Class at 12 and 1 only.
Happy New Year!!!
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
Post impressions to comments.
9-10-11-12 Class only
Split Jerk 1-1-1-1-1-1-1 reps
Dave Lipson 355lbs, Austin Malleolo 295lbs, Annie Thorisdottir 206lbs,Candice Ruiz 200lbs.
Post loads to comments.
"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Mikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37. Post time to comments.
21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Push-ups
Post time to comments.
Belt squatting at Westside Barbell.
"Quarter Gone Bad"
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Post total reps for all five rounds to comments.
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Post time to comments.
"Karen"
For time:
150 Wallball shots, 20 pound ball
Post time to comments.
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
"Josh"
For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
Post time to comments.
SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair Winds, Josh.
YOGA 8AM!
Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Post time to comments.
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
Post time to comments.
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Graham Holmberg 21 rounds plus 15 reps.
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Austin Malleolo 16:11, Kevin Montoya 17:08, Nadia Shatila 17:12 (20" box, 35lb KB, 45lb push press, 14lb ball), Tim Burke 17:59, Carey Kepler19:00 (20" box, 16kg KB, 45lb push press, 14lb ball), Karianne Dickson20:57 (24" box, 1 pood KB, 45lb push press, 14lb ball), Heather Bergeron21:00 (24" box, 25lb KB, 35lb push press, 14lb ball), Mel Ockerby 22:29 (24" box, 25lb KB, 35lb push press, 14lb ball).
Post time to comments.
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2
Dave Lipson: 565-565-575-575-575-575-575-575-575-575lbs
Kevin Montoya: 405-405-415-415-425-425-435-435-445-445lbs
Miranda Oldroyd: 285-290-295-300-285-285-285-275-275-275lbs
Heather Bergeron: 220-225-230-235-240-245-250-255-260-265lbs
Michelle Kinney: 185-205-215-225-235-245-255-265-275-285lbs
Mel Ockerby: 220-225-230-235-240-245-250-255-260-260lbs
Post load(s) to comments.
"Randy"
75 pound Power snatch, 75 reps for time.
Post time to comments.
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
5 Rounds for time
Run 400m
15 KTE
Post time to comments.
Knees to elbows is different than knees to triceps.
Clean and Jerk 1-1-1-1-1-1-1
Post loads to comments.
Ohio HS Football Finals: Lakewood St. Edward 35 vs. Huber Heights Wayne 28
20 min. AMRAP
5 SDHP @95lbs
10 Push-ups
15 Back Ext.
20 Squats
Post rounds to comments.
Crystal Howard.
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