25 Kettlebell Swings
25 Jumping Lunges
25 Kettlebell Swings
25/25 Step-ups
25 Kettlebell Swings
25/25 Lateral Lunges
25 Kettlebell Swings

2 Rounds.

20 Knees to Elbows
20 Spiderman Push-ups

4 Rounds.

Sweet Saturdays

5 Push Presses (Heavy)
10 Jumping Pull-ups
15 Ring Rows or 5 Pull-ups
20 Hanging Knee Raises
25 Sit-ups
30 Box Jumps
600 Meter Run

3 Rounds for Time:

8am

Gathy - 25:32
Ward - 31:20
Amanda - 30:53
Rich - 23:29
Devorah - 31:12

9am

Cheri - 40:17
Kelly - 39:00
Erica - 33:15
Stewey Baby - 33:32
Kate - 32:31
Jen - 46:32
Angie - 35:22
Lesha - 29:28
Justin - 29:01
Monica - 37:25
Johnny - 42:44

Faster Times

We have some faster times than Jen S and Pam:




5 Rounds for time:

5 Pull-ups
10 Push-ups
15 Squats
20 Box Jumps
25 Lateral Cone Jumps
Run 600 meters

6AM:

Molly - 44:00
Cynthia - 42:30

9AM:

Joey - 41:26
Mini-Coop - 30:00
Dana - 37:59
Lori - 41:36
Jessica - 38:20
Johnnie - 55:21
Monica - 46:17
Cindy - 37:21
Nancy - 40:20

7PM:

Stuey - 42:48
Kim - 30:59
Kate - 36:25
Lisa - 38:09
Lesha - 31:30
Jen S -41:54
Susan - 29:31
Amanda - 38:07
Ashley - 41:42
Clever - 36:09
Randy - 30:44
Ward - 36:42
Erica - 35:42
La Tonza - 35:28

Let's run a lil'

Pam and Jen S performing their swing and burpee challenge:

Pam 6:20
Jen 6:43

600 Meter Run
50 Kettlebell Swings
50 Dumbbell Push Presses
600 Meter Run
50 ?????????
50 Ring Rows
600 Meter Run
50 Sit-ups
50 Supermans
600 Meter Run

I Have Failed You All !!!!!

This was our new challenge:

1 Swing
1 Burpee
2 Swings
2 Burpees

Ladder up to 10 Swings,10 burpees in under 5 Minutes.

I didn't make it: 5:41. I will redeem myself !



Some observations:

I never do anything well my first time. I will get 5:00 minutes, hopefully tomorrow.

Swings are easy, should have used the 32kg. Standard for men is 24kg, women is 16kg.

Too much Blue Monster.

Pamela's Conditioning

Here's a clip of Greg and Pamela getting ready for Pamela's Grapplers Quest Competition this Sunday.

1 minute at each drill:

Flying Arm-Bar on 2.5 inch rings
Anchored Kettlebell Cleans
Sandbag Shouldering
Sit-Throughs

Pam is using an 80lb sandbag and 2 x 16kg kettlebells

Greg is using a 100lb sandbag and 2 x 24kg kettlebells.





Here's another clip of Jason and Pamela, we changed it up a bit.

1 minute at each drill:

Flying Arm-Bar on 2.5 inch rings
Anchored Kettlebell Cleans
Sandbag Shouldering
Sit-Throughs
Sandbag Turkish Get-ups

Pam is using an 80lb sandbag and 2 x 16kg kettlebells

Jason is using a 100lb sandbag and 2 x 24kg kettlebells.



Here's tomorrow's WOD:


4 rounds of

Squats
Jump Squats
Lunges
Jumping Lunges
Deep In & Outs
Run 600 Meters

4 rounds of

sit-ups
Contra-lateral push-ups
Upper-body step-ups

Sort of a Test Run

10 Rounds of:

10 Double DB Thrusters
10 Double DB Push Presses
10 Push-ups
10 Burpees
10 Deep In & Outs
10 Box Jumps
10 Reverse Lunges

Flying Arm-Locks

50 Double Dumbbell Thrusters
50 Box Jumps
50 Kettlebell Swings
50 Jumping Pull-ups
50 Push-ups

25 Double Dumbbell Thrusters
25 Box Jumps
25 Kettlebell Swings
25 Jumping Pull-ups
25 Push-ups

5 Rounds of:

20 Ring Rows
10 Kettlebell Deadlifts, 10R/10L.
20 Jumping Pull-ups
10 Kettlebell Front Squats, 10R/10L

Jodi Foster ?

30 Seconds of each drill and then run 600 meters, 4 Rounds:

DB High-Pull (right)
DB High-Pull (left)
Push-ups
DB Push Press (right)
DB Push Press (left)
Run 600 meters

Rest.

4 rounds of:

Sit-ups
Flutter Kicks
Planks

30 seconds of each drill.

Metabolic Meltdown

4 - 2 minute rounds of:

Squats
Jump Squats
Lunges
Jumping Lunges

Rest.

4 - 3 minutes rounds of:

Step-Up w/ Reverse Lunge
Ball Jack
Burpees

All Sam... All the Time !

Warm-up:

4 Rounds each of:

Walking Lunges
Toy Soldiers
Crab Walks
Inch Worms

WOD: 6 - 2 minute rounds of:


Jumping Pull-ups
Dumbbell See-Saw Presses
Ring Rows
Dumbbell Push Presses

Finish with 4 rounds of:

Sit-ups
Flutter Kicks
Dumbbell Renegade Rows

Remember This Person ?

Warm-up: Skill work on the agility ladders... various upperbody and lower body drills.

WOD:

5 - 4 minutes rounds of:

Agility Ladder- Various Drills
Weighted Step-Ups w/25% Bodyweight
Sit-Ups
Upper-Body Step-Ups

Look at my Dad !

Just joking.


Bottom-2-Bottom Tabata Squats

5 - 4 Minutes rounds of:

Box Jumps
Kettlebell Swings
Lateral Cone Jumps
Weighted Reverse Lunges w/25% BWT.

4 - 2 minute Rounds of:

Jumping Pull-ups
Sit-Ups
Flutter Kicks
Elevated Push-ups