tagged 
11 am, benchmark, clean and jerk, girls, gwen, monkey exhibit
11 am, benchmark, clean and jerk, girls, gwen, monkey exhibit Entries in 11 am (11)
Workout of the Day - Monday, August 22
Warmup
WOD
"Gwen"
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Compare to 6/4/2021
Post loads to comments.
Workout of the Day - Friday, July 8
Warmup
WOD
Complete as many rounds as possible in 10 minutes of:
10 ring dips
10 box jumps
10 toes-to-bars
Post rounds completed to comments.
tagged 11 am, box jumps, jenna, ring dip, toes to bar
11 am, box jumps, jenna, ring dip, toes to bar Workout of the Day - Friday, July 1
Warmup
WOD
For time:
1 mile run
*Split up run as desried, 800/400/200 sustaining same pace throughout, with least amount of rest as possible.
Post time to comments.
Workout of the Day - Friday, June 29
Warmup
1-2 rounds
Hollow hold
PVC OHS
Handstand
Box jump
WOD
2 rounds for time of:
100 sumo deadlift high pulls
Run 800 meters
100 sumo deadlift high pulls
Run 800 meters
Post time to comments.
For the first time all June we had a really good turnout at the 11 am session; it's usually just Kroll and Danielle. It was pretty hot today, and this crew did well despite the conditions. I would not expect anything different from the Champions Club!
tagged 11 am, 800m, hot as balls, run, sdhp, sumo deadlift high pull
11 am, 800m, hot as balls, run, sdhp, sumo deadlift high pull Workout of the Day - Tuesday, August 29
Warmup
3 rounds
Squat
Pull-up
Push-up
Jump rope
Hollow hold
WOD
21-15-9 reps for time of:
185-lb. front squats
14-lb. med-ball GHD sit-ups
Post time to comments.
We had a huge crew at 11 am today. Most athletes on the day did med ball sit-ups instead of weighted GHD sit-ups.
tagged 10 am, 11 am, 21-15-9, front squat, ghd sit-up, med ball situp, rookies, weighted ghd sit-up
10 am, 11 am, 21-15-9, front squat, ghd sit-up, med ball situp, rookies, weighted ghd sit-up Workout of the Day - Monday, August 15
Warmup
3 rounds
Hollow rock
Knees to elbows
Handstand
Lunge
Box jump
WOD
7 rounds each for time:
6 split jerks (alternating feet)
Parking lot sprint.
Post highest/lowest time to comments.
The eleven o'clock crew looked good this morning. We did puch presses instead of split jerks and the cross country kids went in-season - 4 rounds instead of 7.
tagged 11 am, outside, split jerk, sprint
11 am, outside, split jerk, sprint Workout of the Day - Thursday, August 4
Warmup
3 rounds
Hollow rock
Squat
Ring hold
Box jump
Push-up
WOD
21-15-9 reps for time of:
135-lb. cleans
Ring dips
Compare to 8/4/2015
Post time to comments.
Packed house at our 11 am session. You'll probably see this picture up in the lineup by the loft soon.
