Saturday’s WOD

We had a great turnout this Saturday. We had 6 new faces in the gym today and they all rocked out.

Teams of 4

time of work determined by Goblet Squats

21-18-15-12-9-6-3

member 1 Goblet Squats

member 2 pushups

member 3 situps

member 4 REST

Team 1 -Wodkillers 10:01

Team 2 – Squat pimps 11:33

Team 3- Awesome 13:37

Team 4- Team School 14:31

Team 5 -High five 14:38

HERO WOD

ROY

15 Deadlifts 225/155

20 Box Jumps

25 pull ups

Linz 21:22 3 rnds 103

Chad 26:45 rx

James 24:55 rx

Ross 37:26 rx

Shawn 40:00 4 rnds 15 pullups

April 40:36 rx

Alyssa 20:34 3 rnds  95 1b

Renee 30:54 105/1b

Thursdays WOD

I do not have a pic of board sorry guys and girls. I hope everyone has continued to journal!

WOD

3 rounds

400m run w wall ball

20 ball slams 20/14

40 situps

Wednesdays WOD

I know a lot of you are pretty sore, so please remember to stretch really good before you leave the box. I use to tell my coach I have to go and I will stretch at home. Guess What, It never happened and my soreness was off the charts. Please make this a habit. Also, make yourself familiar with the foam rollers as well.

AMRAP 15 min

3 Burpees

6 pullups

9 wall balls

12 push press 95/65

  1. Tony 4+18 rx
  2. Gilbert 3+12 75/1b
  3. Lori 6+5 rx
  4. Stephanie 5+12 55 jpu
  5. Suzanne 5+24 43/jpu/situps
  6. Taylor M 5+22 95/jpu
  7. Wendy 5+10 33/jpu
  8. Kylan 5+2 33 jpu
  9. Kris 4 jpu
  10. Keegan 4+22 rx sub pushup
  11. Rob 4+20 65 jpu
  12. Radhika 5+7 53 2b
  13. Jose 5+18 rx
  14. Melissa 5+5 53 2b
  15. Myron 7+9 rx
  16. April 6+8 2b
  17. Taylor 4+22 53 white b
  18. Ross 6+12 rx
  19. Steve 6+9 rx
  20. Alanna 4=4 53 jpu
  21. John 6+3 rx
  22. Nicole 5+9 53 jpu
  23. Kendall 5+8 45 jpu
  24. Kelly 4+23 75 jpu
  25. Lisa 5+9 45 jpu
  26. Chris 6+22 45 1 b
  27. Jerry 4+20 75 jpu
  28. Josh 4+1 rx
  29. Taryn 4+22 1b
  30. Andy 6+13 rx
  31. Nicole 4+20 1b
  32. Greg 4:45 baseline
  33. Cedric 5 1b
  34. Keisha 4+6 35 jpu
  35. Shannon 5+9 1b
  36. Jacob 3+21 rx
  37. Amanda 5 45 jpu
  38. Aubry 4+23 38 jpu
  39. Ryan 6+18 rx
  40. Kevin 4+16 rx

Tuesday’s WOD

Just so everyone knows, I was asked to program burpee pullups!! I hope everyone enjoyed…

WOD

21-15-9

Deadlifts

Burpee  Pullups

  1. Ross 9:13 rx
  2. Neey 12:31 rx
  3. Jon 15:11 rx
  4. Sidia 14:10 rx
  5. Taylor 17:55 Little band 🙂
  6. Shawn M 6:56 rx
  7. Ryan 7:26rx
  8. Jody 9:12 rx
  9. Pat 10:51 75
  10. Fay 7:43 rx
  11. Garrett 6:00 rx
  12. Kevin W. 16:38 rx
  13. Nicole 9:42 rx
  14. Amanda 11:47 75
  15. Jacob 14:54 135
  16. Chad 7:56 rx
  17. Melissa 8:46 rx
  18. Nicole 9:02 85
  19. Tiff 9:16 rx
  20. Shawn f 11:03 225
  21. Tammeka 7:53 105/
  22. Robert 11:09 rx
  23. John 8:34 rx
  24. Jerry 19:05 155
  25. Chris 8:21 95
  26. Jeff 10:25 rx
  27. Teneric 6:52 225
  28. Elyse 7:28 83
  29. Renee 6:42 95