Week 2 stats and updated totals

Wow Week 2 drew quite a nice crowd and some very impressive numbers great job to all.

Week #2

Updated Totals

9/8/11

Warm up 500 m row, burppes

Skills: Handstands

WOD
100 m Run (Weighted) 15 Sit-up (abmat)s 15 Push-ups 200 m Run (Weighted) 30 Sit-up (abmat)s 30 Push-ups 400 m Run (Weighted) 45 Sit-up (abmat)s 45 Push-ups 200 m Run (Weighted) 30 Sit-up (abmat)s 30 Push-ups 100 m Run (Weighted) 15 Sit-up (abmat)s 15 Push-ups

Comp Day 2/10

Warm up
As needed to prepare for today.

Skills:  Open Gym

The WOD is a 3 parter and your total points for each category will be added together for you place for the day.  So For instance.

Event 1=  10pts, Event 2 – DNP Event 3- 4 would equal 14pts for the day.  Again for points to register you must be able to do the work RX’d.

Event #1. 2 minutes to complete as many pull ups as you can.  You mayDismount bar as needed.

Event #2 For time run 1200meters (3 laps around)

Event #3 2 minutes as many burpees as you can do.

There will be 5 minutes rest between events

THURSDAY SEPTEMBER 15TH 6PM-7PM we will be hosting a running Bio-Mechanics seminar.  Cost $10 per person.  Flyers and sign up sheets will be posted Today

There will be no 5:30pm classes or 6:30pm classes that day.  Who ever attends may do a WOD after at around 7:15

9/6/11

15 min AMRAP
6 press (115/65)
9 push press (115/65)
12 burpee

9/2/11

Skill Day
Choose from the following
muscle up
double under
overhead squat
snatch

Pick one and work on it for twenty minutes
WOD
15min AMRAP
5 medball cleans
10 1 legged squats
15 double unders

9/1/11

Gym Highlights (we need more footage of members doing awesome stuff)

Warm up
150 double unders

Skills
pistols

WOD
7 rounds of 7
Handstand push up
135lb thruster
c-t-b pull up
ring dips
knees to elbow
burpee
135lb split jerk

Sports Con
double sand bag 1 mile run

Then 8 minutes AMRAP
30 push ups
50 ghd situps

8/31/11

Blake muscle up

Warm up
Open gym

Skills Knees to elbow

WOD
5 rounds
Squat clean n jerk x 5 (205/115)
Deadlift x10 (205/115)

Sports Con
5×5 split jerk

2 power clean/10 double unders on the minute every minute for 15 minutes

Comp Day 1 stats

Yay a great showing from the ladies 4 were able to complete RX’d.

Point scoring same as before.  Best performer get most points (based off RX’d participants.

Everyone did a great job yesterday.  A big shot out to Marge who has greatly increased her kipping skill.

Make up will be Thursday 9/1/11 at 7:30pm since we are closed Saturday.

Next Event will be Wednesday September 7th.

Ladies
Michele – 11:09 = 4pts
Monica – 12:34 = 3pts
Mel – 13:44 = 2pts
Kim – 15:08 = 1pt

Men
Blake – 8:55 = 10pts
Noah – 9:02 = 9pts
Dom – 9:08 = 8pts
Brady – 9:46= 7pts
Chris – 11:57  6pts
Nick – 12:02 = 5pts
Miles – 13:28 = 4pts
Cedar – 13:35 = 3pts
JOe – 15:18 = 2pts
Sean – 17:56= 1pt

8/30/11

Warm Up
3 x12 GHD SU/GHD BX

Skills
Push press

WOD
21,15,9
Overhead squat/Sumo DL High Pull

Sports Con
3 rounds of 200M firemans carry

150 pull ups

8/29/11

THERE IS NO 9AM CLASS TODAY.

Comp event #1
Warm up
5,10,15
Handstand push ups
burpee

Skill
Work on Squat Clean

Comp WOD
30,20,10
Pull up
Wall ball
800m run

Sports Con
Work the four cone drill for 10 minutes (instructor chooses rotations)

WOD
5 rounds
15 burpees
15 wall ball (high as u can throw it)
250m row