‘Cindy’
5 Pullups
10 Pushups
15 Squats
AMRAP in 20min
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Workout of the day: Friday, February 3
Workout of they day: Friday, January 6
‘The Cheif’
3 power cleans (men-135 women-95)
6 pushups
9 squats
amarap in 3min
rest 1 min
5 rounds
Workout of the day: Wednesday, December 13
30sec bottom of the squat hold
30sec air squats
30sec plank hold
30sec pushups
5 rounds
count the air squats and pushups
Greg: 195
Kevin: 133
Dawn: 215
Tim: 182
Audrey: 141
Sarah: 203
Lisa: 155
Ryan: 175
Mit: 168
Mary: 167
Mike H: 166
Mike D: 191
Bridget: 163 (knee)
Feebs: 182
Hannah: 183 (teen)
Brian: 188
Jerry: 206
Mark: 189
Rollins: 209
Barb: 98 (situps/pushups)
Kesh: 173
Stacy: 97
Erossy: 219
Lauren: 166
John: 232
JZ: 194
Paul: 180
Jamie: 161
Workout of the day: Monday, August 12
800m run
50 squats
45 situps
40 box jump (men-24/women-29)
35 pushups
30 pullups
25 kb swings (men-55/women-36)
20 burpees
15 dips
10 wallballs
Kevin: 25:03 (14″/black/20/lt blue)
Greg: 20:29 rx
Donna: 23:43 (12″/knee/black/18/lt blue/10)
Lisa: 24:16 (lt blue/26/blue)
Tom O: 21:17 rx
Mike D: 18:21 (20″/blue/blue)
Saebom: 18:57 rx
Katie: 17:19 rx
Josh: 17:02 (20″)
Tom: 21:24 rx
Stacy: 30min (through 8 burpees)
Brian: 23:47 rx
Frye: 17:19 (8″)
Shannon: 21:31 (thin blue)
Lexi: 21:28 (12″/knee/rings/18/squat dips)
Kim S: 23:55 (14″/lt blue/18/blue)
Marty: 19:20 (lt blue)
Jamie: 26:58 (20″/black/green)
Jess S: 33:21 (12″/knee/black/26/black)
Dave: 24:00 (22″/lt blue/36/blue)
Erin: 23:40 (green)
Jason: 23:41 (14″/36)
Kim W: 16:23 rx
Feebs: 22:52 rx
Shawn: 16:42 rx
Paul: 17:54 (44)
Mick: 15:45 rx
Mary: 20:08 (16″/green/18/green)
Steve: 19:19 rx
Matt: 22:17 rx
Workout of the day: Friday, September 2
Fractured half Cindy
2min amrap of
5 pullups
10 pushups
15 squats
1 min rest
5 rounds
Marty: 10+5push rx
Lisa: 8+4pull (lt blue)
Tim: 7+4pull (lt blue)
Tom O: 11+1pull rx
Tony: 8+5pull rx
Katie: 13 rx
Josh: 11+5pull rx
Tom: 11 rx
Rita: 8+10push (ltblue & black/knee)
Saebom: 12+5pull rx
Kim C: 6+5pull (ltblue&black/knee)
SC: 10+10squat rx
Brigid: 10+10push (green)
KTOD: 11rx
Jess S: 5 (black)
Erin: 8+11squat rx
Daniel: 4+10push
Stacy: 5 (ring)
Shannon: 11+5push rx
Leah: 8+5 squat (green)
Terry: 9 rx
Karen: 9+6squat (blue)
Jess L: 11+3push rx
Kevin: 10 rx
Frye: 11+10push
Shelly: 6+10squat (ring/pistol)
Paul: 11+5push rx
Steve: 12+13squat rx
Dawn: 11+12squat rx
Dave: 10 (lt blue)
Matt: 15+2pull rx
Workout of the day: Monday, August 22
5 Hang Power Snatches (men-75/women-45)
10 pushups
15 situps
rounds for 20min
Jess L: 13+8 rx
Audrey: 12+5hps @35
Greg: 11+13situp rx
Ryan: 9 @55
Dawn: 15+3situp rx
Lisa: 9+5hps @30
Sarah: 13 rx
Amy R: 9+10pu @30
Josh: 13+5situp rx
Mike D: 11+10pu rx
Tom O: 13+5hps rx
Jason: 9+2 hps rx
Tom: 8+13situp rx
Dan: 11+5hps rx
Randy: 11+10pu rx
SC: 18+1hps rx
Shannon: 11+5pu rx
Karen: 10+5situp rx
Jamie: 11+10 pu rx
Erin: 10+9pu rx
Kim S: 11+10 pu @15
Dave: 11+3 hps rx
Leah: 11 @35
Kim W: 16 rx
Kim C: 8 @35
Tim: 10+5pu (chrunches)
Brian: 12+9pu rx
Mary: 11+7pu (25/knee)
Jess S: 7+10pu (knee)
Mick: 13+5hps rx
Workout of the day: Saturday, August 13
200m run
25 pushups
Rounds for 15min
Jamie: 5+run
Mary: 5+run
Tim: 5+run
Tom: 5+2pu
Brenda: 5+run
Katie: 8
Kevin: 7
Saebom: 6
Shawn: 7
KTOD: 6
Jess S: 4+125m row
Jess L: 5+11pu
Dave: 5+5pu
Staci: 3+22 sec (row)
Brian: 5+2pu
Killer: 7
Workout of the day: Monday, June 27
15 OHS (men-75/women-55)
200m run
10 pushups
5 rounds
Dawn: 9:30 @45
Lisa: 10:19 @35/knee
Amy S: 10:20 @35
Brenda: 15:35 @45
Ruth: 13:44 @25
Justine: 12:52 rx
Bridget: 11:29 knee
Amy: 12:37 @25/knee
Lauren: 8:49 @35/knee
Mike D: 8:10 back squat
Tom: 9:09 rx
Brian: 14:00 @65/row
Jess L: 10:49 rx
Marty: 9:16 rx
Seabom: 9:37 rx
Staci: 10:51 @45
Kim S: 10:30 @45
KT: 14:14 @35
Eric: 8:42 @55
Jill: 12:31 @35
Mike E: 8:07 rx
Jamie: 12:37 @65
Erin: 13:16 @45
Brigid: 10:29 @35
Felicia: 10:10 @35
Dan W: 12:25 @65
Mike F: 10:51 rx
Katie: 10:53 rx
Dave: 12:31 rx
Christina: 17:15 (115 back squat)
Paul: 10:43 @65
Shannon: 10:00 @65
Shawn: 7:51 rx
KT OD: 11:03 rx
Jess: 15:26 @45/row/knee
Justin: 11:19 @65
Friday’s Body Weight Workout
For those looking to get a workout in while the gyms closed here’s Friday’s wod.
A group is meeting at 6am at Schwartz Park at the cross section of Schwartz and Jaycox in Avon, OH
Deck of Cards
Hearts- Pushups
Clubs – Squats
Spades – Lunges
Diamonds – Situps
Aces – 11 Burpees
Complete the number of reps on the card. Face cards are 10′s. Aces are 11 burpees
Workout of the day: Monday, May 30
‘Murph”
1mile run
100 pullups
200 pushups
300 squats
1 mile run
partition the pullups/pullups/squats anyway you want. It’s suggested that if you have a weight vest wear it. men-20/women-10
Terry: 29:50 row
Shelly: 54:58 rx
Tom O: 52:35 rx
Kim W: 62:16 w/20lb vest
Paul: 52:30 rx
Killer: 37:49 rx
Troy: 43:57 w 20lb vest
Shawn: 40:24 rx
Josh: 54:54 rx
KT OD: 58:16 rx
Bob: 54:30
RE: 31:20 rx
Chris H: 47:16 rx
Chris P: 52:40 rx
Dawn: 43:11 rx
Tom: 38:40 rx
Christi: 42:46 rx
Tyler: 46:17 rx
Vanessa: 50:27 rx
Ashley: 65:42
Mike D: 58:27
Erin: 60:32
Tony: 60:32 rx
Larry: 39:10 rx
Josh: 45:09 rx
Travis: 34:20 rx
Shannon: 58:20 rx
Jess: 43:33
Tom L: 38:09
Christina: 47:57
Angeline: 39:50
Matt: 41:55
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