5 rounds

30 Wall BAll
30 Kettle Bell Swings

4 rounds

10 Dead Lifts
10 Bar AB Rollers
10 Pullups

4 rounds

10 Cleans
10 Bar ab Rollers
2 laps

5 K

We went ahead with the 5 K today.

It was a little chilly and there was a mist through the run but a good time ws still had by all

Casey crossed the line first this race with a time of 23:21 doing his first 5 K in his 5 finger shoes

Mandy was first for the women for the second time.

Heidi did her longest run ever finishing the whole distance

MC came out to play as well.

Lululemon came out to support us Erin finished the first 3 laps before stopping to take pics and Jasmie did her first 5 K in town since moving from Arizona less than a week ago.

The pancakes and bacon wer very good after the run as well.

you define the rest

on the minute

10 K2E 5 rounds

15 Pushpress 5 rounds

15 Wall Ball 5 rounds

20 Boxjump 5 rounds

Kelly

Kelly

5 rounds

30 Wall Ball
30 Box Jumps
3 laps

Kendra 29:37
Pat 36:06

10 rounds

5 Pullup
5 situp
5 Goblet Squat

Each round increase the number of squats by 5

ie. round 2 10 squats, round 8 40 squats etc.

5 rounds

10 Deadlifts
20 KBS
300 Meter Row

Staci 14:43
Kendra 16:20

Team Workout

20 Minutes

Rotating at the completion of the Walking lunges

Row
Snatch
Box Jump
Walking Lunge
Rest

Tina, Becky, Carla, Scott, Anderson 751

MC, Staci, Jane, Pat, Bill 681

5 * 5 Front Squat

Inverted Burpees

100 inverted Burpees

Perry and Staci did their first 100 Inverted Burpee workout today. I can't wait to see them tomorrow.

If you are not ready for the hand stands then

10 rounds

10 Butterfly situps
10 Jumping Pullups
10 Pushpress

Bear Complex
5 Rounds Increase weight each round

Repeat 7 times without putting the bar down
Dead Lift
Hang Clean
Front Squat
Push Press
Back Squat
Push Press

Stacy made it through her first Crossfit workout. She is ready to explode upon the sceen.

4 rounds

10 Power Cleans
10 K2E
15 Burpee

All the cleans are starting to look good.

Kendra, Patty, Carol, Pat, Perry

5 rounds

10 Wall Ball
10 K2E
10 SDHP
10 GHD Sit Ups
10 Box Jumps

then we practiced Cleans

With 5 rounds of 3


MC, Tina, Cyril, Bill, Liz, Staci, Scott, Jane, Pat, Sue all did great. Nora unfortunatly suffered a swimming accident and was unable to participate. I had heard Michelle was going to make an appearance and was terribly disappointed.

Thursday's Workout

20 Minute AMRAP

5 Pullup
10 Boxjump
15 Wall Ball

Bill was recovering from Vacation 11 rounds
Nora was recovering from Food Poisoning 7 rounds

Muscle up Practice

4 rounds 1 minute effort with extended rest

Wall Ball
Box Jump
KBS
Row
Muscle up practice

6:30

20 Minutes AMRAP

30 cycle step ups per leg
10 Ab Rollers
20 Single arm rows

Another good morning with King, Mike, Gary, Connie, Olive, and Nannette

Thrusters everywhere

9:30

4 rounds
10 Thrusters
10 Boxjumps
3 laps

12:00
6 laps
3 rnds
10 Thrusters
10 Toes @ bar
4 Laps
2 rnds
10 Thrusters
10 Toes 2 bar
1 rnds
10 Thrusters
10 Toes 2 bar

In the noon workout Aaron Crushed Nora by 3 seconds in the workout.

Tabata Something different

Wallball
Pushup
Box Jump
Row

20 sec on 10 Sec off time 8 for each exercise

It was great to see everyone sitting around speechless at the end of the workout.

Tina
MC
Ann MArie
Jane
Inger
Staci
PAt
Pat
Perry
Bill
Ty

5k April 24 8:15

It is just about time for our 2nd 5K of the year.

Saturday April 24th 8:15

Near the lake behind the tennis courts behind the Club

This will be a Donation Based workout/ run. Any and everyone is welcome.

We will be eating pancakes and bacon following the run.

The early morning group did 4 rounds at 9:30 we went AMRAP for 20 minutes

10 Pullups
15 SDHP
20 Push Press

The early morning group is really starting to come together. We are going to start to see some major gains in the next few weeks.