tagged 
amrap, l-sit, lindsey, lunge, running jump rope
amrap, l-sit, lindsey, lunge, running jump rope Entries from January 1, 2019 - January 31, 2019
Workout of the Day - Thursday, January 31
Warmup
Handball
WOD
Complete as many rounds as possible in 20 minutes of:
1:00 running jump rope
30 lunges
:15 l-sit
Post rounds completed to comments.
Lindsey lost to Jay by one second today. What a tragedy!
Workout of the Day - Tuesday, January 29
Warmup
WOD
"Fight Gone Bad"
Compare to 8/2/2018
Post score to comments.
Hunter and Zack both had good showings on their first time with Fight Gone Bad.
tagged benchmark, box jump, burpee, death, fight gone bad, hunter, push press, sdhp, sumo deadlift high pull, wallball, zack
benchmark, box jump, burpee, death, fight gone bad, hunter, push press, sdhp, sumo deadlift high pull, wallball, zack Workout of the Day - Monday, January 28
Warmup
3 rounds
Running jump rope
Squat
Hollow hold
Ring hold
Kb swing
WOD
3 rounds for time of:
15 cleans
15 ring dips
Post time to comments.
Low turnout today but the 4:30 session got the desired effect from the workout.
Workout of the Day - Sunday, January 27
Warmup
Running jump rope practice
WOD
5 rounds for quality of:
7 dumbbell floor press
7 strict knees to elbows/toes to bar
then
75 box jumps (step down) for time
Post box jump time to comments.
Workout of the Day - Friday, January 25
Warmup
3 rounds
Handstand
L-sit
Rope climb
Squat
Box jump
WOD
Complete as many rounds as possible in 12 minutes of:
5 clean and jerks
20 lunges
Post rounds completed to comments.
Shaka's had a really good week of workouts, capped off by good lunge form today.
Workout of the Day - Thursday, January 24
Warmup
2 rounds
L-hang
Pistol
Box jump
Kb swing
WOD
For time:
10 strict pull-ups
20 push-ups
30 squats
Run 1200 meters
15 strict pull-ups
30 push-ups
45 squats
Run 800 meters
20 strict pull-ups
40 push-ups
60 squats
Run 400 meters.
Post time to comments.
We had two special guests at the 4:30 session today: Bryce and Jessica are two of the track athletes I've been coaching at Stoney Creek for the past few years. Since our conditioning is off this week due to finals, they stopped by the Champions Club for the workout. Thanks you guys!
Workout of the Day - Tuesday, January 22
Warmup
3 rounds
Kb swing
Lunge
Box jump
Hollow hold
Jump rope
WOD
3 rounds for time of:
1-minute L-sit
2-minute handstand hold
Run 400 meters
Post time to comments.
Our 4:30 session were real troopers and ran for the workout. Kind of changed the stimulus, but cool to see how tolerant they are. Our 6:30 session ran on the ice.
