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Saturday and Monday’s WOD

Saturday and Monday’s WOD

Advocare and Nutrition: Don’t forget about Advocare meeting this Wednesday at 7:30 pm and we will follow that up with a talk about nutrition.

We had another great turnout for our FREE WOD on Saturday morning.

Saturdays Hero WOD: “Randy” – Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty.

75 power snatches for time. 75/45 lbs

Kevin 5:46 Rx’d
Linz 5:50 Rx’d
Kat 7:04 Rx’d
JW 7:30 Rx’d
Shawn 7:42 Rx’d


Mondays WOD: “Bear”

5 rounds of 7 reps of the following exercises:
1 rep = Power Clean, Front Squat, Push Press, Back Squat and Push Press.

After each round you increase your weight 20 lbs. So total weight each round would look like this: 45/33 lbs, 65/53, 85/73 105/93 125/113.

The goal is to finish all 7 reps/1 round without dropping the bar and resting. If you do drop the bar and rest before completing the full round you must immediately do 5 burpees then finish remaining reps for that round.  This is not a timed workout

  1. John. Ending weight on bar for last rounds was 55 lbs
  2. Debbie 45 lbs
  3. Brandy 55 lbs
  4. Adrienne 55 lbs
  5. Kay 55 lbs
  6. Kevin 125 lbs Rx’d
  7. Velma 50 lbs
  8. Jenn 55 lbs
  9. Jose 115 lbs
  10. Victor 115 lbs
  11. Jaime 85 lbs
  12. Jewett 125 lbs Rx’d
  13. Drew 145 lbs 20 lbs above Rx’d
  14. Diana 53 lbs
  15. Kristen 53 lbs
  16. Tamika 53 bs
  17. Jen 53 lbs
  18. Joey 155 lbs 30 lbs above Rx’d

On-Ramp Day 4 WOD: 3 rounds 200 meter run, 10 thrusters, 10 swings, and 10 Sumo-Deadlift HighPull (SDHP).

  1. Jody 10:32 45 lb thruster/16 lb swing/45 lb SDHP
  2. Kelly 9:48 33/16/33
  3. Ashley 8:58 33/16/33
  4. Mandy 9:18 33/16/PVC
  5. Shawn 11:21 55/35/55
  6. Tiffany 8:13 33/24/33
  7. Neha 14:13 33/16/PVC

Speak Your Mind

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