Friday’s WOD was pretty straight forward.
5 Rds.
1 Min Duck Unders
1 Min Bag Work
1 Min Jump Rope
1 Min Heavy Bag Lifts
1 Min Situps
1 Min Break.
Jami, Dawn, Joe and Jeff completed all 5 rounds.
Saturday was perfect. We were outside and doing a pretty “fun” workout.
“Murph”
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
Jeff 35:11, Joe 40:57.
Strength day today. Snatch for technique and load. Great job to Joe, Jami, Laura, Matt, Danny, Shane, Justin, Steve and Debbie for working on their technique.
A nice long workout today!
8 Min Row
1 Min Break
2 Min Wallball
2 Min Overhead Lunge
2 Min Box Jumps
2 Min Kettlebell Swing
1 Min Break
8 Min Run
1 Min Break
2 Min Wallball
2 Min Overhead Lunge
2 Min Box Jump
2 Min Kettlebell Swing
Scored using a combination of meters on row and run, and total reps on the exercises.
Ben 3362, Dawn 2454, Steve 3392, Laura 3011, Justin 3715, Shane 3303, Danny 3040, Debbie 2685, Jeff 3906. Good job gang.
Tough one today.
3 Rounds for time
21 Situps
18 Burpees
15 Pullups
12 Thrusters
9 Dumbbell Swings
6 Deadlifts
Steve 27:38, Jeff 15:32, Laura 20:13, Jami 27:18, Matt 19:28, Dawn 32:53, Bayan 28:11, Joe 15:40, Debbie 23:20, Shane 31:23. Great job gang for blitzing through this nasty one. Keep up the good work.
50 Ball Slams
50 Dips
600 M Run
35 Ball Slams
35 Dips
400 M Run
20 Ball Slams
20 Dips
200 M Run
Steve 18:33, Laura 17:06, Ben 18:44, Matt 19:22, Jami 24:23, Dawn 29:37, Joe 15:38 Debbie 23:29, Jeff 14:27.
Dawn, Matt, Jami and Ben wondering what the fuss is all about with that CrossFit stuff.
4/20
9 Wallballs
9 Box Jumps
9 Pullups
Rounds in 20 Minutes
Steve 13
Jeff 14
Dawn 8
Ben 13
Matt 12
Justin 11
Joe 14
The workout looks quite basic but it is nasty. Great job group.
4/21 Painstorm XXVI
Yep, Painstorm. It is what it says it is (thanks Denny Green). Three brave souls decided to participate in the sickness.
100 M Run
50 Burpees
200 M Run
100 Pushups
300 M Run
150 Lunges
400 M Run
200 Squats
300 M Run
150 Lunges
200 M Run
100 Pushups
100 M Run
50 Burpees
You read it right. No it was not easy, yes it was hella fun.
Joe 37:44, Jeff 39:51, Justin 41:46. Were waiting on you.
A HUGE day at SHOK Fitness today. We did CrossFit Total which consists of a strict military press, strict below parallel squat, and a strict full deadlift. Some big numbers today as two people went over the 1000 lb. mark. Check it out.
Dawn 430lbs., Steve 625lbs., Laura 415 lbs. (a 45 lb improvement over last time), Dave 720 lbs. (first time ever doing power lifts), Matt 655 lbs., Shane 645 lbs., Rusty 615 lbs., Danny 625 lbs., Debbie 275 lbs., (Also first time for power lifts for Shane, Rusty, Danny and Debbie). Great work. Joe and Jeff happened to tie at 1010 lbs. with Joe setting a Personal Record in the deadlift with a 425 lb. deadlift at 191 lb. bodyweight. Great job Joe.
We decided to do a little longer workout today and worked on our cardio conditioning.
1600 M Row
33 Pushups
33 Situps
1600 M Run
33 Pushups
33 Situps
1600 M Row
33 Pushups
33 Situps
Jeff 28:17, Laura 36:24, Matt 33:05, Joe 29:01.
Matt and Laura getting their row on!
21 15 9
Deadlift
Thruster
Pullups
Dips
Justin 16:49, Bayan 23:53, Matt 25:58, Laura 17:27, Dawn 25:45, Joe 13:51, Debbie 16:18.
Great job gang. CrossFit Total on Thursday.
Dawn after a successful completion of the WOD.
“SHOK Obstacle Course”
400 M Run
9 Bag Burpees
Box Course
Walking Lunges
Bear Crawl
Bag Carry
9 Wall Ball
9 Kettlebell Swings
9 Situps
9 Pullups
9 Push Press
9 Double Unders
200 M Row
9 Dips
9 Thrusters
9 Med Ball Clean
9 Pushups
9 Squats
600 M Run
Steve 17:49, Laura 16:14, Ben 16:39, Justin 15:38 (includes injury time), Matt 17:59, Dawn 26:41, Bayan 19:43, Joe 12:54, Debbie 23:31, Jeff 11:36.
Great job to all, including the folks who did the flying kipping pull ups!