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Workout of the Day - Friday, July 20

Warmup

3 rounds

Handstand

Wallball

Jump rope

Kip

Hollow rock

 

WOD

4 rounds for time of:

15 overhead lunges

25 GHD sit-ups

 

Compare to 3/6/2015

Post time to comments.

Reggie with surprisingly good form on lunges at the 4:30 session.

Workout of the Day - Thursday, July 19

Warmup

3 rounds

PVC OHS

Kb swing

Hip extension

Ring row

Run

 

 

WOD

Complete as many rounds as possible in 15 minutes of:

20 dumbbell snatches

10-sec. L-hang (or 5 L-pull-ups)

 

Post rounds completed to comments.

Hey guys, my name is Danielle and I used to work out at the Champions Club but I am a part-timer now. But now I'm back.

Workout of the Day - Wednesday, July 18

Mobility

Hip flexion + external rotation

Pike position

 

WOD

"Parents at the hill"

4 rounds for time of:

Hill grass sprint

30 one-arm thrusters at the top of the hill

Walk down to recover

 

Post attendance to comments.

23 people at the 5:30 session. On a mobility day. Don't think that's happened before.

Workout of the Day - Tuesday, July 17

Warmup

3 rounds

Kb swing

Squat

Run

Hip extension

 

WOD

5 rounds for time of:

225-lb. deadlift, 5 reps

10 burpees

 

Compare to 8/28/2012

Post time to comments.

Mrs. Fitz and Crystal shared a tire at the 4:30 session today. 51 people in attendance overall!

Workout of the Day - Monday, July 16

Warmup

3 rounds

Deadlift

Push-up

Jump rope

Hollow rock

 

WOD

2 rounds for time of:

100 sumo deadlift high pulls

Run 800 meters

100 sumo deadlift high pulls

Run 800 meters

 

Compare to two weeks ago

Post time to comments.

Abby Walker, 10 am rookie, showed great technique this morning - not only for deadlifts, but for running as well. And she got herself a bloddy knee to boot!