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Workout of the Day - Monday, September 24

Warmup

3 rounds

Hollow rock

Pull-up

Push-up

Squat

Box jump

 

WOD

Complete as many rounds as possible in 7 minutes of:

2 power cleans

6 burpees

 

Post rounds completed to comments.

Mrs. Pip making 75 lbs. look like a PVC pipe.

Workout of the Day - Sunday, September 23

Warmup

Run

Precision Jump

 

WOD

Complete as many rounds as possible in 20 minutes of:

10 strict knees to elbows

3 wall walks

 

Post rounds completed to comments.

Sam Butcher is trying to get at least once-a-week in after seeing a lot of improvement during her rookie Summer with us. Hopefully we can get her in more during the winter.

Workout of the Day - Friday, September 21

Warmup

Squat

Hollow hold

Pull-up

Running jump rope

Push-up

 

WOD

10 rounds for time of:

10 back squats

100-m sprint

Rest 30 seconds.

 

Post time to comments.

I actually measured out 100 meters this time and it ended up and the handicap parking sign going straight across.

Workout of the Day - Thursday, September 20

Warmup

3 rounds

Squat

Plank

Hip extension

Pull-up

Kb swing

 

WOD

Deadlift 5-5-5-5-5 reps

*stand on plates if mobility permits

 

Compare 5 rep to 11/21/2017 and deficit to 1/26/2018

Post loads to comments.

Abby Walker at the middle school session. Yes, her form is great, but Jesus how did the blue in this picture turn out so vibrant?

Workout of the Day - Tuesday, September 18

Warmup

3 rounds

Lunge

Hollow rock

Pull-up

Kb swing

Jump rope

 

WOD

4 rounds for time of:

400-meter run

25 burpees

 

Post time to comments.

Besides the three dads in the final session, we were pretty demanding on position for the burpee. Conor did a great job keeping his feet together, especially considering this workout was tiring as shit!