Walking Lunges

Workout of the day: Wednesday, October 12

1 min max pullups
1 min max dips
1 min rest
3 rounds

then add your total pullup & dips and complete that many walking lunges. right & left =1

Eric: 36-20 rx
Kevin: 35-54 (black/lt blue)
Dawn: 46-42 (red)
Greg: 35-31 rx
Terry: 60-22 rx
Lisa: 47-42 (lt blue/tb)
Donna: 36-52 (black/green)
Sarah: 55-51 (lt blue/tb)
Tim: 30-37 (blue/tb)
Josh: 75-34 rx
Katie: 47-73 (tb)
Tom: 52-34 rx
Mike D: 66-69 (green/tb)
Brenda: 49-66 (blue/blue)
Bridget: 59-37 (black/green)
Justine: 39-57 (black/green)
Mary: 46-37 (green/tb)
Tony: 43-47 rx
Tom O: 61-33 rx
Feebs: 63-18 rx
Shawn: 90-70 rx
Brian: 53-23 rx (205/235/295 bench)
Erin: 25-39 (blue/blue)
Kim S: 52-40 (lt blue/blue)
Frye: 65-46 rx
KBL: 61-46 rx
KTOD: 52-32 (tb)
John: 57-52 rx

Workout of the day: Monday, September 26

1 min wallball (men-20/women-14)
1min rest

3 min amrap
10 wallball
10 box jump (men-24/women-20)

5min amrap
10 wallball
10 box jump
10 pullups

Wendler 5-3-1 Shoulder Press
5 @65%
5 @75%
5 or more @85%

Dawn: 33 – 3+4bj – 3 rx
Kevin: 25 – 2+3bj – 2+7wb (20″/black)
Sarah: 32 – 3+6wb – 2+9pu (lt blue)
Ruth: 36 – 2 – 2+4wb (10/12″/green)
Lisa: 31 – 2+8bj – 2+8bj (lt blue)
Bridget: 34 – 2+5bj – 2+8bj (16″/black) 35/45/50
Brenda: 31 – 2 – 2+1wb (blue) 25/35/40/45
Tom O: 30 – 2+1bj – 2+7wb rx 135/155/175
Katie: 36 – 3 – 2+1pu rx 45/65/75
Josh: 33 – 3 – 3+1bj rx 95/115/130
Saebom: 34 – 3+8wb – 2+3pu rx 115/135/150
Mit: 35 – 3+5bj – 2+2bj rx 85/90/105
Jason: 28 – 2+5wb – 2+1wb (20″) 95/110/125
Brian: 30 – 3 – 3+3 rx 125/145/160
Randy: 30 – 3+6wb – 3+1 rx
Dan: 26 – 2+5wb – 2+10bj rx
Stacy: 17 – 1 – 1+9 (ring row/assisted bj)
Shelly: 33 – 2+6bj – 2+6wb rx 65/75/85
JZ: 35 – 3+10wb – 2+7wb rx 65/75/
Dave: 28 – 2+7wb – 2 (green)
Feebs: 30 – 2+5bj – 2+9wb rx 120/140/155
Shawn: 30 – 3+10wb – 3+3wb rx 125/145/155
Erin: 32 – 3 – 2 rx 55/60/65
Mario: 31 – 2+4bj – 1+3purx 35/55/60
Terry: 29 – 2+8wb – 2+2bj rx
Kim S: 25 – 2+2bj – 2+2bj (16″/lt blue)
Jamie: 25 – 2+5bj – 2+10wb (green) 95/110/135
Steve: 33 – 2+7bj – 2+8bj rx 90/100/115
Justin: 26 – 2+10wb – 2 (blue) 95/105/125
Mick: 28 – 3+5wb – 3+4wb rx 75/95/115
Mary: 32 – 2+9bj – 2+6pu (16″/green) 50-1rpm
Paul: 23 – 2+7bj – 2+8bj rx 65/75/80
Tony: 29 – 2+5bj – 2+5wb 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

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: Thursday, May 19

10 Pushups
10 Walking Lunges
10 KTE’s
200m run
Rounds for 15 min

Bridget: 8+10 kte (knee/tuck)
Justine: 8+10 lunges (knee/tuck)
Dan: 9+1 kte (tuck)
Sarah: 9 (tuck)
Mike D: 7 (tuck)
Josh: 9+5 pushups rx
Katie: 7+2 kte rx
Maura: 5+10 kte (knee/tuck)
Tom: 7+5 lunges (tuck)
Jo: 6+6 pushups (knee/tuck)
Shannon: 7+10 lunges (tuck)
Staci: 7 (knee/tuck)
Willie: 9 (tuck)
Dave: 7+2 kte (tuck)
Eric: 7+10 kte (row/tuck)
Brigid: 7 (knee/tuck)
Lauren: ?
Travis: 9+5 kte rx
Rita: 6 (knee/tuck)
Karen: 7+5 lunges (tuck)
Amy: 8 (tuck)

Workout of the day: Wednesday, April 13

50-40-30-20-10 walking lunges
5-10-15-20-25 double unders
sub 3 single unders

Challenge: weight overhead men-45/women-25

Christi: 11:34 rx
Ruth: 12:23 -s
Justine: 10:03 -s
Bridget: 10:16 -s
Maura: 10:34 -s
Kevin: 10:55 rx
Al: 11:57 -s
Mike D: 8:24 (wallball-s)
Mary: 11:51 -s
Jordan: 9:31 -c
Katie: 9:16 s-c
Tom: 11:43 rx
Jim: 8:52 -s
Willie: 8:56 -s
Shannon: 16:07 s-c@25
Jo: 11:58 rx
Paul: 8:19 s-c@15
Steve: 13:00 -c
Dave: 12:05 s-c@15
Andrew: 10:32 -c
Shelley: 14:06 -c

Workout of the day: Wednesday, March 9

21-18-15-12-9-6-3
Double Unders (sub 3x singles)
Ring Row
Walking Lunges (r+l=1)

Eric: 13:56 rx
Donna: 16:31 singles
Sarah: 15:13 rx
Ruth: 16:24 singles
Lisa: 8:00 (15-9)
Dan: 12:06 rx
Bridget: 13:49 singles
Justine: 15:!6 singles
Josh: 11:32 singles
Tom: 15:15 rx
Jordan: 14:27 rx
Tony: 17:33 rx
Mario: 13:07 singles
Shannon: 14:50 singles
Willie: 14:35 singles
Rita: 16:38 singles
Marty: 17:29 rx
Kim S: 14:58 singles
Shelley: 17:53 rx
Lloyd: 11:25 rx
Rich: 17:13 rx
Chris: 14:31 singles
Steve: 16:24 rx
Paul: 16:32 rx
Jason: 18:37 singles

Workout of the day: Saturday, February 5

15-12-9-6-3
Pullup
Situp
100ft Walking Lunges

Terry: 8:21 rx
Tom: 11:33 rx
Tony: 12:18 rx
Brenda: 14:28 (orange)
Jordan: 11:55 (red)
Mike D: 11:53 (green/box step up)
Erin: 13:04 (blue)
Jen: 13:11 (blue)
Marty: 10:05 rx
Kim S: 13:22 (green)
Kevin: 13:11 rx
Jess: 15:21 (ring pu/squats)

Workout of the day: Wednesday, January 26

10 Walking Lunges (r&l=1)
10 Wipers (men-65/women-35 r&l=1)
10 Rounds

Terry: 14:13 rx
Marc: 7 rounds @95
Tina: 19:54
Donna: 7 rounds @25
Ruth: 7 rounds +8wipers @pvc
Katie: 15:43 rx
Sarah: 14:42 rx
Brenda: 8 rounds +10lunges rx
Jordan: 13:45 rx
Josh: 13:32 rx
Bridget: 17:09 rx
Tom: 18:16 rx
Rita: 18:28 (crunches)
Rich: 21:08
Mike F: 18:50 rx
Virginia: 18:09 rx
Kim W: 14:52 rx
Kevin: 18:57 rx
Paul: 14:39 rx
Steve: 14:09 rx

Workout of the day: Thursday, December 2

3-3-3-3-3 Front Squat
then
1000m Row
100m Walking Lunges
100 Squats

Don: 95-135-165-185-205-11:31
Michael: 75-95-115-135-165-10:48
Marc: 155-185-205-225-255-12:03
Tina: 45-55-60-65-75-12:12
Bill: 95-135-185-205-215-19:54
Kim: 55-65-75-85-95-13:58
Kerry: 45-55-70-80-95-13:58
Tom: 95-145-165-185-205-10:48
Marty: 95-115-135-165-185-205-11:30
Tony: 95-125-145-165-185-11:58
Terry: 95-115-135-155-135-10:41
Steve: 75-95-115-135-135-11:34
Mike: 250m row-20 good mornings-5 rounds-10:21 (bad knee)