tagged 
benchmark, girls, helen, katie shakes, kettlebell swing, pull-up, shakes
benchmark, girls, helen, katie shakes, kettlebell swing, pull-up, shakes Entries from October 1, 2016 - October 31, 2016
Workout of the Day - Monday, October 31
Warmup
3 rounds
Push-up
Squat
Running jump rope
Kip
Handstand
WOD
"Helen"
3 rounds for time:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups
Compare to 3/7/2016
Post time to comments.
Shakes. Helen as rx'd. Beast.
Workout of the Day - Sunday, October 30
Warmup
Pistol Progressions
WOD
Tabata squats
then
Complete as many burpees as possible in 4 minutes.
*divide into teams of two
**both partners work at the same time. subtract your number of burpees from your partner's squats for their total.
Post score to comments. (your squats - your partner's burpees = your score)
Workout of the Day - Friday, October 28
Warmup
3 rounds
Hollow hold
Arch rock
Squat
Pull-up
Kb swing
Box jump
WOD
Complete as many rounds as possible in 10 minutes of:
20 GHD sit-ups
205-lb. squat cleans, 5 reps
Post rounds completed to comments.
Khalil and Crawford were the only ones at the 7 pm session, se we used the opportunity to really fine-tune technique on clean from the ground. They both did it and looked pretty good, as well as on GHD sit-ups.
tagged amrap, clean, crawford, ghd sit-up, khalil, squat clean
amrap, clean, crawford, ghd sit-up, khalil, squat clean Workout of the Day - Thursday, October 27
Warmup
3 rounds
Hollow hold
Squat
Push-up
L-hang
Kb swing
WOD
Deadlift 10-5-3-1-1-1-3-5-10 reps
Compare to 8/28/2015
Post loads to comments.
Mrs. Carey and Mrs. Pip discussing the daily laundry while doing kettlebell swings.
Workout of the Day - Tuesday, October 25
Warm Up
Box Jumps
Hallow Hold
Squat
Double Under
Dip
Handstand
WOD
27-21-15 reps for time of:
165-lb. Back Squat
Handstand push-ups
Post time to comments.
Hickey stopped in today to mobilize before his big meet on Friday. Crawford woke him up minutes before the session, so it took him awhile to come around. But by the middle of the session he was his usual goofball self.
tagged 27-21-15, back squat, handstand push-up, hickey
27-21-15, back squat, handstand push-up, hickey Workout of the Day - Monday, October 24
Warmup
Push-up
Hollow hold
Kb swing
Double under
Hollow hold
WOD
3 rounds for time of:
10 strict knees-to-elbows
155-lb. power clean, 10 reps
10 strict knees-to-elbows
10 burpees
Post time to comments.
Shannon and the moms at the 6 pm session. THis workout was more for technique and form than speed.
tagged arlene, burpee, mrs. carey, mrs. pip, power clean, shannon, strict, strict knees to elbow, the mommies
arlene, burpee, mrs. carey, mrs. pip, power clean, shannon, strict, strict knees to elbow, the mommies Workout of the Day - Sunday, October 23
Warmup
Joint Mobility Drillz
WOD
Complete as many rounds as possible in 40 minutes of:
5 pull-ups
10 push-ups
15 squats
*while one partner works, the other runs to the corner and back.
Post rounds completed to comments.
"The 40-minute crew."
tagged amrap, cindy on steroids, corner, group picture, pull-up, push-up, run, squat, team workout
amrap, cindy on steroids, corner, group picture, pull-up, push-up, run, squat, team workout 