SaturdayScott practicing his muscle ups, he did get one but the camera wasn't running, we need
to have a talk with the camera guy... Rex would not be shown up and jumped
right on the rings and almost got 2 in a row. This requires a LOT of upper body strength. Fight
Gone Bad
5 stations, 1 min max effort at each, clock does not stop, rest 1 min after completing all 5.
Repeat for a total of 3 rounds. Count reps and calories on the rowing machine.
Wall Ball
Sumo Dead Lift High
Pull (SDHP)
Box Jump
Push Press
Row
Assume all scores as RX'd unless noted Jerry
- 220 Rex - 215 (40# push press) Ben
- 202 (55 SDHP) Kenny - 215 (55 SDHP) Scott - 252 Shari - 298 (10# wall ball, 35# SDHP, 30# push press) Sonya - 298 (10# wall ball, 20# SDHP) Annette
- 281 (6# wall ball, 10# SDHP, 10# push press) Brian - 239 Blake - 226 Suzy - 234 (10# wall ball, 20# SDHP,
20# push press) Steph - 262 (10# wall ball, 20# SDHP, 20# push press) Melissa - 295 (8# wall ball, 20# SDHP, 20# push press) Pam - 311 (8# wall ball, 20# SDHP, 20# push press) Joel - 227
(55# SDHP) Bobby - 265 (16# wall ball, 55# SDHP, 40# push press) Little Monsters Category 4# wall ball, 8# SDHP, 12in box, 10# push press Zachary
- 409 Garret - 277
FridayCAMMY! Congratulations on giving up your membership to 24hr Fitness
WOD
Weighted 400m run
-----
20 Knees to Elbows
20 Burpees
20 Goblet Squats
4 Rounds
-----
Weighted 400m Run
For Time Beth - 32:33 Katie - 29:16 Brett - 35:17 Sonya - 26:41 Kelly - 29:14 Heather - 28:34 Tony - 35:40 Debbie - 28:17 Suzy - 31:15 Susie - 32:09 (3 rounds) Jeff - 38:05 (3 rounds) Chad - 32:34 Karen - 25:44 Melanie - 31:07 Todd - 31:31 Michael - 32:21 Omar - 27:42 Nick - 26:41 Teri
- 25:30 (walk and burpee mod) Lizzie - 25:30 (walk and burpee mod) Jason - 24:23 (took the easy way out of everything) Alexandra - 25:39 Brent - 36:01 Megan - 27:15 Eric - 33:09 Laura
- 35:04 Laura - 35:04 Danny
- 34:01 Sara - 32:08 Mitch -
34:27 Barry - 34:27 Alissa -
31:48 Cynthia - 31:28 Cheryl
- 29:09 Phil - 33:07 Jill -
32:53 Sabrina - 35:29 Lori -
31:57 Veronica - 25:37 David
- 28:13 Callaway - 30:01 Minahil
- 23:16 Cammy - 28:27 Mike 30:12 Stan - 27:34 Russel - 29:13
ThursdayFaster Sara! My sister is coming to play with us while shes in town
WOD
Run 800m
2x Box Push 30m
50 Dips
2x Box Push 30m
Run 400m
2x Box Push
30m
50 Dips
2x Box Push 30m
Run 800m
For Time Stan - 30:12 Minahil - 23:49 Paul - 35:19 Sara - 31:01 (Row instead of run) Shantel - 31:42 David - 31:27 Alissa - 31:53 Pam - 30:27 Sheri - 28:47
WednesdayFile Photo Favorite Back when we
first got started, there was always plenty of medicine balls lying around, or was Danny just always last to finish? WOD Each
class got to chose which single exercise to replace with the rowing machine. Pullups/Burpees Lunge Walk/Push Press Wall Ball/Butterfly Situps It was tough keeping the scoring scheme a secret so you guys wouldn't cheat, however some
of you were smart enough to know there was going to be a second round and I won't say sand bagged it, I'll just say
paced yourself... You know who you are. Very simply if you beat your buddy's score you just increased your score. Max effort for 1 minute. Buddy teams count each rep/calorie, add the highest of your numbers from each exercise
together as per each couplet. THEN, max effort for 45 seconds, add highest of your numbers from each exercise together.
Overall scoring is found by subtracting the first round from the second round IE... If your score was 60 the first round and
50 the second round you scored a -10 for that round. Add these number together for your overall score.
5am, 6am and 8:15am Chose to exchange Burpees Sonya/Brett = -40 John/Squats = -41 Kelly/Leigh Ann = -39 Chad/Melissa = -39 Jeff/Katie = -25 Debbie/Susie = -30 Tony/Beth = -30 Suzy = 0 (Kicked some ass!) Paul/Howard =
-57 Omar/Brent = -35
Silena/Melanie = -41
Eric/Cheryl = -31*(mixed up couplets in round 1) Steph/Karen = -43
Teri/Lizzie = -27
Megan/Alexandra = -19
Todd/Michael = -16
Danny/Mitch = -31
Laura/Laura = -41 12pm Chose to exchange butterfly situps Minahil = -40 Brian = -36 Teri = -19 6pm Chose to exchange pullups Norman = -21
Minahil = -7
Jeremy = -48
Stan = -36
Calaway
= -49
Bobby = -48
Lori = -35
Whitney
= -27
Mike
= +3
Russel = -58
TuesdayFile Photo Favorite WOD 20
OH Squats 20 Box Jumps Sprint
(A=75, B=100m) 5 Rounds A Pam - 15:29 (Dowel) Alissa - 13:57 (Dowel)
Cammy - 14:36 (Dowel) Shari - 11:25 (Dowel) Sheena - 16:21 (Dowel) Shantel - 12:42 (Dowel) B Stan - 19:49 (35K, 24in)
Whitney - 19:35
(1st round 15K, Dowel, 18in) David - 30:51 (30K, 30in)
Russel - 20:36 (20K, 24in)
Minahil - 28:33
(50K, 30in)
MondaySorry about the site going down for a little while there, I've corrected the problem
and we should not have that issue again, I'm learning as we go. WOD
Run 400m
25 Squats
25Push ups
25 Jumping Slam Balls
AMRP in 20 Minutes David
K. by far and away broke away from the pack and the rest of the classes by completing 4 complete rounds in under 20 minutes
and getting in about 2/3 of a 5th lap before time expired.
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