (bellow parallel)
25 HF PUSH UPS

CO 75 Push jerks 45 bar only

Eric 5 1/2 rounds, Mike 5 rounds + 20 , Rolando 6 Rds. +30, Karla 5 Rds. +37, John 5 rds, Alexis 4 + 45, Janine K 4 +33, JoJo 4 +40, John W 9+51, Stephanie 4+15, Michael C 8 +35, Kelly mcg 4+25, Lori W 5+47, 

Tuesday Sept 30

no ci/co

800m run/row
28 kb swings
28 push ups
28 air squats
28 sumo push ups
800m run/row

Jolyn 17:28 ; Rose 13:50; Wags 14:56; Nick L. 16:45; Mike H. 13:45, Nikki 12:26 40 lb KB, Laura 14:00, Tracy, Tara H. 13:40 40#,row, Reyna.12:00", Lori W. 12:16, John H 14:22 50lbs,
John W 10:38 50lbs, Andrea 14:45 30#KB; paula 17:15 (ring rows not KB), Stephanie 16:48@20lb kb, Harry 21:32 @20lb kb, Janine K. 25 kb 21:20, JoJo 20 kb 21:20, Logan P: 12:45 kb 50, Ty W: 14:18 kb 50, Valerie 14:05 40lb KB, g12:1850kb

Monday September 29

CI 50 BOX JUMPS

    5 ROUND'S
Row or Run 400 meters
21 Wallballs

CO 50 SUMO PUSH UPS

Rolando 15:40, Karla 21:24, Nikki 16:00, paula 26, Stephanie 22:35, John W 14:43, Lori W. 18:43, JoJo 19:00, kayla w. 17:36   Logan P: 17:00, Mason P:20:45, Ty W: 21:47, Jolyn 26 Reyn.17:00

Saturday 27 September 2014

CI - 750 m Row

20 Min ARMRAP
5 m/n climbers
10 Thrusters 95/65
15 squats

CO - 1 mile run

Jolyn - 5 rds, Michael C 9 rds,

Friday 26 September 2014

CI - 50 Wallballs

3 rds
400 m Run
30 Squats
20 Push Press  115/85

CO - 50 Burpees

Taylor N 27:25, James N 27:10, Diane Di 17:39 RX, Karla 22:23, Kyle 21:53 rx, mason p 16:15,
ty w 21:45, George A.13:44,Jules V. 20:19 Giovanni E.20:21

Thursday 25 September 2014

 Cashin - 30 Power cleans 135/95 - in Basement

3 Rounds
30 Air Squats
12 Burpees
30 KB Swings
12 Mountains

Cash out - 30 SDLHP

KaylaW; 18:02, lORI w. 18:45, Nikki 13:24 Kb 40lbs, Rolando 15:23 Kb 53lbs, Diane Di 16:16 @ 40lbs., Andrea 15:35 25# KB, Reyna 15:00#35KB" Karla 19:11 35 KB, Janine 20:38 @25, Jojo 19:39 @20, Alexis 25:49 John H 35:54 (60lbs), Kelly Mcg 26:52 (40lbs), Michael C 14:50 60kb, Valerie 17:42 (35lbs)

Wednesday

Cash in 30 Standing Broad Jumps
Tabata 12" jump
Rest 4 Min
Tabata 12" jump
Rest 4 Min
Tabata 12" jump
Rest 4 Min
Cash out 1000 m erg

Tracey, Karen, Cindi, Eric,

Tuesday 9/23
CI 50 walking lunges
20 MIN AMRAP
400m run or 400m row
21 DL 225/185
CO 50 sumo push ups

Rolando RX 3 rounds, Mike P RX 4 rounds, Brooke RX 2+6DL, Karla RX 2+8, Tara 155# 3 rounds+7, John H 5 rounds + 5 at 155 lbs, Alexis 5+167m, jojo5rds 55lbs, Janine K 4 rnd 95#, Andrea 4 rounds @95#, Michael C 4rd plus 200mk, John W 5rds @155lbs Reyna RX .6rnd, Lori W. 4+1lap, KellyMcg 4 @155lbs, susan f 4@75lds., Diane Di 4rds. run 375 meters @95lbs., mason p 3 1/2 rounds, Logan P: 4 rds + 400m row, Ty w 4rds + 400m row,Declan3 roundsRX225,Giovanni3 rounds185lbs22:50min

Monday
CI 75 thrusters 45# bar
21-15-9
OHS   95/135
T2B
CO 75 mountain climbers slow stretch the hip

Tara 14:29 @55#, Brooke 16:22 @95# K2E on ground, Diane Di @85 12:40, Janine K 8:47 55lb crunches, Jojo 8:50 15lb crunches, Taylor N 9:21 35#, James N 9:40 45#