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Saturday, May 31, 2014

Games 140531

7:15am Pilates
8:15am Free Class
9:15am & 10:15am Regular WODs
June On Ramp starts Monday so if you're on the edge stop by for the free class. Talk to me or any coach for details afterwards if you are still standing:)
I think goals should never be easy, they should force you to work, even if they are uncomfortable at the time.
Michael Phelps
 

1.) 30 Strict Muscle-ups, Start with strict and if failure occurs aid with light kip. False grip only.
30 Burpee Box Overs 24/20
30 Strict Pull-ups, make sure that chin clears that bar even if you’re using a band to assist.
30 Burpee Box Overs 24/20
30 Strict Handstand Push-ups
*2.) 8 min amrap
3 Clean & Jerk 185/120lb
2 Box Jumps 36/30
1 Rope Climb
*3.) Run 5K with vest or pack. Beat your last weeks time so wear a watch and be accountable for your pace. Mens standard is 27 min or under and female 29 and under.

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Pilates & Free WOD
Totally Brod out with Kayla. Then Rxd some grilling.
8
0
Matthew Luepke, Erin Buntin, Anna Schumacher, Rosa Francour, Antonia Shanle, Theresa Rosenquist, Alyssa DeNoble and Lindsey Koehler
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Alyssa DeNoble
First muscle up! 4 of them! :):):) Congrats to Cassie on hers too!
29min
4
1
So proud of you!!!!! Congrats!
Anna Schumacher
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Anna Schumacher
33:17 rx
6+1 c&j for the AMRAP and 33:40 for the 5k with a 20# vest
5
0
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Antonia Shanle
Didnt know we were timed...but I did it
EC-4 rounds flat. Congrats Cassie and Alyssa on their first muscle ups!!
9
0
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Marcie Kyllonen
Didnt time it...but completed--5rds amrap 85#--29:20 for 5k 30# vest
8
0
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Matthew Luepke
7 mile bike, practice transition to the run
Well heres to hoping everything goes smooth tomorrow.
7
0
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Pauly VanderKelen
23 Ring MUs with kip + 7 Burpee pull-ups / 12 strict HSPU +18 with 1 Abmat
5 Rds for 8 Min AMRAP
0
0
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RaLinda Lamberies
28:45 mod everything
Pilates, Free WOD with Rosa 4 rds, EC 3 Rds +1 CJ 95#
8
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Rosa Francour
Pilates, free WOD and 5k with vest
5
0
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Ryne Koehler
29:35/ 4 rounds
Started using some kip after about 13-15 MUs
6
0
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