tagged 
after school, benchmark, clean and jerk, girls, grace, mrs. bass
after school, benchmark, clean and jerk, girls, grace, mrs. bass Entries in after school (23)
Workout of the Day - Tuesday, February 9
Warmup
3 rounds
Ring hold
Ring row
PVC overhead squat
Kb swing
Box jump Push-up
WOD
"Grace"
For time:
135-lb. clean-and-jerks, 30 reps
Compare to 1/9/2015
Post time to comments.
Mrs. Bass back in action with the 3:30 session.
Workout of the Day - Monday, December 7
Warmup
3 rounds
L-seat
Squat
Ring hold
Pull-up (strict)
Kettlebell swing
WOD
3 rounds for time of:
135-lb. clean and jerks, 10 reps
50 wall-ball shots, 20-lb. ball
Post time to comments.
Ricky, Megan, Robert, Mrs. Kroll and Mr. Augustine. Death faces at the after-school session.
tagged after school, clean and jerk, death face, wallball
after school, clean and jerk, death face, wallball Workout of the Day - Friday, March 13
Warmup
3 rounds
Hollow rock
Squat
Push-up
Dip
Pull-up
Double under
WOD
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots, 20-lb. ball to 10 feet
100 double-unders
Post rounds to comments
The unlikely duo of Alex Faust and Erika Banet go head-to-head at the 3:15 session.
tagged 3:15, after school, crossfit games, double under, erika, faust, muscle up, muscle-up, open, rope climb, wallball
3:15, after school, crossfit games, double under, erika, faust, muscle up, muscle-up, open, rope climb, wallball Workout of the Day - Thursday, January 15
Warmup
3 rounds
Handstand
Double under
PVC Overhead squat
Kettlebell swing
Hollow rock
Ring row
WOD
Tabata This! - modified
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."
Post Tabata score for each exercise to comments and total for final score.
Alyssa Jabara and Sydney Edelmann heading the after school session. We went more for quality than we would on normal benchmark workouts.
tagged after school, alyssa, benchmark, sydney, tabata
after school, alyssa, benchmark, sydney, tabata Workout of the Day - Tuesday, October 28
Warmup
2 rounds
Hollow rock
Pistol/lunge
Handstand
Running jump rope
Kettlebell swing
WOD
For time:
Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats
Post time/thoughts to comments
The after school session hits softball to the front of the shoulder mobility before the workout.
Workout of the Day - Thursday, May 29
Warmup
3 rounds
Pull-up
Running Jump Rope
Pistol/Lunge
Hollow Rock
Push-up
WOD
For time:
460m Run
60 Sumo Deadlift High Pull
460m Run
40 Pull-up
460m Run
20 Handstand Push-up
*Unless otherwise noted, Handstand Push-ups are subbed as headstand kick-to-push-ups.
Post time/thoughts to comments
The 3:00 group caught in the act of overstriding.
tagged after school, handstand pushup, pose drills, pull-up, run, sumo
after school, handstand pushup, pose drills, pull-up, run, sumo Workout of the Day - Thursday, May 22
Warmup
3 rounds
Handstand (wide)
Hollow Rock
Pull-Up
Double Under
PVC Overhead Squat
WOD
For time:
155-lb. snatches, 21 reps
Rest 3 minutes
155-lb. snatches, 15 reps
Rest 3 minutes
155-lb. snatches, 9 reps
*in season 15-10-5
Post time/thoughts to comments.
After school 3 pm session.
tagged 21-15-9, after school, rest, snatch
21-15-9, after school, rest, snatch 