WOD: The Plea
Skill: Kettle bell Swings 4x10 / Double Unders / Sledge Hammer
3 Rounds for time.
30 Sledge Hammers (16#/8#)
50 Double Unders (150 Singles)
20 Kettle bell swings (2 pood/1pood)
20 Push Ups (X-Fit)
Tip of the Day: Sugary drinks contain more calories than most realize. These drinks include energy drinks, fruit juice, soda, specialty coffee/tea, and even vitamin enhanced water. Most of these provide little or no nutrition. Stick to water, herbal tea, or milk.
Adam H. - 12:09 12kg
Casey - 13:09 Rx
Abby - 13:09 16kg
Ben - 7:32 Rx
Fernando - 8:43 Rx
Jamie - 31:07 8kg
Tyler - 24:24 16kg
Chris B. - 19:27 12kg
Adam D. - 19:42 14kg
Eric D. - 22:00 12kg
Will - 19:55 10kg
Brandon - 14:17 16kg
Tara - 13:55 14kg
Cara - 15:26 10kg
Mark - 17:03 Rx
Jeff - 14:44 (Mod)
Alex G. - 15:34 14kg
Angie - 12:41 12kg
Jake - 13:14 20kg
Nicole H. - 11:49 Rx
Lindsay Z. - 8:26 16kg
Tom D. - 12:21 32kg
Jenn - 10:10 (Mod)
Jenna - 8:25 Rx
Sean L. - 14:50 18kg
Travis - 15:15 18kg
Rosie - 12:34 10kg
Drew - 12:27 14kg
Tim - 13:59 Rx
Kaela - 13:55 Rx
Nicole H. - 9:56 14kg
Monike - 12:03 10kg
Ronak - 13:36 16kg
Sharon - 14:22 16kg
Emily - 20:42 (Mod)
Jennifer B. - 18:39 8kg
Andrea - 18:52 8kg
Elisa - 14:25 Rx
Jessica - 14:59 8kg
Kyle - 12:08 20kg
Eric N. - 12:23 Rx
Kaela - 12:38 12kg
Way to work!
WOD: The Crazy Arnie (Mod)
1 Round for time.
16 KB Sit Up/Stand Up (20kg/12kg)
40 KB Swings (Left)(20-25#/5-15#)
16 KB/DB Snatches (Left)
40 KB Slashers (Left)
16 KB/DB Overhead Squat (Left)
Repeat with Right Arm
Tip of the Day: Warm up a lot! Make sure you have focused warm up's and always use proper dynamic movements prior to training. Improve results, decrease possibility of injury!
Abby - 19:35
Rich - 19:39 Rx
Bryce - 20:32
Jeff - 22:14
Lindsay Z. - 11:12 Rx
Sergio - 19:56
Vanessa Ch. - 19:07
Tyler - 22:18
Tom S. - 17:06
Kenia - 20:45
Angie - 16:45
Briann - 22:01
Ronak - 10:09
Jessyka - 13:05
Tim - 13:51
Jason P. - 14:54
Miles - 13:34
Cara - 13:12
Nicole H. - 13:51
Fernando - 15:27
Brock - 15:23
Sean O. 13:36
Sean L. - 16:30
Elisa - 15:28
Jones - 12:04 & 13:54
Tom'D. - 16:08
Cindy - 10:52
Mark - 17:52
Stephanie - 15:56
Jamie - 16:47
Rosie - 16:32
Drew - 18:08
Vanessa Ce. - 14:10
Kaela - 16:03
Jenna - 14:32 Rx+
Jenn - 16:21 Rx
Cortney - 16:03
Amy S. - 16:42
Amy H. - 16:37
Austin - 18:56
Justen - 20:55
Nick B. - 14:43
Nicole D. - 14:58
Noah - 21:30
Sharon - 18:00
Good stretching today and tomorrow after those kettlebells!
WOD: "Hold Fast" Clean Ladder to 1 Rep Max
Skill: Cleans 3x8 - Focusing on foot position, grip position, dead lift, Pull 1, Pull 2, and Rack.
Max Pull Ups unbroken or Holds for as long as you can!
4 Rounds for time
20 Bar Rows
20 Side Plank Reaches (10 per side)
20 One Arm KB High Pulls (20kg/12kg) (10 per side)
Tip of the day: What you eat is more important then what you lift. Put as much energy into your nutrition as you do into your work outs to maximize results.
Abby - 113#/1 PU/7:55 Rx
Rich - 205#/28 PU/8:26 Rx
Jeff - 7 PU/11:10
Bryce - 7 PU/13:20
Jenn - 88#/1 PU/8:50 Rx
Sergio - 10 PU/9:36 Rx
Vanessa - 10:29
Jessyka - 9:53
Kenia - 11:48
Amy - 11:06
Victoria - 11:20
Tim - 175#/8:20
Corretta - 11:04
Kendal - 11 Sec Hold/11:43
Marika - 45 Sec Hold/11:29
Matt - 8 PU
Vanessa Ce. - 2 min Hold/ 10:51
Eric Sr. - 12 PU/13:33
Fernando - 155#/7:18 Rx
Natalie - 45#/9:36
Jake - 13:12
Briann - 13:45
Angie - 14:00
Nicole H. - 63#/1 PU/11:31 Rx
Stephanie - 53#/1 PU/12:50 Rx
Mark - 195#/15 PU/11:30 Rx
Tom D. - 185#/15 PU/8:34 Rx
Mitch - 115#/14 PU/11:39 Rx
Sean O. - 160#/6:57 Rx
Judith - 10:15 (3 Rds)
Justen - 10 PU/7:25 Rx
Nicole D. - 7:58
Jason P. - 85#/20 PU/6:32
Yvonne - 63#/38 Sec Hold/8:59
Cindy - 25#/2:07 Hold/6:47
Lindsay Z. - 83#/23 Sec Hold/6:19
Nick - 275#/1 PU/ 8:10 Rx
Jason G. - 185#/21 PU/7:02 Rx
Miles - 14 PU/7:59
Excellent job today! Keep up the consistency this week!
WOD: The Rebound!
6 Rounds for time
12 KB Swings (2 pood/1 pood)
Run 1 Lap
18 Hand to Elbow Planks
36 Bent Over Rows (30-60#, 5-25#)
Tip of the Day: Every day ask yourself how you will make your life healthier. It can be as easy as drinking more water or parking further away from your destination. It is all about habits, work daily to develop good routines to fight bad habits.
Rich - 16:44 Rx
Danielle - 18:37 Rx
Elisa - 16:19 Rx+
Kenia - 21:49
Lindsay Z. - 17:04 Rx
Jenn - 19:50 Rx
Fernando - 16:18 Rx
Taylor - 19:01 Rx
Brock - 19:20
Ronak - 12:37 Rx
Nicole - 13:05 Rx
Jeff - 26:34
Jason - 17:14
Bob - 20:36
Sean O. - 15:06 Rx
David - 37:31
Marika - 23:18
Kendal - 24:53
Devon - 22:29
