Tuesday

Warmup

3 laps around wellness 15 pushups

2 laps around wellness 30 pushups

1 lap around wellness 45 pushups

WOD

21-15-9

Dumbbell snatches each arm

Jumping pullups

Results

Anna 7:30

Liz 7:31

Jennifer 7:31

Kathleen 7:10

If winning isn't important, than why do they keep score?

Monday Madness

Warm-up

3 rounds of

30 superwomans

20 situps

10 pushups

WOD

15 minute AMRAP

5 ring dips (supported)

10 dumbbell swings

15 leg raises

Results

Anna 7 rounds

Yvonne 6 rounds

Coming together is a beginning. Keeping together is progress. Working together is success.

The Weekend is here!

Warmup

3 laps around wellness center

Lung stretches

WOD

5-10-15-20-15-10-5

Wall balls

Weighted sit-ups

Med ball slams

QOD:

He who cannot rest, cannot work; he who cannot let go, cannot hold on; he who cannot find footing, cannot go forward.

50 is the magic number

Warm-up

2 rounds of

2 laps around basketball court (inside)

15 pushups

WOD

In a team of 2 complete 100 deadlifts for time.

Each person must complete 50 on their own.

Results

Anna 8:48

Liz 7:20

Quote of the Day - "The only way of finding the limits of the possible is by going beyond them into the impossible."

Warmup

500m row

40 situps

30 squats

20 push ups

10 burpees

PVC pipe drills

Press, Push Press, Push Jerks

WOD

5 rounds for time

15 Thrusters

15 Pull Downs

Results

Anna 10:02

Liz 10:51

Kathy 11:38

Tabata Thursday

Warm-Up

500m row

3 rounds of

30 superwomans

25 sit-ups

PVC drills

Overhead squats, presses, push presses, and thrusters

WOD

5 minute Tabata of athletes weakness

Kathleen - Push Presses

Jennifer - Squats

Oscar - Thrusters

Liz - Dead lifts

Anna - The TABATA workout! Great job girl!

QOD: When the archer misses the mark, he turns and looks for the fault within himself. Failure to hit the bull’s eye is never the fault of the target. To improve your aim — improve yourself.

Tough Tuesday

Quote of the day!

We are a nation of physical animals who have forgotten how much we enjoy being that. We are cushioned by this kind of make-believe, unreal world and we have no idea what we can survive because we are never challenged or tested.-Chuck Palahniuk

Warm-up

500m row

2 rounds of

30 supermans or superwomans

25 sit-ups

PVC pipe drills on deadlifts and push presses

WOD

15 minute AMRAP

15 deadlifts

15 push-ups

Results:

Oscar 135lbs Deadlift 6 rounds

Liz and Kathy 65lbs Deadlift 5 rounds

Jennifer and Yvonne 45lbs Deadlift 4.5 rounds

Jennifer's birthday present

We are a nation of physical animals who have forgotten how much we enjoy being that. We are cushioned by this kind of make-believe, unreal world and we have no idea what we can survive because we are never challenged or tested.

Warmup:
High Knees
Butt Kicks
Toe Kicks

WOD
5K

Results
Liz 35:48
Jennifer 10 laps and then off to celebrate her birthday! Haha. Happy Birthday Jennifer!

Warmup:

2 rounds of

350m run

15 pushups

wod
aqap:
30kcal Row
30 db switch Lunges
30 Swings
30 Situps
30 Burpees
30 Jumping pullups
100 Jump ropes

Team Results

Starting 2 at a time and having 4 people total go, they all finished under 29:00 minutes.

Oscar, Kathy, Anna, and Liz

Hot Tuesday!

Warm up

Walk to the track from the Wellness Center and think "what the heck are we going to do at the track?" 100% Humidity with the temperature in the mid 80s didn't help with this thought process either.

WOD

As Quickly As Possible (AQAP)

3 Rounds of

800m run

50 Situps

30 minute cut off time.

Results

Finished = Oscar, Kathy, Liz

DNF = Yvonne, Anna

Today’s mighty oak is just yesterday’s nut, that held its ground. -David Icke

Topic of the week: Being Tough!

When things get tough don't move. People and pressures shift but the sail remains the same no matter where you go.



Warm-up
3 rounds with 30 seconds rest in between
100 single under jump rope
1 lap around basketball court

Drill hanging power cleans
Drill Front squats holding the bottom position

WOD
10 minute AMRAP
Ring recline pull-ups
Reverse pushups

Results
Jenny 5 rounds
Anna 6 rounds
Kathy 6 rounds
Yvonne 7 rounds

For those looking for an extra WOD

Warm-Up

Row as many meters as you can in 20 seconds

Rest for 10 seconds.

Do 4 minutes of this. (4 rounds of TABATA)

WOD

5 rounds for time

4 laps around basketball court

20 pulldowns

Let me know how you do if you complete this workout muahahahaha.

See you Monday!

Welcome Back Oscar!

Warm-up

PVC pipe drills of

OHS and SDHP

Heavy Dead Lifts 3 sets of 5 reps

WOD

25 Squats

50 Push-Ups

75 Single Unders (jump rope)

100 walking lunges

500m row

For Time! A.K.A AQAP (As Quick As Possible)

Results

Oscar 13:42

Anna 15:01

Liz 13:48

Because your own strength is unequal to the task, do not assume that it is beyond the powers of man; but if anything is within the powers and province of man, believe that it is within your own compass also.-Marcus Aurelius