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WODs

July 30th

Hope everyone had a great weekend!

We had a few ladies do the Kiss Me Dirty run this past weekend. Great job ladies!!! If you have pictures of the run please email them to me so I can get them on the site.

If any of you hear about events that you’d like the gym to participate in please let me know. I’ll do my best to get the word out to everyone. This goes for any event not just athletic events.

-WOD-

4 rounds for time of:
30 Jump and touch (something 12″ above your reach)
20 Deadlift (185/125#)
30yd Bear Crawl

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Jerry 15:28 (Mods: 10″, 105#)
– Deb 17:21 (Mod: 10″)
9:00AM
– Sam 12:36 Rx
– Tina 12:46 (Mod: 105#)
– Lucas 15:48 (Mod: 135#)
– Kathy 19:22 (Mods: 10″, 75#
1:30PM
– Tiffany 14:00 (Mods: 10cal Row, 45#)
– Marti 14:33 (Mods: 10″, 65#)
– Carl 13:09 Rx
4:30PM
– Mindy 15:43 Rx
– Melissa 12:17 (Mods: 9″, 85#, KB Swing 26# x 15reps)
– Kade 12:20 (Mod: 155#)
– Chris 13:20 (Mod: 9″, 65#)
6:30PM
– Libby 15:32 (Mod: 85#)
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July 29th

-REST DAY-

July 28th

-TEAM WOD-

Bring a friend! It’s free!!!

July 27th

-WOD-

Tabata Plank

Work On something you suck at

10min AMRAP
– 15 KB Swings 53/35#
– 15 Sit Ups
– 15 Pull Ups

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Lucas 3+18 (Mod: 44#)
– Sam 4+19 Rx
– Willie 3+12 (Mod: 44#)
– Chris 3+22 (Mod: 18#, Green)
– Deb 3+7 (Mod: Red)
– Jerry 3+3 (Mod: 44#, Red & Purple)
– Tina 5+1 (Mod: Hip Ext, Ring Row)
9:00AM
– Marti 3+38 (Mod: 26#, Green)
1:30PM
– Kathy 3+12 (Mod: 26#, Red & Purple)
– Joann 3+1 (Mod: 26#, Green)
4:30PM
– Jeff 3+38 Rx
– Thomas 4+24 Rx
5:30PM
– Libby 4+37 (Mod: 26#, Green)
– Adam 3+39 Rx
7:30PM
– Maddie 3+36 (Mod: Red & Purple)
– Kade 4+19 Rx
– Melissa 5+11 (Mods: 18#, Leg raises, Row 5cal)
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July 26th

-WOD-

20 Back Squats at 60-70% of 1RM – When you start don’t put the bar down until your done with all 20 reps.

5 Rounds Of:
400m Run
Rest 90sec

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Willie 135# / 16:14
– Sam 135# / 13:22
– Chris 17:58
– Marti 40# / 17:00
– Tina 80# / 15:54
4:30PM
– Thomas 185# / 14:40
5:30PM
– Kade 115# / 13:27
– Maddie 85# / 16:05
– Melissa 55# / 17:58
– Jeff 115# / 15:30
– Deb 75# / 17:25
[/hide]

July 25th

-WOD-

Fight Gone Bad
3 Rounds of 1 minute at each station for max reps. Rest 1 minute between rounds.
-Box Jumps 20/18″
-SDHP 75/55#
-Wall Ball 20/14#
-Row
-Push Press 75/55#

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Deb 188 Rx
– Jerry 167 (Mod: 12# WB)
– Willie 195 (Mod: 12# WB)
– Chris 234 (Mods: 35# PP, 12″ Box, 35# SDHP, 10# to 8’WB)
– Marti 222 (Mods: 35# PP, 12″ Box, 35# SDHP, 10# to 8’WB)
– Tina 336 (Mods: 35# SDHP, Hip Ext for WB, GHD Sit Up for PP)
1:30PM
– Alisha 218 (Mods: 12″ Box, 35# SDHP, 8# to 8’WB, 25# PP)
– Linda 234 (Mods: 12″ Box, 35# SDHP, 8# to 8’WB, 25# PP)
– Kathy 165 (Mods: 35# SDHP, 10# to 8’WB, 35# PP)
– Joann 194 (Mods: 12″ Box, 35# SDHP, 10# to 8’WB, 35# PP)
– Matt 221 Rx
– Carl 255 Rx
4:30PM
– Thomas 279 Rx
– Mindy 232 Rx
5:30PM
– Jeff 247 Rx
– Sam 289 Rx
7:30PM
– Maddie 189 Rx
– Kade 273 Rx
– Lane 220 (Mods: 55# SDHP, 14# WB, 55# PP)
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July 24th

Here is the 7:30PM class after there workout. (sorry its not too clear it was taken on Jeff’s phone)

Here is how you should look after giving a workout everything you got. Nice work Sam!

-WOD-

Run 400m pinching 25/15# plates in each hand
12, 9, 6, 3 reps of
– Clean 185/125#
– Ring Dips

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Jerry 7:40 (Mod: 15# Pinch, 65# Clean, Red Band)
– Willie 8:08 (Mod: 15# Pinch, 65# Clean, Red Band)
1:30PM
– Carl 9:31 (Mod: 135# Clean, Purple Band)
– Kathy 11:22 (Mod: 10# Pinch, 45# Clean, Blue Band)
4:30PM
– Deb 9:30 (Mod: 70# Clean, Red Band)
– Thomas 13:24 Rx
5:30PM
– Jeff 12:20 (Mod: 125# Clean)
7:30PM
– Kade 9:18 (Mods: 95# Clean, Purple Band)
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