Alanna's Baaaaack!

15 Front Squats
30 Hollow Rocks
20 Box Jumps
40 Diamond Abs
25 KB swings
400 M run
X2

Amy 25:30 55#
Tracy 23:40 45#
Huw 21:34 65#
LyDawn 22:29 *
Britt 25:33 65#
Jeni 26:22 55#
Julie 17:45 75#
Ann 25:07 45#
Spencer 23:06 75#
Shannon 20:16 45#
Julia 24:26 45#
Megan 24:32 45#
DeAndre 17:23 115#
Abby 18:33 95#
Lyndsay 31:15 65#
Gen 25:40 95#
Juanita 22:05 85#
Ashley 22:35 55#

Run?

400 M Run
15 OHS
30 Tire Jumps
400M Run
X3

Deb 41:03
Gen 22:51
Tammy 27:51
Julie 23:40
Stacey 36:40
Scott 29:14
Mellai 31:32
Melissa 31:54
Jeni 35:42
Huw 30:46
WELCOME RICH!!!! Great WOD! 25:10
Delia 43:07
Bryce 36:39

Run?

I just had to do FRAN!

I was SO Impressed by a video of a guy doing Fran in 1:58 that I had to do it THE NEXT day!
21,15,9
Thrusters 65/95
Pullups

A few new people made it on the PR board!
RX PR
Alanna 6:32
Abby 5:03
Tammy 7:28
John 9:58
Julie 8:02
Kyle 8:20
Joe D 9:43
Gen 7:52
MODIFIED
Julia 12:02
Delia 12:50
Shannon 6:50
Melissa 9:15
Brittany 10:20
Ryan 12:34
Jenny 13:28
Amy 12:19
Ashley 8:59
Mellani 11:24
Deb 13:30
Spencer 8:56

Thank you all for respecting the gym on Friday!

This one was a tough WOD and the nooners had it a bit tougher since I was there but you 5ers and 6ers held strong! Good work!

12 class

400 M run

20 Pullups

20 Deadlifts

400M run

30 Ghd

30 Double Unders

400 M run

40 Gauntlet Squats

40 Single Arm KB Snatch

Darin,Bryce,Kyle,Mellani, and Stacey did a great job at noon! With a lil different WOD you sure could see the difference in their faces!!!

Good WOD and at noon we had ALL ladies! Check em out!

50 Waiter Lunges

3 Tire Flips

40 Crossover Pushups

3 Tire Flips

30 Box Jumps

3 Tire Flips

20 Knee To Elbows

3 Tire Flips

X2

Times were ERASED agggghhhh looks like we will have to reapeat this one SOON!!!!

Mini Special Ops Warrior Foundation WOD

SMOKER FOR SURE!!!!

In teams of 2 or 3

400 M un

200/300 Shoulder to presses

800 M run

400/600 Squats

400 M run

40/60 Pullups

Each team member has to finish the run to start the movement and all reps for each movement has to be finished before the team moves on. ONE teammate can be working at a time.

A TWIST! Each team is givin a KB that the team must hold for the ENTIRE WOD...runs included! If it touches the ground OR you sit down with the KB then each team member has to complete 8 burpees at the end of the WOD.

What a GREAT team effort!