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