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6 PM workout tonight
Wednesday 090401
"Kitchen Sink"
20 Reps of each exercise:
Jumping pull ups
Push ups
Sit ups
35# DB Push press
Knees to elbows
Deadlift
Back extensions (Supermans)
Handstand push ups
Double unders
20# Wall ball
Muscle ups
25# DB Thrusters
1.5 pood Kettlebell swings
Box jumps
Pull ups
95# Hang squat cleans
Slam balls
Rowing (calories)
Burpees
Post your time to comments.
Med ball sit ups with the O.C. Register photographer looking on
Tuesday 090331
For Time:
100 Squats
30 Box jumps
30 Sit ups with weighted ball
30 Kettlebell swings
30 Push press
30 Knee to elbows
30 Wall balls
Row 1000M
Post your time to comments.
J Norm doing unassisted (except the wall) Hand Stand Push Ups (HSPU).
RESULTS FOR TODAY!!
Brandon 16:01
Rob P. 15:54
Shane 22:29
Tyler 20:44
Chris P. 16:55
Laura 15:31
Sandra 22:32
Brandi 15:55
Sonya 18:20
Robin 24:07
Christi 24:08
R.J. 23:55
Bialo 15:16
Mitch 14:50
Mike S. 17:24
Jeff 15:20
P.M. CLASS RESULTS:
Josh 25:30*
Stephanie 26:401*
Dalia P. 20:52*
Jensen 12:50* (Half)
Danny 18:32* (Half)
Janel 18:32*
Monday 090330
"Christine"
3 rounds for time of:
Row 500M
12 Deadlifts (Bodyweight)
21 Box Jumps
Post your efforts to comments.
Emphasis movement today is the Deadlift
Todays Times: on comments
Sunday 090329
Active Rest Day
Nerissa (our newest member) is starting L.A. Cities Fire Academy in July. She has picked us to keep her in shape to excel in the drill school. Welcome, and thanks Nerissa!
CLICK HERE to check out our very own J. Norm is his previous life. (He is lead guitar).
Saturday 090327
"Rowing To Sparta"
Row 250M
25 Pull ups
Row 250M
50 Box jumps
Row 250M
50 Deadlifts (135# M - 95# W)
Row 250M
50 Push ups
Row 250M
50 Floor wipers
Row 250M
50 KB Clean & press (35#, 25 each arm)
Row 250M
25 Pull ups
Row 250M
Post your time to comments.
Brandon shows his strength in bar to chest pull ups
RESULTS FROM SATURDAY:
Rob P. 26:02
Sonya D. 31:29
Lorie 31:00
J. Norm 35:00
Brandon D. 32:00 (50 extra KB Cleans)
Jeff 28:16
Bialo 27:54
Chris P. 29:07
Janel P. 39:04
Mike P. Finished!
DJ Chris 42:43
Nerissa 38:46
Ryan 41:25
Robin H. 36:58
Jensen H. 31:26 (no rowing)
Sara H. 30:30 (no rowing)
Friday 090327
For time:
45 Double unders
45 Squat cleans (Suggested loads for elite athletes are 135# M - 95# W)
45 Ring dips
45 Double unders
Post your time to comments.
Sandra shows us what an American KB Swing looks like
Thursday 090326
As many rounds as possible in 20 minutes of:
5 Handstand push ups
10 "L" pull ups
15 Walking lunge steps
Post your time to comments.
Girls like Jensen!
Results for today!
Matt 9
Brandon 10
Antonia 6
Sandra 6
Nerissa (our newest member)! 6
J Norm 8
Denise 6
Sara 5
Josh 5
Wednesday 090325
"Fran"
21-15-9 reps of:
Thrusters (95# - 65#)
Pull ups
Post your time to comments.
Brandon and Overhead Squats. When he masters this, I'll have nothing more to throw at him!
RESULTS FOR TODAY:
Brandon 7:22
Matt 9:10
Tyler 10:51
Brandi 10:45
Sandra 9:07
Jeff 5:12
Robin 11:59
Sonya 8:52
Bialo 4:18
Chris P. 6:14 (P.R. by 3 full minutes!!!!!)
Tuesday 090324
”Jensen”
Pull ups 5 reps 5 rounds for time. Post your time to comments. Jensen this workout's namesake Matt 25:20 Brandon 20:04 Brandi 17:31 Tyler 26:29 Shane 32:06 Antonia 26:53 Michelle 27:35 Sandra 30:53 Robin 28:25 R.J. 30:19 Sonya 29:08 Chris P. 19:34 Suff 24:22 Bialo 22:08 King Kahn 27:56** Jake 26:39 Tim M. 25:59 Jeff 32:16** Jensen 20:14 (3 rounds) Janel 30:01 ** = Added some extra 500M rows
Push ups 10 reps
Box jumps 15 reps
Wall ball 20 reps
Dumbbell swings 15 reps
Sit ups 10 reps
Knees to elbows 5 reps
Monday 090323
3 rounds for time:
Row 500M
21 Burpees
Run 400M
Post your time to comments.
