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WODs

May 11th

-WOD-
Bench Press
5-5-5-5+

Tabata
Burpees

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Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
Willie – 140# 14reps, 37 Burpees
Deb – 70# 9reps, 36 Burpees
4:30PM
Mindy – 75# 10reps, 47 Burpees
Lane – 70# 2reps, 51 Burpees
7:30PM
Mark – 160# 10reps, 40 Burpees
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May 10th

Here are a few pictures of the 4:30pm class hitting it hard!

Ring Push Ups get tough!

Jeff Pushing Rx’d!!! Great work!

-WOD-

Nicole
20min AMRAP
– 400m Run
– Max Pull Ups
Score = Total Pull Ups

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Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
Willie – 72 (Mod: Red Band)
1:30PM
Carl – 108 (Mod: Purple Band)
4:30PM
Tina – 53 (Mod: Red Band)
Deb – 53 (Mod: Blue Band)
Mindy – 52 (Mod: Blue Band)
5:30PM
Jeff – 45 (Mod: Purple Band)
Brad – 41 (Mod: Blue & Purple Band)
7:30PM
Mark – 55 (Mod: Blue Band)
[/hide]

May 9th

Great job on the workout. We had a lot of People get a new PR today!

My mom (Deb) was a great inspiration today! She jammed her thumb into the bar on a failed overhead squat. (Picture shown below) Not a pretty picture. My mom went on to beat her old 800m run time by over 1min and put up the women’s 2nd fastest time in the gym. Maybe it was the fact of being mad or the pain in her thumb took her mind off of running. No matter what the reason, it was a painful and motivating thing to see!

-WOD-

AMRAP 15min
10 Wall Balls
10 Box Jumps 30/24″
10 Ring Push Ups

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Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
Willie – 5+16 (Mods: 12#to9’WB, 18″ Box)
1:30PM
Carl – 6+18 (Mod: 24″ Box)
4:30PM
Jeff – 5+4 Rx
Tina – 7+2 (Mods: 10#to8′ WB, 21″ Box, DB Knees)
Lane – 6+5 (Mods: 10# WB)
Brad – 4+28 (Mods: 14# WB, 24″ Box)
Deb – 7+4 (Mods: 12#to9′ WB, 15″ Box, Ring Knees)
Mindy – 6+10 (Mods: 12#to9′ WB, Ring Knees)
7:30PM
Mike – 5+16 (Mods: 12# WB, 24″ Box)
[/hide]

May 8th

Some fun pics from Saturday’s team workout.

-WOD-

Overhead Squat
5-5-5-5+
Going off your 1 rep max the weight for each set should be 65%-70%-75%-80%
Think about what your max is before you come in.

800m Run for time
Rest
250m Row for time

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Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Willie 35#x6, 5:07 Run, 55.3 Row
4:30PM
– Tina 40#x13, 3:48 Run
– Deb 45#x5, 4:21 Run
– Kade 45#x4, 3:10 Run, 54.5 Row
5:30PM
– Thomas 125#x9, 3:03 Run, 46.1 Row
7:30PM
– Lane 35#x7, 3:33 Run, 55.7 Row
[/hide]

May 7th

-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#

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Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Willie 187 (Mods: 55# Bars, 12# WB)
1:30PM
– Carl 227 Rx
4:30PM
– Mindy 230 (Mods: 8′ WB)
– Deb 230 (Mods: 15″ Box, 45# Bars, 12# to 9′ WB)
– Kathy 202 (Mods: 15″ Box, 25# Bars, 6# to 9′ WB)
5:30PM
– Jeff 218 (Mods: 60# Bars, 16# WB)
– Lane 181 (Mods: 45# Bars, 10# WB)
[/hide]

May 6th

-REST DAY-

Enjoy it!!!

May 5th

Thomas got his 1st muscle up last week!

Sorry about the lack of pictures on the site. I’ll be adding a lot this weekend. If you think of it in class try to remind me to take pictures.

I’m heading to the CrossFit Regional Saturday at around noon. Everything you need to know is at this link http://games.crossfit.com/region/south-west If you want to go with me on Saturday or Sunday just let me know.

-TEAM WOD-

Workout will be made up on the spot! Bring a friend to this free Saturday class.

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[note] Thomas 240# 9x
[/note]