3 Rounds of:

10 Push-ups, 10 Shoulder Triplet,
10 KTEs, 20 Jumping Jacks

WOD

8:45 class – 21 -15 -9

Renegade Row Push-ups
OverHead Lunges
Wall Ball

Nate     35 lbs  RR, 25 kg OL,  20 lbs WB = 11:06
Robert   12 lbs RR,  22.5 lbs OL,  12 lbs WB = 21:37
Jennifer = Ring Rows, 10 lbs OL, Squats = 10:34

10:00 Newbies – For Time!

200 Jump Rope
3 Rounds of:
25 Squats
30 sec Handstands
15 Push-ups
Then another 200 Jump Rope

Nate    10:23
Sarah   10:19
Briea

Cool Down

Lead by Nate, his choice….

3 Rounds 10 Reps of:
Mt Climbers, Slamball,
Shoulder Triplet, Squat Jump

WOD

Strength
5 Rounds of:
1 Dumbbell Hang Power  Clean
5 Dumbbell Push Press
Per side!

Metcon
100 Step-ups
50 Abmat Sit-ups
50 Step-ups
25 Abmat Sit-ups

Cool Down

Hang from the bar 10-20 sec
Samson Stretch 20-30 sec
Pass Thru  10 reps

Tom K 13:27   15-35 lbs
Mindy   10:14   20-35 lbs
Sir    10:28   15-40 lbs
Courtney   7:19   20 lbs
Andrew   6:24   50-55 lbs
Matt   8:14   45 lbs
Craig   8:45   30-40 lbs
Georgie   9:52   30 lbs
Tory   10:18   30-45 lbs
Robert   11:15   3X 50 Step-ups/25 Abmat  Skill =16 lbs Med Ball Cleans

Warm-up

3 Rounds of:

10 Push-ups, 10 Shoulder Triplet,
10 Russian Lunges, 10 KTEs
20 Jumping Jacks

WOD

Part 1: Row 1000 m for time
Rest 3-5 minutes

Part 2: 5 Rounds NFT
Focusing on Form!
10 Dead Hang Pull-ups
20 Squats

Cool Down

Dynamic 1X

3 Rounds of:
Knees to Chest 10 Sec Hold per side
Cobra 10 Sec Hold
10 Pass Thru
Samson Stretch 20-30 sec Hold per side

Mindy 4:18.8
Sir                             4:04.9
Michelle                 3:50.3*PR
Rob 4:25.9
Margo                     4:41.0
Georgie                 3:56.8*PR
Jimmy                     3:27.6
Tory                          3:41.7
Andrew                    3:17.2

The t-shirts have finally arrived!  I have the list of orders and who paid.  You can pick up your shirt(s) starting tomorrow evening, just ask your trainer and they will have the list.

Thanks Matt for FIGHIT!!!

Click here for more photos from today’s WOD!

Warm-up

10 Squats, 10 Presses, 10 Deadlifts,
30 Jumping Jacks, 10 Front Squats,10 Push Presses
10 SDLHP, 30 Jumping Jacks, 10 Overhead Squats
10 Push Jerks, 10 Med Ball Cleans, 30 Jumping Jacks

Skill Work

Dumbbell Hang Power Snatch
4 – 4 – 4 – 4

WOD

1 minutes of work 30 sec of rest:

1. Step-up
2. Push-up
3. Slamball
4. Sit-ups
5. Dips
6. Row
7. Wall Ball
8. Tire Hits
9. Double Unders/ Jump rope
10. Farmers Walk
11. Tire Flips
12. Walking Lunges
    

Courtney
Sarah   440
Pat   316 Double Unders
Michelle 299 Double Unders
Margo   286
Matt   584
Rob   265
Georgie   269 Double Unders
Hedi   311 Double Unders
Andrew   327 Double Unders
Craig   244 Double Unders