2015 Masters Qualifier Event 3
2 rounds for time of:
1,000-meter row
 thrusters, 50 reps
30 pull-ups

5 rounds
run 400m
20 sumos
20 KB
2 min wall sit with ball

17 Rounds
5 BJ
5 press
5 ohd squat
5 GHD

Started first 7 rounds with 45# press and OHD squat, moved to 55# for both press and OHD squat for remainder 10 rounds.  25:58.

Alisa did 15 rounds of step ups, bicep curls, back squat and lunges.  27:18.

5 rounds
50 DU or 150 singles
50 sit ups
35 over head walk lunges

This weeks schedule- PLEASE COMMENT WITH THE DAYS YOU ARE COMING
Mon, Wed, Fri 8:20
Sat and Sun

17 rounds!
5 box jumps/steps
5 press/bicep curls
5 Over head squat/bk squat
5 TTB/GHD
---------------------------------------
3 rope climbs after the wo

We have a new member to the gym, her name is Kendra we are excited for her to come. She is a yoga instructor so we are going to figure out how we can start doing yoga once a week depending on her schedule. We will keep you posted :-)

Happy 40th Birthday Renee!
40 reps of each. Run 100m inbetween each move
box jumps
jumping pull ups/ring pulls
kettle bell/40 sec pull up hang
walking lunges/squats
mt climbers/calf raises
push press/bicep curls
good mornings/row 40 cal
wall balls/mason twists
burpees/sit ups
double unders/ singles

EMOM- 12 min
odd- 5 wall ball, 5 box jump
even- 5 pull ups, 10 burpees


Rest for a moment


EMOM- 12 min
odd- 7  sumos, 10 sit ups w/12 lb ball
even- 15 good mornings, 5 ttb

This weeks schedule. PLEASE COMMENT W/DAYS YOU ARE COMING.
Mon, wed, Fri- 8:20
Sat and Sun (time to TBD)
Wednesday- we will celebrate Renee's bday with a bday wo!!
Lets pick a wo you have done in the past and try and beat your time over the next 2 weeks. This is fun just to see how you have improved. You wont always get a PR but it is fun trying!! You can comment with what wo your plan to do if you want :-)

10 rounds of:
30 seconds of row
Rest 30 seconds
30 seconds of sit ups w/12lb ball
Rest 30 seconds
Post total reps completed to comments

10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 45-lb. dumbbell thrusters
Rest 30 seconds
Post total reps completed to comments.

20 Kettle bell
12 push press
20 walk lunges w/weight
40 Kettle bell
9 push press
40 walk lunges w/weight
20 Kettle bell
12 push press
60 walk lunges w/weight

Girls, we need to get back to yoga. Maybe Sundays at Cramner Park during football practice. Anyone want to teach :-)???

5 rounds
9 burpee box jumps
25 double unders or 75 singles
50 sit ups

Thinking about doing another friendly competition. Last year we did one between the Fletcher gym and the Ekstrom gym and it was super fun. Thought it might be fun to do it again with the Fletcher Denver gym and The Groom's gym. We set up short wo's some were like who could jump the farthest or throw a weighted ball the farthest and then others were short versions of the wo's we do all the time. I had a hurt shoulder injury last competition but I just subbed or did what I could so don't worry if you are injured you can still participate. It will be about 2 hours and we can pick a Saturday or Sunday that works for the majority. What do you think?

Cardio for 10 min (row, run, bike)


Fran
21-15-9
pull ups
thrusters

This weeks schedule- PLEASE COMMENT WITH THE DAYS YOU ARE COMING
Mon ( I am flexible with time since kids are off school), wed, fri, Saturday, Sunday 11:00

6 rounds
6 TTB
run 100m w/12 lb ball
6 KTE
run 100m w/12 lb ball
20 sit ups w/12 lb ball

5 rounds for time of:
20 wall-ball shots
20 reps sumo
20 reps box jumps
20 reps push presses
Row 20 calories
Rest 1 minute

Partner Workout
AMRAP 31 minutes


Partner #1
8 thrusters
4 rope climbs
11 BJ


Partner #2
run 400m WITH THE 20 lb WEIGHT VEST


Partner #1 starts their thrusters while Partner #2 starts running.
When Partner #2 gets back from the run they pick up where Partner #1 left off.
and Partner #1 starts running.
So if #1 got to 5 BJ then #2 has 3 more reps of BJ and then goes to the 8 thrusters.
This goes on for 31 min

Birthdays
Please comment under this post with your birthday. Birthdays are always celebrated in the gym ;) If you don't put your bday down Ill go find it myself!

Micheal-
800m run
50 bk ex
50 sit ups

This weeks schedule- PLEASE COMMENT WITH THE DAYS YOU ARE COMING
Mon, wed, fri, after school drop off (8:20) and Saturday,
Sundays are a maybe with flag football starting

5 rounds
350 m row
50 walking lunges w/weight
20 ghd sit ups

April Challenge- 10,000 reps of anything stomach (plank not included)
This challenge came from a friend of mine, perfect time for this challenge with swim suit season coming up! You can even do this at home.
You can keep track by commenting under this post.