Warm-Up:
250m Row- SPRINT
50x Lunges
40x Sit Ups
250m Row-SPRINT
30x Back Ext.
20x Pull Ups
10x Dips

WOD:
400m Run
50x Double Unders
50x DB Thrusters
25x Push Ups
x3

RESULTS:
Amy 35:48, Mike 38;44, Spencer 27:10, Crit 29:40, Chase 23:56, James 32:54, John 29:24, Jenna 41:57, Chris 44:15, Joel 21:40, Deb 40:10, Josh 37:06, Julia 37:41, Gen 26:05, Juan 31:48, Jaquie 29:35, Bryce 31:38, Tammy 25:15, Meg 33:05, Tammy 29:30, Mike 27:25, Jamie 27:09

Beautiful!

http://www.againfaster.com/articles/you-are-beautiful.html

Had to share this with CFO! you are always on my mind! Keep working HARD!

LPD Memorial WOD

A BIG THANKS TO EVERYONE WHO CAME AND THAT DONATED!!!

Warm-up:
300m Row
--------------------
30x Double Unders
30x Wall Balls
x3

WOD:
800m Run
23 Burpee Pull Ups (*Mark)
101 Box Jumps (*Tina)
400m Run Backwards
121 Push Ups (*Ronnie)
135 Situps (*Gregg)
800m Run
9 Ground to overhead (Number of kids left behind)

*Badge Number

AMRAP in 20 minutes!!!!

Warm-up:
500m Row
10x PVC pipe pass through
10x Lunges
10x Push ups
10x Sit ups

WOD:
5 Thrusters
7 Hang Cleans
10 SDHP

RESULTS:
Megan-7
Rob-8
Mike-5
Bek-8
Derrall-8
Marisa-8
Huw-7
Crit-9
James-6
Chase-11
Spencer-8
Mike-8
Joel-12
Juan-9
Gen-9
Darin-9
Timmers-8

21-15-9

Warm-up:
500m Row
21-15-9
Air Squats
KB Swings
Sit Ups
Superman

WOD:
21-15-9
KB/DB Squat Snatch (Left) Arm
"L" Pull Ups or "L" then Pull Ups
KB/DB Squat Snatch (Right) Arm

RESULTS:
Rob 24:24
Josh 24:59
Huw 19:34
Julia 20:37
Jamie 20:37
Darell 19:38
Shannon 15:22
Julie 16:29
Marisa 19:38
Casey 22:49

"Dirty Thirty"

Warm-up:
Row 500
30x Lunges
30x GHD Back Extension
30x Push Ups

WOD:
Run 400
30 KB Swings
30 Wall Balls
30 Box Jumps
30 KB SDHP
30 Jumping Pull ups
30 Med Ball Cleans
30 Weighted Situps
30 Burpees
Run 400m Backwards

RESULTS:
Daren 24:35
Marisa 25:44
Rob 22:39
Amy 22:55
Spencer 19:09
James 30:24
Julie 21:10
Jenna 23:55
Josh -completion
Sarah 22:28
Meg 23:29
Tammy 20:54
Jamie:18:19
Joel 13:59
Charlie 23:13
Juan 21:53
Tammy 22:16
Gen 19:53

The extra mile...

Mel doing the Warm-Up: 500m Row

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*Julia on her ball slams and Gen finishing up her push ups

WOD:

100 Air Squats

90 Double Unders

80 Push Ups

70 GHD Situps

60 Jumping Pull Ups

50 Thrusters (45/65)

40 GHD Back Ext

30 Box Jumps

20 Ball Slams

10 HSPU

"There are no traffic jams along the extra mile" -Roger Staubach

Abs:

1 min Hollow Rocks

1 min Plank
1 min Side Plank

x3

Run 800m x2 (1 mile)

RESULTS:

5 pm class-

Julia

Britt

Tammy

Shannon

Mike

Joel

6-7 pm

Darin 24:12

Gen 27:53

Timmer 33:02

Jamie 36:39

Mel 43:04

Stacey 46:01