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Ginger will be doing the deck of cards workout at Audubon Park. If you are interested, meet her at the pullup bars, in Audubon Park at 11:30 am!!
Also, the first of the month is upon us, if you want to sign up for credit card payments, please do so on or before the first! The link for montly packages is below. Montly Contracts/Packages If you want to make any changes to your account, you need to let Jeff know, in writing, ASAP. Thursday
Warm Up: 2 rounds 15 kettlebell swing 10 straight leg KB deadlift 10 pushups Burgener: 3 sets 3 muscle snatch + 3 Overhead Squats 5 sets 2 snatch for the floor WOD: "Diane" 21-15-9 225/185lb Deadlift Handstand pushups Michael Giardina 2:15, Chris Gosler 3:18, Heather Bergeron 4:54 (185lb), Kristan Clever 5:13 (225lb), Michelle Kinney 7:15 (185lb) Rebecca Voigt 9:03 (225lb) , Kevin Montoya 9:12 (freestanding) Wednesday
400m run 10 Kips 10 Ring dips 10 GHD 10 Back Extension 10 Overhead Squats Burgener: Warm up: 2 sets of 5 easy, back squat 1 set of 3, easy, back squat Back Squat 3-3-3 WOD: "Helen" 3 rounds for time: 400 m run 21 KB swings, 1.5 pood/1 pood 12 Pullups Kevin Montoya 7:19, Rob Orlando 7:21, Heather Bergeron 8:38, Austing Malleolo 9:05 Tuesday
800m Run 2 rounds 10 pushups 10 pullups 10 thrusters 10 kte's 10 back extension's WOD: "Jackie" 1000 m row 50 Thrusters, 45lb 30 Pull-ups Mikko Salo 5:24, Austin Malleolo 5:34, Kristan Clever 7:13, Heather Bergeron 8:00, Katie Hogan, 8:17 Monday
400m run or 500m row 2 rounds 10 pullups 10 ring dips 10 thrusters 10 kte Strength: Warm up 2 sets of 5 (easy), push press Push Press: 3-3-3-3-3-3-3  Merry Christmas! Merry Christmas! Warm Up: Run 400 m or Row 500 m 2 rounds 20 second handstand freestanding, or walk on hands 20 feet 5 pistols each leg 10 second frog stand 10 back extensions WOD: The 12 Days of Christmas (it's the gift that keeps on giving!) This workout progresses like the song: on the first day of X-mas... 1 clean and jerk @135#/95# on the second day of X-mas 2 pull-ups and 1 clean and jerk at 135#/95# on the third day of X-mas 3 burpees, 2 pull-pus and 1 clean and jerk at 135#/95# etc... 1 Clean and Jerk 135#/95# 2 Pull-ups 3 Burpee 4 Front Squat 135#/95# 5 Push-ups 6 Sit-ups 7 Dumbbell Thrusters 35#/20# 8 Back extensions/supermans 9 Air Squat 10 Wallball 20#/14# 11 Dumbbell Push Press 35#/20# 1200 meter run     We have a reduced schedule today, class at noon, 4:30 pm and 5:30 pm. Warm up: Row 500 m 10 overhead squats 10 kettlebell swings 10 dumbbell squat cleans 5 pull ups WOD Christmas "Eva" 5 rounds 800m run 30 KB swings 30 Pullu  The noon class! Merry Christmas Eva!               Warm Up:
400m run Burgener: Snatch Balance 3-3-3 WOD: "Collin" 3 rounds for time or Advanced: Six rounds for time: carry 45/30lb plate 400m 12 push press 115/80 lb 12 box jumps 24"/20" 12 Sumo deadlift high pull 95/65lb Kristan Clever 24:09, Heather Bergeron 35:14 (51lb sandbag) Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, VA, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thoma, and his sister Meghan Edwards. Warm Up:
400m run 15 air squats 10 pullups 10 push ups 10 good mornings Strength: Front Squat 3-3-3 WOD: Seven rounds for time: 5 HSPU 10 Deadlifts 185/125lb 10 chest to bar pullups 20 double unders Austin Malleolo 7:51, Rich Froning 9:14, Travis Holley 9:42, Laurie Galassi 10:36, Elyse Umeda 14:08 Tuesday
Warm up: 500m row 10 pullups 10 ring dips 10 air squats Burgener: 1 set 3 position clean + push press 3 position clean + push jerk 3 position clean + split jerk WOD: Hang power clean 3-3-3-3-3-3-3 |
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