Monday November 30, 2009

21-18-15-12-9-6
100 ft. lunges
Pullups
Situps

View Previous Times:
Tuesday October 13, 2009

Roster:
Leslie, Krista, Tracy, Sarah, Jen, Mike l., Mike C., Josh and Paul

Times:

Sunday November 29, 2009

REST DAY

Saturday November 28, 2009

Run!

10 Rounds of:
200M Run
with a 1 minute rest in between.
OR
4 Rounds
800M Run
with 3 minutes rest in between.
TIME!

View Previous Times:
Saturday June 27, 2009 - 800M Run
Saturday July 25, 2009 - 200M Run

No Class Today.

Friday November 27, 2009

200M Run, 10 Deadlifts
200M Run, 9 Deadlifts
200M Run, 8 Deadlifts
200M Run, 7 Cleans
200M Run, 6 Cleans
200M Run, 5 Cleans
200M Run, 4 Clean and Jerks
200M Run, 3 Clean and Jerks
200M Run, 2 Clean and Jerks
200M Run, 1 Overhead Squat

View Previous Times:
Wednesday September 23, 2009

Roster:
Leslie, Krista, Sarah, Jen, Mike L., Mike B. and Paul

Times:

Thursday November 26, 2009

Rest Day and more importantly,
HAPPY THANKSGIVING!

Wednesday November 25, 2009

250M Row
10 Thrusters
50 Double Unders (150 Singles)
250M Row
8 Thrusters
40 Double Unders (120 Singles)
250M Row
6 Thrusters
30 Double Unders (90 Singles)
250M Row
4 Thrusters
20 Double Unders (60 Singles)
250M Row
2 Thrusters
10 Double Unders (30 Singles)

Roster:
Krista, Sarah, Cheri, Jen, Mike L., Mike B., Dan, Josh and Paul

Times:

Tuesday November 24, 2009

20-15-10
200M Run
Kettlebells
Burpees
Situps
Finish with a 200M Run

View Previous Times:
Friday September 25, 2009

Paul doing FRAN in 4:17!


Roster:
Leslie, Krista, Jen, Sarah, Mike L, Danny, Mike B., Josh and Paul

Times:

Monday November 23, 2009

REST DAY

Sunday November 22, 2009

3 Rounds
400M Run
10 Power Cleans
20 Pushups
30 Squats

Roster:

Leslie, Sarah, Dana, Jen and Paul

Sarah did 4 Rounds of 400M Run and 50 Squats.


Times:

Saturday, November 21, 2009

150 Kettlebell Swings

Run 200m everytime you stop.

View Previous Times:
Wednesday August 05, 2009

Roster:
Sarah, Jen, Mike L. and Paul

Times:

Excellent First Workout Sarah!

Friday November 20, 2009

REST DAY

Thursday November 19, 2009

5 Rounds
Lunges 100 feet
25 Double Unders (75 Singles)
10 Burpees

View Previous Times:
Friday July 24, 2009

Roster:
Krista, Sandra, Jen and Paul

Times:

Wednesday November 18, 2009

100 Pullups
100 Pushups
100 Situps
100 Squats

Roster:
Leslie, Krista, Odilia, Jen, Mike L. and Paul

Times:

Tuesday November 17, 2009

REST DAY

Monday November 16, 2009

5 Rounds
12 Deadlifts (95/135)
9 Hang Cleans (95/135)
6 Jerks (95/135)

Roster:
Leslie, Krista, Jen, Mike l. and Paul

Times:

Sunday, November 15, 2009

Run 5K
For all of you who didn't do it last time.

Roster:
Leslie and Paul

View previous times:
Saturday August 15, 2009

Times:

Saturday, November 14, 2009

Rest Day

Friday November 13, 2009

No Class Today!
Fall Festival at Westar Elementary.

Run a 5K or Run 800M then 400M Backwards twice or 4x800M Runs with 3 minutes rest between or Lunge 400M. Do one of these all out.

Thursday, November 12, 2009

AMRAP in 15 Minutes
250M Row
7 Push Press

Roster:
Krista, Odilia, Jen and Paul

Times:

Wednesday November 11, 2009

Rest Day!
You Need It!

Tuesday November 10, 2009

25 Wallballs (14/20)
25 Lunges
25 Box Jumps (20"/24")
25 Jumping Pullups
25 Kettlebells (35/53)
25 Knees to Elbows
25 Push Press (30/45)
25 Back Extensions or Situps
25 Burpees
25 Double Unders (75 Singles)

Do 50 reps of each if you are a Fire Breather.

View Previous Times:
Tuesday June 16, 2009

Roster:
Leslie, Krista, Sandra, Jen, Mike L. and Paul

Times:

Monday November 09, 2009

21-15-9
Thrusters (65/95)
Pullups

View Previous Times:
Sunday July 12, 2009

Roster:
Leslie, Krista, Odilia, Mike L. and Paul

Paul doing Fran in 4:17 on Tuesday November 24, 2009!


Times:

Sunday November 08, 2009

REST DAY

Saturday November 07, 2009

5K Run

View Previous Times:
Saturday August 15, 2009

No Class Today

Friday, November 6, 2008

3 Rounds
400m Run
21 Kettlebell swings
12 Pullups

Previous times:
Saturday September 04, 2009

Roster:
Leslie, Krista, Jen, Mike L. and Paul

Congrats to Mike L. and Jen for doing their first Pullup Workout without Bands.

Times:

Thursday November 05, 2009

REST DAY

Wednesday November 04, 2009

21-15-9
Squat Cleans (65/95)
Push Press (65/95)
or
Squat Cleans (90/135)
Handstand Pushups

Roster:
Krista, Odilia, Jen, Mike L. and Paul

Times:

Tuesday November 03, 2009

400m Run
50 Double Unders (150 Singles)
50 Situps
40 DU (120 Singles)
40 SU
30 DU (90 Singles)
30 SU
20 DU (60 Singles)
20 SU
10 DU (30 Singles)
10 SU
400m Run

Or do Saturday's workout!

View Previous Times:
Wednesday August 26, 2009

Roster:
Leslie, Krista, Odilia, Sandra and Jen

Thanks Jen!

Monday November 02, 2009

REST DAY

Sunday November 01, 2009

10-9-8-7-6-5-4-3-2-1
Thrusters (60/95)
Burpees
SDHP

Roster:
Leslie, Mike L. and Paul