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

Click here for more photos from today’s WOD!

Warm-up

3 Rounds of:

15-30 sec Samson Stretch,
5-15 OH Squat w/ PVC or Oly Bar
5-15 Abmat Sit-ups, 5-15Supermans,
5-15 Pull-ups, 5-15 Dips

Skill Work

5 sets of 5 reps:

Back Squat

WOD

5 Rounds of :

30 Jumping Jacks
20 Slam Ball
10 Renegade Rows

Cool Down

Dynamic 1X
Shoulder Triplet 10 reps
Samson Stretch 20-30 sec
Knee to Chest 10-20 sec

Mindy   20 lbs   8:25
Sir   20 lbs   8:44
Scott H 20 lbs   9:07
Courtney   10 lbs   6:47
Heidi 20 lbs 7:45
Michelle 25 lbs 7:33
Georgie 20 lbs 8:47
Jeff 15 lbs 9:26
Matt 30 lbs 8:06
Andrew 35 lbs   7:24
Joan 20 lbs   8:36

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

Skill Work

2 – 2 – 2 – 2 – 2
Split Jerk
W 35-65 lbs / M 55-95 lbs

WOD

Strength – Deadlift
3 – 3 – 3 – 3 – 3

Metcon – 8 min AMRAP of:
8 Burpees
8 KTEs
8 Box Jumps

Cool Down

Cobra 10-15 sec
Samson Stretch 20-30 sec
Pass Thru  10 reps

Mindy SJ 45-65 lbs > DL 105-155 lbs > 4 Rounds
Heidi SJ 45 lbs > DL 125-150 lbs PR! > 5 Rounds
Matt SJ 30-70 lbs > DL 210-310 lbs > 5 Rounds
Michelle SJ 65-70 lbs > DL 130-170 lbs >4 Rounds
Craig SJ 55-80 lbs > DL 130-200 lbs >4 Rounds
Andrew SJ 65-135 lbs > DL 315-345 lbs >6 Rounds
Joan SJ 40-60 lbs > DL 100-180 lbs PR! >5 Rounds
Robert SJ 25-55 lbs > DL 100-180 lbs >3 Rounds
Tory SJ 55-80 lbs > DL 130-200 lbs >5 Rounds

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

Skill Work

Kipping Pull-ups

WOD

8:45 class – 15 min AMRAP of:

10 Wall Ball Abmat sit-ups
5 Football Burpees
10 Tire hits or SDLHP 50lbs

Nate     20 lbs     11 Rounds
Cheryl 8 lbs    8 Rounds
Deavon 20 lbs    10 Rounds
Rob    8 lbs    7 Rounds
Duffy   16 – 20 lbs   11 Rounds

10:00 Newbies – Scrambled Fran!

Cool Down

Lead by Duffy’s, his choice….