"The Basics"
For time:
100 Air Squats
50 Push Jerks (95/135#)
100 Air Squats
rest 5:00 Minutes
500 Meter Row
400 Meter Run
30 Calories on the Air Bike
Community Notes:
Join us on Monday 5/30- Memorial Day for a FREE 10 AM Friends and Family Workout!
Community Notes:
Join us on Monday 5/30- Memorial Day for a FREE 10 AM Friends and Family Workout!
Quote:
When you cease to dream you cease to live.
- Malcolm Forbes
9 comments:
LP for TP - 6 and 7amers
Abby L 10:38 60#/23:39
Theresa L 11:14 75#/ 24:41
Joe M 11:24 / 26:31
Dana D 11:27 75#
King 12:45 115# / 24:14
Laura A 10:08 / 22:05 75#
Jon P 9:48 Rx / 21:16 Rx
Jeff B 10:35 Rx / 22:35Rx
Brianna K 11:39 / 25:45
Matt Ry 12:53 65# / 24:51
Kevin B 9:45 / 21:34 95#
Matt E 13:46 / 25:36 115#
Ashleigh M 13:17, 26:30 75#
PS sorry anything got lost in translation, post to comments if there is an update needed!
First time listed is 1st part of wod. 2nd time listed is the total time including the 5:00 rest.
9:30 AM
Pam 11:43 95# 24:57 rx
Darcy 13:20 35# 27:20
Jonathan 12:07 45# 26:12
Michael Roth 12:21 85# 24:11
Brian s 14:10 75# 26:07
Jackie 12:32 75# 26:07
Karen S 10:12 33# 26:58
Nicole 14:55 35# ball 31:47
Beth R 14:53 35# 33:02
Emma 15:00 35# ball 32:10
Katie 16:32 40# ball 34:23
Dave 14:00 135# 25:01 Rx
12:15 PM
Cline 12:05 105# 24:30
Tim H 15:22 95# 28:30
Therese 15:30 55# ----
Rob C 12:15 135# 25:30 Rx
Mariana 13:45 63# 27:11
Masters 1:00
50 Air squats
25 Push jerks
50 Air squats
rest 5 minutes
500 M row
400M run
20 cals on the bike
Terry 7:11 45# 20:57 row/run/row
Jodilee 7:43 45# 23:02
Kendall 13:18 55# 100/100/50 24:48
Bill 6:24 23# 21:27
8:30 AM
comp class
AMRAP in 10 Minutes...
2 Squat Cleans
4 Chest to Bar
6 HSPU
at 15:00 begin...
100 Air squats
50 Push jerks
100 Air squats
at 30 begin...
500 M row
400M run
30 cals on the bike
Aimee 7+1 (163#) 15-24:10 25-34:02 (50 sec rest)
Bekah 7 + 2 (110#) ???
Gordy 7 + 1 (165#) 28-37:56
Jenna 5 + 1 115# (80# for 30 reps)10:26 ???
4:30 anne 13:13 40 28:13
Ryan S 12:51 105 26:03
Jilla 12:04 95 26:04
Mark C 13:10 115 25:50
Mike Mi 15:20 65 29:02
Tori 12:46 40 28:00
Mike K 13:06 68 26:19
TJ 14:54 75 28:45
Sarah 13:52 45 27:47
Jess A 14:55 45 29:29
630
Rich A 5:45, 17:23 PVC
Steph C 14:51, 30:43 55#
Erika 10:29, 23:42 55#, rom squats
Caitlyn 12:16, 28:13, 55#
Chris D 9:10, 21:16 95#
Nate 13:45, 27:18 75#
Mr. intensity 13:57, 26:25 105#
Danielle 11:04, 23:33 65#
Giulz
Rizzults of the 530pm Endurance Track workout:
Warm Up- Single lap of single file Indian Run
Drills, striders
4 Rounds:
400m Run
50 Air Squats
Cash Out, 3x50m Sprints Max Effort
Often times I like to take advantage of the box programming and combine some of the WOD movements into a track workout. It also gives a chance for those that skip the daily WOD to still DO the daily WOD in some sort of respect. So if you did the box WOD today- great! you got your 200 air squats in. If you didn't do the box WOD today, and came to the track, you still got your 200 air squats in!
*Those that did the WOD today, I had sub in 150 SINGLE unders.
King 13:06 (SU)
Laura A 13:10 (SU)
Joe M 14:58 (SU)
Matt Erb 15:55 (SU)
Joy C 15:01
Matt Coyle 15:31
Alona 16:42
Jen S 16:58
Ashley 16:58
Jill H 17:41
Dave N 16:09
Flounder 18:03
5:30 PM
Aidan 11:40 43 24:04
Jacob 12:03 63# 23:52
Twinnie 13:01 50# 28:30
Melissa 12:09 50# 28:45
Shawna 14:56 65# 29:39
Alex 13:28 35# 27:44
for the record, I rowed 1000 meters instead of doing 30 calories on the assault bike
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