tagged 
after school, burpee, clean, hang, running jump rope, thruster
after school, burpee, clean, hang, running jump rope, thruster Entries in after school (23)
Workout of the Day - Friday, February 14
Warmup
2 rounds
Hollow rock or strict pul-up
Squat
Push-up
Kb swing
Running jump rope
L Seat
WOD
For reps:
2 minutes running jump rope
2 minutes Hang clean
2 minutes running jump rope
2 minutes Thrusters
2 minutes running jump rope
2 minutes Burpees
*score is total of the three reps minus misses on the running jump rope
Post score to comments
After school was packed. 21 people initially. Big ups to Jason, Sap, David, Ricky, and JZ for waiting until the 5:30 session. Schedule change coming soon.
Workout of the Day - Thursday, February 13
Warm Up
3 rounds
Dip
Kettlebell Swings
L Seat
Pull Ups
Double Under
WOD
For time:
4 rope climbs
then
3 rounds of the couplet:
21 Push press
21 Med ball situp
then
4 rope climbs
Post time/thoughts to comments
Rye Guy back in action leading the pack at the after school session.
tagged after school, med ball situp, push press, rope climb, ryan
after school, med ball situp, push press, rope climb, ryan Workout of the Day - Monday, February 10
Warmup
3 rounds
L Seat
PVC Overhead squat
Pull-up
Dip
Double under
WOD
Three rounds for time:
Snatch (bar), 21 reps
21 Med-ball sit-ups
Post time/thoughts to comments
After school session sticking with light weight and setting the tone for the rest of the day.
tagged after school, bar, med ball situp, snatch
after school, bar, med ball situp, snatch Workout of the Day - Friday, December 13
Warmup
3 rounds
Squat
Push-up (planche)
Pull-up
Hollow rock
Double under
Ring dip
WOD
Four rounds
100 running jump ropes
20 Front squats
20 Push-ups
Post time/thoughts to comments
Hannah Kimmel, Bubs, Pudge, Master P, Erika, Jacqueline, David, EP, Alison, Elizabeth
Workout of the Day - Monday, December 2
Warmup
2 rounds
Lunge
Running jump rope
Pull-up
Squat
Kettlebell swing
WOD 1
Three rounds for time of:
1k run
Rest 1 minute
WOD 2
460m run
Rest 1 minute
Post total time (including rest) to comments
The 3:15 group helping Bubs on her last run.
tagged 1k, after school, bubs, death, run
1k, after school, bubs, death, run Workout of the Day - Friday, October 25
Warmup
2 rounds
Dip
Hollow rock
PVC Overhead squat
Handstand
Pull-up
WOD
Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups (sub unanchored situps)
Post time/thoughts to comments
3:15 session had great form today. Erika Banet, Erica "EP" Potter, Elizabeth Banet, Jacob "JZ" Zelenak, Master P.
tagged 3:15, after school, amrap, elizabeth, ep, erika, jz, master p, overhead squat, push press
3:15, after school, amrap, elizabeth, ep, erika, jz, master p, overhead squat, push press Workout of the Day - Tuesday, October 22
Warmup
2 rounds
Hollow rock
Squat
Kettlebell swing
Pull-up
Handstand
WOD
Complete every minute on the minute for 10 minutes:
5 Hang power snatch
Sprint to garage and back
Post your lowest time/thoughts to comments
After school group. Front row: EP, JZ, Aaron Augustyn, Master P, Bubs. Back row: David Sap, Ricky Carey, Emma Wonsil, Alison Kimmel, Jason Withorn, Hannah Kimmel
