tagged 
10 am, death to the legs, run, weighted lunge, weighted run
10 am, death to the legs, run, weighted lunge, weighted run Entries in 10 am (20)
Workout of the Day - Tuesday, July 13
Warmup
WOD
4 rounds for time of:
20-lb. med ball walking lunge, 100 meters
300-meter med-ball run
Post time to comments.
There was some discrepancy with the 10 am session today and their time being so much slower than everyone else. I'm wondering if I didn't restart the timer or something. Either way it was one miserable experience for the lower extremities.
Workout of the Day - Monday, June 28
Warmup
WOD
For time:
Run 1 mile
30 floor presses
Run 800 meters
20 floor presses
Run 400 meters
10 floor presses
Post times to comments.
Maaaaaaaaan our 10 am group is loaded!
tagged 10 am, 30-20-10, 400m, 800m, floor press, group picture, mile, run
10 am, 30-20-10, 400m, 800m, floor press, group picture, mile, run Workout of the Day - Sunday, August 30
Mobility
Trap scrub
Let the Monkey Exhibit do their thing for the last time this Summer
Post attendance to comments.
The girls from the 10 am session helped out with the Babies today!
Workout of the Day - Monday, July 20
Warmup
WOD
Complete as many rounds as possible in 20 minutes of:
5 strict pull-ups
10 ring push-ups
20 step-ups
Compare to 12/15/2019
Post rounds completed to comments.
Our 10 am session has some special kids in it for sure. If they would just talk every now and then I might say they are my favorite session. Either way, they don't move like rookies any more; Summer #2 for all of them except Jessica and I'd put them up against any high schoolers or middle schoolers in the area.
tagged 10 am, group picture, pull-up, ricky reps, ring push-up, step up, strict pull-up
10 am, group picture, pull-up, ricky reps, ring push-up, step up, strict pull-up Workout of the Day - Thursday, August 15
Warmup
WOD
For time:
30 clean and jerks
30 burpees
30 snatches
Post time to comments.
19 at the rookie session this morning!
Workout of the Day - Friday, July 26
Warmup
WOD
5 rounds for quality of:
2:00 handstand practice
2:00 strict toes to bar practice
Post attendance to comments.
Victor Davis, nephew of Champions Club mentor Jarrod Bell of CrossFit BMW, had himself the best workout of his short career here at the 10 am session. Our rookies were absolutely feeling it today!
Workout of the Day - Thursday, July 11
Warmup
WOD
2 rounds of:
800m run
Max time L-sit hold in 2 minutes
Rest as needed between efforts
*split up into groups of 2 or more, compete against each other.
Post wins/losses to comments.
We practiced clean and jump rope technique with the rookie sessions today. 1 minute of each, then 2 minutes, then 3 minutes, then back down the ladder. The 10 am session was doing really well with the timing.
