banner

WODs

August 17th

-WOD-
 
Deadlift
5-5-3-3-1-1
 
3 Rounds Of:
– 8 Deadlifts 300/195#
– 400m Run
 
Class Sign In
 
Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Chris 115# / 9:51 (Mod: 85#)
– Deb 185# / 9:07 (Mod: 155#)
7:00AM
– Jerry 225# / 9:13 (Mod: 155#)
– Willie 275# / 9:10 (Mod: 195#)
9:30AM
– Mindy 210# / 9:02 (Mod: 155#)
– Tina 195# / 9:33 (Mod: 155#)
1:30PM
– Jodi 175# / 9:11 (Mod: 135#)
– Josh 345# / 9:29 (Mod: 255#)
– Billie 215# / 11:26 (Mod: 155#)
4:30M
– Kathy 135# / 11:33 (Mod: 105#)
– Joann 195# / 12:35 (Mod: 115#)
– THomas 365# / 12:03 (Mod: 275#)
5:30PM
– Zach 370# / 13:40 Rx
– Libby 180# / 11:28 (Mod: 120#)
– Maddie 205# / 8:25 (Mod: 155#)
[/hide]

August 16th

I Love seeing all the motivation! Even Lexy (the dog) is pushing Brad in this picture. Keep it up everyone.

-WOD-

5min AMRAP
– 5 OH Squats 135/95#
– 5 Jerks 135/95#

5min Rest

5min AMRAP
– 10 OH Squats 95/65#
– 10 Jerks 95/65#

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Jeff 3+5 (Mod: 85#) / 5 (Mod: 55#)
– Sam 4 (Mod: 85#) / 4+8 (Mod: 55#)
7:00AM
– Jerry 4+5 (Mods: 35# OHS, 65#Jerk) / 4+10 (Mods: 15# OHS, 45# Jerk)
– Willie 4+5 (Mods: 35# OHS, 65# Jerk) / 4+10 (Mods: 15# OHS, 45# Jerk)
9:00AM
– Mindy 4+3 (Mod: 55#) / 3+6 (Mod: 40#)
1:30PM
– Josh 2+7 (Mod: 115#) / 2+1 (Mod: 85#)
– Sarah 5 (Mod: 30# OHS, 45# Jerk) / 3+15 (Mod: 20# OHS, 35# Jerk)
4:30PM
– T.J. 4+5 (Mod: 65#) / 3+11 (Mod: 45#)
– Thomas 3+2 (Mod: 115#) / 3+4 (Mod: 85#)
– Jodi 2+5 (Mod: 25#) / 4+5 (Mod: 20#)
– Billie 4 (Mod: 30#) / 3+8 (Mod: 20#)
– Jim 5+3 (Mod: 45#) / 3+4 (Mod: 35#)
– Deb 4+1 (Mod: 35#) / 3 (Mod: 25#)
7:30PM
– Maddie 5+2 (Mod: 40#) / 4+4 (Mod: 30#)
– Kade 5+1 (Mod: 55#) / 5+8 (Mod: 35#)
– Melissa 8+5 (Mod: 25#) / 5 (Mod: 20#)
– Brittany 3 (Mod: 25#) / 2+9 (Mod: 20#)
– Layne 5 (Mod: 35#) / 4 (Mod: 25#)
[/hide]

August 15th

Many people got there 1st Pull Up yesterday!!! Nice work everyone!

Had to take this pic of Jeff. Nice weight selection!

Here is Heather with her 40# attempt! BEAST MODE BABY!!!

-WOD-

1K Row
5 Rounds Of:
– 10 GHD Sit Ups
– 10 Box Jumps (30″/24″)

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Sam 9:57 Rx
9:30AM
– Tina 12:12 Rx
– Mindy 14:22 Rx
– Matt 14:36 Rx
1:30PM
– Jodi 13:14 Rx
– Linda 12:12 (Mod: GHD 1/2 way)
– Alisha 12:53 (Mod: 15″ Box, Leg raises)
– Billie 17:16 (Mods: 18″/15″ Box)
– Carl 12:56 (Mod: Toes-to-Bar)
– Sarah 14:30 (Mod: 18″ Box)
4:30PM
– Kade 9:50 Rx
– Jim 13:26 (Mod: 24″ Box)
– Deb 13:33 (Mod: 20″ Box)
– Maddie 13:20 Rx
– Melissa 13:55 Rx
5:30PM
– Jeff 12:47 Rx
– Libby 15:19 (Mod: 20″ Box)
– T.J. 11:22 Rx
– Brad 23:27 (Mod: 24″ Box)
– Chris 11:42 (Mod: GHD Red Band, 15″ Box)
[/hide]

August 14th

Jeff was the early bird at 5:30AM!!! Hope to see a few more making it in to that class. It’s a great feeling to have your workout done before going to work.

My bad for not getting everyone the info on the swim workout this past Sunday. This is something were going to start doing every other week. If you’re interested please let me know. Here is a picture of the 1st swimming group.

-WOD-

Work to a max weighted Pull Up
(If you use a band this is a great time to work your way down in bands and even do a pull up without the band)

8 Rounds Of:
– 20sec Plank
– 10sec Rest
– 20sec Max KB Swings 53/35#
– 10sec Rest

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Willie 62# / 78 (Mod: 35#)
– Sam 64.5# / 94 Rx
9:30AM
– Tina 3 @ Body Weight / 98 (Mod: 18#)
1:30PM
– Kathy Purple Band / 71 (Mod: 26#)
– Joann Blue & Purple Bands / 80 (Mod: 26#)
– Sarah Purple Band / 80 (Mod: 26#)
4:30PM
– Billie Purple Band / 83 (Mod: 26#)
– Jodi Body Weight / 82 Rx
– Deb Body Weight / 80 Rx
– Kade 58# / 90 Rx
5:30PM
– Jeff 67# / 90 Rx
– Brad Body Weight / 82 (Mod: 35#)
– Jim Body Weight / 87 Rx
– Heather 35# / 89 Rx
7:30PM
– Maddie 20# / 87 Rx
– Melissa Purple / 92 (Mod: 26#)
– Brittany Body Weight / 67 (Mod: 26#)
– Layne Blue & Purple / 78 (Mod: 26#)
[/hide]

August 13th

I hope you all had a great weekend and are ready for an awesome week. Don’t forget we added a 5:30am and 9:30am class.

-WOD-

21-15-9 Reps Of:
– Squat Clean 135/95#
– 400m Run
– Ring Dip

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Jeff 20:27 (Mod: 100#)
7:00AM
– Willie 19:08 (Mods: 75#, DB Push Ups)
– Jerry 19:50 (Mods: 65#, Red Band)
– Deb 19:26 (Mods: 55#, Red Band)
9:00AM
– Mindy 22:02 (Mod: 65#, Purple Band)
1:30PM
– Jodi 17:32 (Mods: 45#, Red Band)
– Taylor 17:57 (Mod: 125#, Purple Band)
– Carl 18:26 (Mods: 125#, Purple Band)
– Kathy 21:18 (Mods 40#, Red Band)
– Libby 22:07 (Mods: 55#, Blue Band)
– Joann 23:32 (Mods: 45#, Blue Band)
4:30PM
– T.J. 17:32 (Mods: 65#, Purple Band)
– Thomas 20:32 Rx
– Chris 16:28 (Mods: 35#, Blue Band)
5:30PM
– Josh 25:42 (Mod: Purple Band)
7:30PM
– Zach 25:04 (Mod: Red Band)
[/hide]

August 12th

-Rest Day-

Get out and do something fun!!!

August 11th

New schedule starting next week August 13th. Only 2 changes.
5:30AM
7:00AM
9:30AM
1:30PM
4:30PM
5:30PM
6:30PM (On Ramp)
7:30PM

-TEAM WOD-

Bring a friend. It’s a free workout!!! Come try CrossFit!