We did some bodyweight work with weight today.
Weighted Dip
Weighted Pullup
Weighted Pushup
We scored this workout just like a CFT. We had 3 attempts at weight and added all three together for a total.
Names Weight
Joe H 495
Eric S 462
Jeff 435
Vince 355
John 335
Connor 305
Josh 230
Kevin 200
Shawn 195
James S 135
Sarah 115
Jami 90
Dawn 80
Theresa 70
Joe with 165 on weighted dip.
21 15 9
Power Snatch
weighted situp
Alpha=115, Big Dog=95, Pack=65, Pup=45
Names Time Prescription
Joe H 7:59 Alpha
Steve 10:48 Alpha
John 14:10 Alpha
Eric S 15:21 Alpha
Eric H 5:49 Big Dog
Brett R 7:41 Big Dog
Brian 8:44 Big Dog
Vince 9:04 Big Dog
Drew 10:05 Big Dog
Shane 10:14 Big Dog
James S 10:31 Big Dog
Jami 12:47 Big Dog
Jason 11:20 Pack
Noel 11:47 Pack
Angela 5:40 Pup
Sarah Smith 6:02 Pup
Erin 6:19 Pup
Debbie 8:51 Pup
Raena 10:11 Pup
Kim 11:21 Pup
Great job to everyone on this workout.
A hot one today with a nice mixture of running.
5 rounds for time
100 Ft walking lunge
15 Burpees
200 M Run
Big Dog=40, Pack=30, Pup=20 (for lunges)
Names Time Prescription
Eric H 19:11 Big Dog
Jeff 19:44 Big Dog
Ron 20:30 Big Dog
John 22:28 Big Dog
Shane 22:36 Big Dog
Steve 22:44 Big Dog
Joe H 23:09 Big Dog
Angela 23:58 Big Dog
Vince 25:31 Big Dog
Drew 26:12 Big Dog
Brett R 27:13 Big Dog
Brian 31:15 Big Dog
Josh 21:37 Pack
Shawn 26:06 Pack
JT 30:42 Pack
James S 30:46 Pack
Theresa 23:06 Pup
Marilyn 23:35 Pup
A brutal one.
As many rounds in 20 minutes as you can do.
6 Sumo Deadlift High Pull
7 Push Jerk
8 Box Jump w/weight
Alpha=115, Big Dog=95, Pack=75, Pack lite=65, Pup=45
Names Rounds Prescription
Jeff 12 Alpha
Eric H 11 Alpha
Joe H 11 Alpha
Steve 10 2/3 Alpha
Joe S 9 Alpha
Eric S 8 Alpha
John 14 Big Dog
Josh 11 Big Dog
Shane 9 1/3 Big Dog
Jami 9 Big Dog
Drew 8 2/3 Big Dog
Joe L 8 1/3 Big Dog
Ron 11 2/3 Pack
James S 10 2/3 Pack
Connor 10 2/3 Pack
Angela 11 Pack lite
JT 11 Pack lite
Jason 9 Pack lite
Theresa 9 Pack lite
Dawn 8 Pack lite
Marilyn 13 2/3 Pup
Shawn 13 1/3 Pup
Kevin 12 2/3 Pup
Debbie 10 2/3 Pup
Raena 9 Pup
Noel 7 2/3 Pup
Bill 9 Pup lite
Kim 9 Pup lite
We did “Alaina” today. Today was Alaina’s last day so we had her design her own workout. The original workout was as follows:
800 M Row
200 M Run
600 M Row
400 M Run
400 M Row
600 M Run
200 M Row
800 M Run
There were three people who did this workout.
Jeff 18:08
Joe H 21:46
Alaina 22:44
The alternative workout was as follows:
800 M Row
20 squats
600 M Row
40 squats
400 M Row
60 squats
200 M Row
80 squats
Names Time
Eric H 14:04
Ron 14:26
Vince 15:01
Steve 16:12
Drew 17:31
Shawn 17:47
Josh 18:08
Marilyn 18:21
Joe S 18:28
Sarah Smith 19:21
Debbie 19:28
Jason 19:46
JT 19:54
James S 21:04
Dawn 23:49
Did some overhead squats today. Some people realized that we need to work on these more…
3x3x3x3x3x3x3
For Load
Names Weight
Joe H 215
Brian 145
Shane 120
Brett R 115
John 115
Jeff 115
Joe S 115
Ron 115
Josh 85
Alaina 65
Theresa 60
A hot and sticky day today. Nasty workout too. Great job to everyone who braved the heat…
5 rounds
20 Pullups
20 Burpees
400 M Run
Names Time Prescription
Eric H 27:31 RX
Vince 27:39 RX
Joe H 28:41 RX
Steve 31:07 RX
Alaina 31:54 RX
Brian 32:50 RX
Joe S 35:42 RX
Shane 36:14 RX
Brett R 36:39 RX
Shawn 40:09 RX
Josh 40:37 RX
Erin 22:44 Band Pullups
Angela 29:42 Band Pullups
Raena 30:34 Band Pullups
Sarah E S 31:55 Band Pullups
Marilyn 32:43 Band Pullups
Debbie 39:45 Band Pullups
JT 47:00 Band Pullups
James S 32:53 Jumping Pullups
Noel 44:57 Jumping Pullups
Jami 42:49 Jumping Pullups and 600 M Row
50 Wallball
75 Ring Pushups
100 Situps
125 Kettlebell Swings
Then men did 20lb wallball and 35lb Kettlebells, while the ladies did 12lb wallball and 15lb Kettlebells.
Names Time
Joe H 13:03
Eric H 14:06
Sarah Smith 14:46
Alaina 15:12
Theresa 15:24
Erin 15:44
Marilyn 16:09
Deb 17:11
Sarah E S 17:21
Angela 17:51
Josh 19:12
Drew 19:52
John 20:15
Joe S 20:53
Aaron 21:11
Shane 24:13
Brian 24:41
JT 25:47
James S 26:31
Shawn 26:43
Jami 28:51
A fun one today.
21 18 15 12 9 6 3
Deadlift
Power Clean
Push Press
Big Dog=75lb, Pack=55lb, Pup=45lb
Names Time Prescription
Jeff 9:16 Big Dog
Joe H 9:21 Big Dog
John 12:54 Big Dog
Steve 13:30 Big Dog
Brian 17:31 Big Dog
Ron 19:16 Big Dog
Joe S 19:24 Big Dog
Aaron 21:32 Big Dog
Brett R 26:30 Big Dog
Jami 28:45 Big Dog
Drew 15:03 Pack
Alaina 16:35 Pack
Erin 19:12 Pack
James S 21:12 Pack
Noel 31:42 Pack
Theresa 10:14 Pup
Aita 16:32 Pup
Debbie 16:33 Pup
Shawn 19:42 Pup
Raena 24:21 Pup
Bill 10:13 Pup Lite
Jason 10:48 Pup Lite
Alaina and Raena getting some work done.
We had the choice of two workouts today, “Fran” or “Diane”.
“Fran”
21 15 9
95lb Thruster
Pullups
“Diane”
21 15 9
225lb Deadlift
Hand Stand Pushups
Names Time Workout
Joe H 3:51 Fran
Vince 4:27 Fran
John 8:48 Fran
Brian 9:09 Fran
Drew 12:48 Fran
Ron 8:41 Fran (band pull-ups)
Alaina 6:57 Fran (65lb Thrusters)
Josh 12:41 Fran (65lb Thrusters)
Noel 16:41 Fran (65lb thrusters and band pull-ups)
Shawn 10:40 Fran (45lb thruster)
Debbie 7:33 Fran (45lb thruster and band pull-ups)
Steve 7:05 Diane
Brett R 7:55 Diane (Box Pushups)
James S 9:47 Diane (Box Pushups)
Erin 6:57 Diane (135lb and box pushups)
Dawn 16:20 Diane (135 lb and box pushups)
Theresa 4:27 Diane (95lb and box pushups)
Raena 5:58 Diane (65lb and box pushups)
Bill 9:00 Diane (45lb and box pushups)