Max Shoulder Press
3-3-3-3-3
then
‘Annie’
50-40-30-20-10
Double Under
Situp
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Workout of the day: Friday, January 28
Workout of the day: Wednesday, January 25
15min to find 3 rep max Deadlift
then
10 down to 1
Deadlift (men-135/women-95)
Situp
Greg: 395 – 3:34 rx
Kevin: 285×2 – 5:20 rx
Laura: 105 – 5:48 @75
Ryan: 305 – 4:23 rx
Sarah: 205 – 4:28 rx
Dar: 195 – 5:12 rx
Lisa: 115 – 5:48 @75
Mike H: 295 – 4:34 rx
Ben: 205 – 6:01 @75
Feebs: 405 – 409 rx
Mike D: 235 – 4:53 rx
Tony: 225 – 4:40 rx
Hannah: 3:10 @35
Nick: 3:53 @45
Savanna: 5:09 @26
Katrina: 5:26 @26
Jerry: 3:50 rx
Audrey: 205 – 3:46 rx
Rollins: 475 – 3:13 rx
Daniel: 4:35 @115
Seabom: 4:05 rx with axel
Stacy B: 7:38 rx
Stacy G: 6:08 @85
Katie: 2:58 rx
Kim S: 185 – 5:02 rx
JZ: 225 – 3:03 rx
Shawn: 365 – 2:57 rx
Jamie:385 – 3:57 rx
Ryan: 345 – 4:13 rx
John: 325 – 3:46 rx
Paul: 265 – 4:00 rx
Kendrah: 155 – 4:34 rx
Lauren: 145 – 5:20 @75
Workout of the day: Tuesday, January 24
6 Stones to the shoulder squats – right
6 Stones to the shoulder squats – left
12 situps
Renee: 8:46 @75
Al: 8:01 @75
Cam: 9:30 @75
Kyle: 9:16 @116
Ryan: 8:26 @95
Jess S: 14:09 @75
Kelly: 7:42 @55
Mark: 4:35 @95
Rollins: 6:09 @142
Kim S: 7:45 @55
John: 7:09 @75
Greg: 9:35 @95
Ben: 6:37 @75
Mike H: 7:00 @75
Tim G: 7:20 @95
Ryan: 7:09 @95
Feebs: 9:56 @95
Darlene: 6:36 @20
Kelly: 7:46 @55
Shelly: 8:39 @75
Jamie: 11:02 @95
Mary: 8:11 @55
JZ: 8:54 @75
Lauren: 9:22 @75
Mike D: 6:26 @55
Tim P: 6:03 @95
Brian: 10:33 @116
Harish: 10:36
Workout of the day: Tuesday, January 10
10 min to find your 1rep max Power Clean
then
‘Mo’
7- 1 power clean
2-14 abmat situp
Greg: 205: 4:55 @165
Dawn: 115 – 6:17 @95
Paula: 60- 6:53 @45
Eric: 125 – 6:26 @95
John: 165 – 4:53 @135
Kathy: 80 – 6:14 @65
Lauren: 125 – 5:20 @100
Saebom: 205 – 5:48 @165
Rollins: 295 – 5:38 @235
Mark: 255 – 5:25 @205
Frye: 215 – 7:02 @165
Kim S: 100 – 6:08 @75
JZ: 135 – 5:43 @105
Jess: 115 – 8:07 @85
KTOD: 140 – 7:54 @110
Shelly: 145 – 6:09 @115
Marty: 225 – 4:58 @185
Kelsey: 95 – 9:04 @75
Ryan: 185 – 6:30 @135
Mary: 65 – 6:34 @65
Dave: 155 – 6:38 @125
Brian: 205- 6:20 @165
Harish: 145 – 7:45 @115
Workout of the day: Wednesday, December 28
15 situps
15 kb swings (men-55/women-36)
15 floor press (men-95/women-65)
rounds for 12 min
John S: 4+8fp rx
Greg: 6+8kb rx
Paula: 4+2kb (18/15)
Dawn: 5+2kb rx
Kathy: 5 (18/15)
Lisa: 5+8su (26/35)
Amy: 5+15su (26/35)
Ryan: 4+6fp rx
Killer: 4+3fp rx w/ghd
Ben: 4+10fp (44/85)
Frye: 5+8fp rx
Dan: 6+10sit rx
Josh: 6+9fp rx
Sarah:5+7 fp rx
Bridget: 5+3kb rx
Mike H: 7+1kb rx
Feebs: 7+15fp rx
Hannah: 8+15su (18/15)
Nick: 7+15su (18/15)
Rollins: 7+5kb rx
Jess S: 4+13su rx
JZ: 6+5latpull
Marty: 6+10kb rx
Mary: 4+8fp (26/55)
Bomber: 7+5kb rx
Errosy: 7+5kb rx
Erin:5+15su (45)
Paul:4+4fp (44/80)
John: 7+9su rx
Dave: 4+11kb (36)
Mike D: 5+6kb (44)
Workout of the day: Thursday, November 17
30 situps
5 push jerks (men-185/women-115)
5 rounds
Terry: 9:56 (135 pc)
Jamie: 11:31 (165)
Tim G: 13:50 (135)
Sarah: 9:58 (85)
Killer: 7:08 rx
Maura: 16:39 (55)
Feebs: 19:47 RX+ with full clean and jerk
Mike H: 9:07 (135)
Stacy: 10:56 (55)
Erin: 9:23 (85)
Shelly: 13:49 rx
Frye: 12:39 (165)
Jess S: 16:55 rx
Katie: 16:40 rx
Saebom: 15:13 rx
Tim: 10:40 rx
Stacy G: 17:04 (65)
Danielle: 13:02 (75)
Russ: 10:01 (155)
Mary: 9:09 (65)
Harish: 13:03 (75)
Workout of the day: Friday, October 28
21-18-15-12-9
Burpee box jump (men-24″/women-20″)
Situp
Dawn: 9:32 rx
Greg: 11:31 rx
Kevin: 13:48 rx
Tim: 14:08 rx
Ben: 13:09 rx
Terry: 11:11 rx
Ryan: 12:24 rx
Brian: 7:51 (bj/situp)
Josh: 11:02 rx
Rita: 17:12 (14″ stepup)
Mike D: 12:53 (20″ stepup)
Jerry: 13:45 (20″)
Mike H: 12:44 (10″)
Feebs: 13:20 rx
Lauren: 14:57 (16″)
Maura: 20:55 (14″)
Nick: 12:53 (12″) – teen
Hannah: 12:23 (12″)- teen
KBL: 10:47 rx
Kesh: 17:03 rx
Lexi: 14:50 (12″ stepup)
JZ: 12:51 rx+ @24″
Frye: 14:16 (pp/t2r)
Clay: 13:16 rx
Sara: 12:59 rx
John: 12:16 rx
Paul: 10:56 rx
Steve: 12:07 rx
Workout of the day: Saturday, September 17
21-18-15-12
KB Swing (men-55/women-36)
Walking Lunge
Situp
Burpee
Terry: 17:29 rx
Kevin: 22:02 rx+ w/25lb weight plate
Sarah: 18:55 @26
Tom: 18:55 rx
Tim: 21:03 rx
Greg: 15:25 rx
Jason: 28:38 rx
Katie: 14:52 rx+ (44/25lb plate)
Kim S: 17:58 (13)
Stacy: 28:47 (squats/18)
JZ: 14:47 rx
Amy: 19:47 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
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