5 OH Squat
10 Toes 2 Bars
15 DB Hang Squat Clean
20 DU

x5


Jill 19:14

We have an adjusted schedule for the summer. No classes at 9:30 for the months of June and July. Aaron will be back in August. No Saturday classes in June, we will be back on in July.

MONDAY MAY 23

REGIONAL WOD #1

RUN 1 K
30 HSPU
ROW 1 K


STACI 12:29 (yoga block on hspu)
PHIL 12:30(yoga block on hspu)

ANN MARIE 14:39 (2 thin bands)
JIM 15:20(Push press 75#)
MC 16:19 ( push press 55#)

Monday May 16th

3laps
25 burpees
25 pull-ups

3 laps

25 back ex
25 GH situp

x2

Kendra
Ann Marie
Scott
Michelle
Mike
Jim

5 x 3 Dead lift
5X3 Push Press


Meg 105
70


Scott 255
135


Ann Marie 135
2 reps at 90

MONDAY MAY 9TH

Have you Met Con?

3 laps
25 burpees
3 laps
25 swings
3 laps
25 box jumps
3 laps
25 pullups
3 laps
25 GH sit up
3 laps
25 back ext
3 laps
25 K2E

Staci 24:15
Scott 29:56
Ann Marie 31:18
Jim 34:15
Mike 33:57

5 Rounds

10 Ab Roller
10 Thrusters
10 Burpee Broad Jump
Lunge Back


Meg (45#) 18:13
Karri (45#) 18:14
Scott (95#) 20:49

"FGB"

Staci rx'd 299
Scott rx'd
Rick (55#)

Crossfit Games WOD 11.6

7 min

thrusters ( 100,65)
C2B pull-ups

starting at 3 reps and going up by 3 each round


Scott 95# (pull-ups) 45 reps
Ann Marie Rx'd 44 reps

5 rounds

25 KB swings
25 Box
400 M run


Patty 18" 12kg 25:15
Staci 24" 20kg 25:00
Kendra 18" 16kg 25:07
Kelly 18" 12kg 28:15
Scott 18" 24kg 29:48
Ann Marie 18" 16kg 30:50

Thursday April 21

5 rounds

300 meter row
10 inverted burpees
10 K2E

Jane 18:42
Julie 20:12
Kelly 19:36

Everyone loved going upside down.

Today was an awesome show of strength and determination!!!

Games WOD

5 Power Clean ( 145# 100#)
10 Toes 2 Bar
15 Wall Ball

Staci Rx'd 7 rds + 9
Jim 65# 7 rds
Nathan 45# 6 rds + 1
Mike 65# 6 rds + 10
Rick 45# 7 rds + 15
Scott 95# 7 rds + 6
Lance mbc 6 rds + 5

MONDAY APRIL 18TH

5 Rounds

10 Squat Cleans
15 Box Jump
15 Push Press
400 Row


Patti 47# 18" 31:50
Staci 65# 24" 29:11
Cathy 65# 24" 30:00
Kendra 65# 18" 32:30
Ann Marie 47# 18" 36:37

Ann Marie, we miss you!!

WEDNESDAY APRIL 14TH

• 10 rounds


• 10 deadlift


• 10 burpee


• 10 K2E


• 2laps

Staci 38:45

Cathy 39:45

Meg 42:40

• Modified 6 rounds

Mike 31:50

Anderson 26:54

Nora 29:17

Hand Stand Hold 10 Rounds 10 Pullups 10 Back Extensions 10 GHD Situps Hand Stand Hold

The games WOD #3 is 5 min AMRAP

• Squat clean and Jerk (165# 110#)

Since it was heavy and short we did another workout.

Although Ann Marie did the 5 minutes and then joined in our WOD.

She got 13 rounds for 26 reps. Way to go!!!!

• 20 Clean and Jerk


• 3 x's


• 10 burpee box


• 10 K2E


• 250 row


• 20 CLean and Jerk

• Ricky (115,95) 14:05


• Lauren (85,75) 18:20


• Cathy (85,75) 17:36


• Staci (85,75) 17:20


• Meg (55,40) 18:45


• Scott (115,95) 23:09


• MC 45 21:41


• Ann Marie (75,65) 25:23


• Rick (55) 23:18

20 Clean andJerk then 3 rounds 10 Burpee Box Jumps 10 K2E 250 M Row then 20 Clean and jerk Tim 17:45 115# 95# Kendra 17:10 75# 65#

• 21 - 15 - 9


• Manmakers


• pull-ups

Jane 10:35 15#

Cathy 10:43 15#

Patty 12:58 10# band

Kendra 12:54 17.5# band

Nora 21:01 15# band

Staci 10:51 17.5#

Ann Marie 13:25 15#

Scott 20:12 22.5#