Tuesday mornings workout was

5 Rounds

10 Thrusters
10 Jumping Pullups
10 K2E
250 Row

Bill 15:28
Sara 17:25
Betsy 17:58

HAPPY BIRTHDAY MONICA!!!!
On Wednesday at noon we will help Monica
celebrate her birthday with a free class!! Ben
is teaching!!!

1 mile with a twist

run 1 lap 10 pushups
run 1 lap 10 sit ups
run 1 lap 10 squats
1 lap 20 pushups
1 lap 20 situps
1 lap 20 squats
1 lap 20 pushups
1 lap 20 situps
1 lap 20 squats
1 lap 10 pushups
1 lap 10 situps
1 lap 10 squats
1 lap

Cathy
Sibby
Liz
Bridget
Kendra
Susie
Patty

Friday's Work out

Nora did not want a leg workout today so I tried to acquies to her wishes

20 Minute AMRAP

5 Burpees
10 KBS
15 Pushpress

Scott
Bill
Brad
Paul
Anderson
Nora
MC
Susan
Bridget
Tina

Thursdays workout

21-3 Squat Cleans
3-21 KBS
21-3 GHD Sit ups
3-21 Box jumps

Mike
Bill
Nora
Sara

Nine Ladies in the Morning


5 Rounds

10 Deadlifts
sprint length of the gym
10 Burpees
Lunge length of the gym

5 rounds
10 left arm snatch
20 GHD sit ups
10 right arm snatch
20 pushups

Later in the day Dave answered my challenge to a 1K row fortunatly I made the challenge at the end of his workout. Although I was pleased with my time 3:15 it would be more fair to not have him wiped out before we dance.

Then I was truely on fire in the 5 by 5 dead lift competetion with Tina where I went 300,325,335,345,350 I think Tina did 165,175,180,195, 195 then a little 1 mile run.

It was my turn

Idid the WOD from yesterday with all intensions of not resting. that lasted for 3:30 then i sizzled on the floor for 4 minutes before walking around for another 5 went through the lifting pretty quick and not too long until I sat on the rower prior to my 5 burpees then it took me about an hour to get out of the gym. See ya'll Monday.

1 K row
2010 lbs from Floor to overhead
1 K row


1 burpee penalty for every second that the 2nd row is slower than the first

Jason
Bridget
Kendra
Mark
Ty
Inger
Sara
MC
Ann Marie

Due to lack of Rowers everyone was able to rest between the rows and the lifts it would have been interesting to see without the breaks between.

1 2010 1

Happy New Year!

1 mile run

AMRAP 20:10
20 Box Jumps
10 Manmakers

1K row

Here are the Row times

Mark 3:53
Scott 3:53
Tina 4:24
Kendra 4:29
Bridget 4:33
Inger 4:44
Sara 4:49


Not bad row times after 4 or 5 rounds in the AMRAP