CLICK HERE to sign up for our SPECIAL 90 Minute Burn the Bird class on Saturday November 24th from 11:00AM-12:30 PM
All levels and abilities welcome!
3 rounds of:
2 sets of MAX reps of strict pull-ups (in 3 minutes)
2 sets of MAX reps of shoulder presses, 115 / 75 lb. (in 3 minutes)
Max-calorie row (in 3 minutes)
Accumulated L-sit hold (in 3 minutes)
Your score will be total reps/calories or seconds for each exercise.
3 rounds of:
2 sets of MAX reps of strict pull-ups (in 3 minutes)
2 sets of MAX reps of shoulder presses, 115 / 75 lb. (in 3 minutes)
Max-calorie row (in 3 minutes)
Accumulated L-sit hold (in 3 minutes)
Your score will be total reps/calories or seconds for each exercise.
Quote:
"Courage is resistance to fear, mastery of fear, not absence of fear."
- Mark Twain
5:15
ReplyDeleteKing 27/32/162/202=423 Rx
Jeremy D 49/25/148/185=407 Rx
Kevin B 36/41/163/251=491 @ 95#
Sean S 53/38/173/150=414 Rx
Colleen 25/62/131/190=408 @65#/band/box LSIT
Susan A 21/34/120/99=274 @60#/band
Laura S 35/45/104/119=303 @55#/band
Theresa L 31/25/108/210=374 @65#/band
6am
ReplyDeleteManisha 18, 46(45), 103,237(box)=404
Ben m 22, 25(95),145,203(Kn)=412
Jeff G 38(bnd),66(65),101,134(kn)=339
Matt D 33, 42 (65),139, 190(kn)=404
Nikki M 34, 44, 131,205,414Rx
Mike Pi 40,47,146,90kn=329
Sam B 54(rr),61,140,125(Kn)=381
7am
ReplyDeleteMak 164 (ASQ), 68 (StepUp),55(ergbike),200(h.plank)=328 (2rnds)
Anna C 46(bnd),33(55),102,88kn=269
Jess M 25(bnd),30(55), 128,142(kn)=325
Joelle 44(bnd), 34(65),99,155(kn)=332
Marla 27(bnd), 39(65), 76(bike),180(kn)=322
12:15pm
ReplyDeleteNicole N 26(bnd),32(45),89,146=293
Jess A 51(rr),44(53), 106, 100(bx)=301
Remer 50(SomeROM), 41,133,110=334
Liam 65(rr),58(65), 153,161(bx)=437
Rich A 45,44,151,155(kn)=396
Micah 26, 43,129,160=358rx
Jaivin 25bnd,55(65),96,145(kn)=321
Villanova
ReplyDeleteCate 32 (band)/ 39 (53)/ 123/ 183 kn= 377
Bri 30 (band)/ 44 (45)/ 121/180 kn= 375
Heather 23 (band)/ 35 (53)/ 148/ 188= 394
Subhan 29 rom/ 40/ 86/ 180 kn= 340
Matt K 54/ 54 (95)/ 154/ 202= 464
330
Erik 24 (band)/ 39 (95)/ 131/ 91 (plates + kn)= 285
Lea 33 (band)/ 92 (45)/ 130/ 121= 376
Jill H 30 (band)/ 61 (55)/ 114/ 129 (plate + kn)= 334
Matt T 41/ 48 (30 db)/ 125/ 148 kn= 362
9:30a
ReplyDeleteLucas 32/50/138/145=365 Rx
Mary H 40/40/110/195=385 65#/band/box
Barb Z 56/85/78/planks=219 sc
Kevin H 38/39/136/125=338 Rx
Holly F 43/30/119/197=389 55#/band/box
Chris 26/45/108/118=296 70#/band/box
Aimee 47/49/120/210=426 Rx
430
ReplyDeleteKeith 33/44/148/94= 319 rom l- sit
Tori 30/81/95/130= 336 (band, 65)
Alona 30/55/120/124= 329 (band, 65)
Possum 75/8/119/145= 420 rx
Laura A 25/54/145/183= 407 (65)
Nicole M 43/39/106/178= 366 (band, 65, box)
Kevin T 49/35/130/191= 405 (95)
Christine 68/45/109/170= 392 (kn, 55, band)
Karen M 31/54/112/119= 316 (55, band, box)
530
Jeff
Josh
Jilla
Adam 37/41/173/121= 372 rx
Kayla 55/62/143/200= 460 rx
Alex Th 23 band/31 (55)/ 119/205 (band, kn)= 384
Shawna 22 (band)/ 40 (55)/ 107/180= 349 (13", band)
Austin 19/ 40 (75)/ 138/ 190 kn= 387
Cassandra 19 (band)/ 34 (55)/ 129/ 210 kn= 392
Samson 32/ 29 (75)/ 113/ 190= 354
Randy 37/ 54 (75)/ 160/ 186= 437
Erika 34 (band)/ 67 (55)/ 104/ 84 (band)= 281
Rehka 55 (25)/ 60 rr/ 75/ 97 box= 287
Joe S 48/44/124/95= 311 rx
Brian z 53/ 54 (95)/ 104/ 135= 346
Cory 50/51 (95)/ 177/ 165= 448
Chris 23/ 50/ 167/ 79 kn= 319
Sorry J squad
ReplyDeleteJeff 44/51/150/155= 400 rx
Josh 53/ 63 (55db)/152/194=462
Jilla 30/38/113/180= 361 rx
6:30
ReplyDeleteCaitlyn 43/35/128/176 382 55/knees
Michael C 27/62/138/189416 75#
Steph Mc 24/36/91/179 330 55#
Liz 31/58/120/157 366 band knee 40#
Trini 48/70/88/80 35
Gia 39/54/94/150 337 55 band list
Chad 39/90/94186 409
Jamie 22/57/151/161 390 Rx
Pier 35/47/144/97 323
7:30
Missy 30/67/105/127 329 band 40 knees
Alex 29/68/108/210 415 band 55
Kim 28/60/108/134 320 band 35
Noel 37/64/92/111 304 35db
Ari 25/65/148/103 341 95 knees
Mark S 26/49/169/188 432 95
Mike Ro 47/40/127/232 446 95
Neil DeL 1052/182/92 336