The day before Thanksgiving!

WOD
15 AMRAP
10 Ring Recline Pullups
10 Push ups
10 Squats

Results
Zack 10 rounds
Liz 8 rounds
Kathy 8 rounds

Awesome job ladies and gentlemen. Enjoy your week off and be ready to burn those Thanksgiving calories as soon as we come back!

Thursday Thunder

Warm-up

3 laps around Wellness Center

PVC drill on the movements of a power squat clean

WOD

"Elizabeth"

21-15-9

Power Squat Cleans

Reverse Dips

Results

Anna 8:36

Liz 7:49

Jasmine 8:05

Kathy 7:36

Awesome job ladies!

America’s fighting men and women sacrifice much to ensure that our great nation stays free. We owe a debt of gratitude to the soldiers that have paid the ultimate price for this cause, as well as for those who are blessed enough to return from the battlefield unscathed. -Allen Boyd

November 17, 2009

Warm-up

2 rounds of

35 superwomans

25 situps

25 squats

20 lunges (10 each leg)

WOD

21 Presses

700m run

21 Push Presses

700m run

21 Push Jerks

700m run

Great job ladies! We had a good class today, its good to see everyone back.

All about Jennifer today

Warm-up

3 rounds of

1 lap around the wellness

25 sit-ups

WOD

Squats all day long

Band resistance side steps

We're going to get that knee straightened out Jennifer!

November 12, 2009

Thursday was a good day. I am so proud of my ladies, I see improvement every time I work with them, and they teach me something new to help me become a better coach.

Warm-up
Row 1000m
50 sit-ups

WOD
3 rounds of
8 dead lifts
400m run (one time around wellness center)

Results
Liz 10:51
Kathy 11:50
Jassmine 11:38

Chance can allow you to accomplish a goal every once in a while, but consistent achievement happens only if you love what you are doing. -Bart Conner

November 10, 2009

Warm-Up
1 lap around Wellness Center
50 lunges
50 sit-ups

WOD
21-15-9
DB Press
DB Push Press
Push ups

Results
Kathleen 10:44
Liz 10:36
Jassmine 12:36

Great Job Ladies! Welcome back Kathy, I look forward to seeing photos from the cruise!

November 9, 2009

Warm-up
5 rounds around Wellness Center
PVC pipe drill
Dead lifts
SDHP

WOD
4 rounds for time
25 wall balls
25 med ball slams

Results
Liz 16:58

Great job Liz. I hope Anna gets well soon so she can be back with us. All of the other ladies will be back soon!

Tuesday

Warm-up

400m run

3 rounds of

30 superwomans

25 situps

WOD

12 minute AMRAP

12 medicine ball slams

12 push ups

12 burpees (ouch)

Results

Liz 4 rounds

Jennifer 3 rounds

Anna 3 rounds

Great job ladies! Stick with it!

“Continuous effort - not strength or intelligence - is the key to unlocking our potential.”
Winston Churchill

Monday

4 rounds of 400m runs all out effort!

Ample amount of rest in between to give your best for each 400m run.

Results:

Jennifer Cook completed all 4 rounds with an average of 4:04.36 minutes per 400m. Great job!