banner

WODs

September 30th

-REST DAY-

September 29th

-TEAM WOD-

Workout will be made up on the spot.

September 28th

-WOD-

Back Squat
3-3-3-3-3-3

8 Rounds Of:
1min OH Lunges 25/15
30sec Rest

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Chris 75# / 230yd Rx
– Marti 75# / 200yd Rx
– Deb 115# / 230yd Rx
– Taton 155# / 210yd Rx
– Eric 115# / 200yd Rx
– Dustin 155# / 190yd Rx
9:30AM
– Jim 225# / 220yd Rx
1:30PM
– Jodi 125# / 230yd Rx
– Billie 125# / 190yd RX
– Kathy 90# / 130yd Rx
– Joann 130# / 140yd Rx
4:30PM
– Maddie 185# / 250yd Rx
– Kade 185# / 330yd Rx
– Melissa 95# / 220yd Rx
5:30PM
– Adam 215# / 230yd Rx
– Jeff 185# / 280yd (Mod: 25# vest)
– Thomas 250yd Rx
7:30PM
– Zach 305# / 170yd (did it on Oct. 1st)
[/hide]

September 27th

-WOD-

500m Row as fast as possible

10min AMRAP Of:
10 Shuttle Runs (10yd down & back = 1)
15 Ring Rows

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Jerry 1:47.0 / 4 (Mod: 40″)
– Willie 2:27.7 / 4+9 (Mod: 20″)
– Marti 2:18.9 / 4+3 (Mod: 60″)
– Chris 2:14.8 / 4+3 (Mod: 38″)
– Adam 1:48.4 / 3+21 Rx
– Dustin 1:42.0 / 3+4 (Mod: 52″)
– Eric 1:49.7 / 4+7 Rx
– TJ.T 1:37.7 / 3+8 Rx
9:00
– Jodi 2:01.9 / 4+6 Rx
– Billie 2:05.4 / 3+13 (Mod: 31″)
1:30PM
– Jim 1:37.7 / 4+3 Rx
– Mike 1:50.1 / 3+22 (Mod: 27″)
– Sarah 2:12.0 / 4 (Mod: 55″)
4:30PM
– Deb 1:57.7 / 4+6 (Mod: 18″)
– Mindy 4+7 (Mod: 32″)
7:30PM
– Jeff 1:40.7 / 4+1 Rx
– Kade 1:48.9 / 5+7 Rx
– Maddie 1:50.3 / 5+4 (Mod: 36″)
[/hide]

September 26th

-WOD-

Adrian
7 rounds for time of:
– 3 Forward rolls
– 5 Wall climbs
– 7 Toes to bar
– 9 Box jumps, 30″/24″

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Willie 4+17 (Mods: 18″ Box)
– Dustin 4+7 (Mods: Floor toes-2-bar, 24″ Box)
– Jerry 4+16 (Mods: 34″ Off Wall, Floor toes-2-bar, 18″ Box)
– Marti 5+3 (Mods: 36″ Off Wall, Floor toes-2-bar, 12″ Box)
7:00AM
– Adam 6+4 Rx
– Eric 6+3 Rx
– TJ.T 4 (Mod: Floor toes-2-bar)
1:30PM
– Alisha 18:42 (Mods: Bear Crawl, Floor toes-2-bar, 18″ Box)
– Linda 21:15 (Mods: 36″ Off Wall, 18″ Box)
– Jim 19:46 (Mods: Knees to Arm, 24″ Box)
– Sarah 6 (Mods: 36″ Off Wall, Knees to Arm, 18″ Box)
4:30PM
– Kade 14:25 Rx
– TJ.S 16:00 Rx
– Jodi 20:45 Rx
– Melissa 20:59 (Mods: 30″ Off Wall, Knees-2-Elbows)
– Josh 6+4 Rx
– Chris 18:20 (Mods: 47″ Off Wall, Floor toes-2-bar, 18″ Box)
– Deb 6+3 (Mods: Bear Crawl, Floor toes-2-bar, 18″ Box)
5:30PM
– Libby 6+4 (Mods: 36″ Off Wall, Floor toes-2-bar, 18″ Box)
[/hide]

September 25th

Great job on the Benchmark workout! We had a lot of people get PRs. Maddie did it Rx’d for the 1st time and beat her old time with a band by 25sec! Melissa also took 28sec off her time and dropped down in band size. Libby dropped 20sec off her old time and Deb PR’d by 23sec!!! Great to see! If you didn’t get a PR (personal record) then think about what you can do differently next month when we do this again. Hint: Each of these people have been coming in at least 4x a week.

Come in ready to be powerful today!!!

-WOD-

Power Clean
5-5-3-3-1-1

8min AMRAP
– 15 Med Ball Squat Cleans 20/14
– 100m Run
– 15 Double Unders

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30PM
– Deb 85# / 3+14 (Mod: Singles)
– Willie 115# / 3+7 (Mod: Singles)
– Chris 65# / 3 (Mod: Singles)
– Jerry 105# / 3+1 (Mod: Singles)
– Marti 65# / 2+25 (Mod: Singles)
9:30AM
– Brennan 225#
1:30PM
– Carl 165# / 4+9 (Mod: Singles)
– Luke 155# / 3+6 (Mod: Singles)
– Michelle 65# / 3+8 (Mod: Singles)
– Sarah 85# / 3+5 (Mod: Singles)
– Mike 145# / 4+1 (Mod: Singles)
4:30PM
– Jim 175# / 3+42 (Mod: Singles)
– Jodi 85# / 3+46 (Mod: Singles)
– Billie 75# / 3+7 (Mod: Singles)
5:30PM
– Adam 175# / 4+5 Rx
– T.J. 105# / 3+29 Rx
7:30PM
– Maddie 115# / 4+1 (Mod: Singles)
– Melissa 75# / 4+1 (Mod: Singles)
– Kade 135# / 4+22 Rx
[/hide]

September 24th

Get ready for an awesome week! If you’ve been taking some time off this is a great time to get back in to the swing of things. We’re going to have a 1 year party the evening of Saturday October 13th. I will have more info about this coming soon.

-WOD-

XS Benchmark
– 500m Row
– 40 Air Squats
– 30 Sit Ups
– 20 Push Ups
– 10 Pull Ups
– 500m Row

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Deb 8:55 (Mod: Purple Band)
– Willie 8:56 Rx
– Dustin 9:36 (Mods: Knees, Blue Band)
– Jerry 9:16 (Mod: Red & Purple Bands)
– Marti 10:39 (Mods: Knees, Blue Band)
1:30PM
– Carl 7:22 Rx
– Luke 9:04 (Mod: Red Band)
– Jodi 9:08 (Mod: Purple Band)
– Kathy 10:58 (Mods: Knees, Red & Purple Bands)
– Sarah 10:44 (Mods: Knees, Blue Band)
4:30PM
– Chris 8:59 (Mods: Knees, Blue Band)
5:30PM
– Libby 8:56 (Mod: Blue Band)
– Josh 7:37 Rx
– Zach 8:18 Rx
– Thomas 6:50 Rx
– TJ 7:24 Rx
7:30PM
– Kade 6:33 Rx
– Maddie 8:08 Rx
– Melissa 8:21 (Mod: Purple Band)
[/hide]