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December 6, 2018

 #throwbackthursday #circa2012

“Heartburn”
For Time:
1 Mile Run
10 Rounds of “Bergeron Beep Test”
1 Round of “Bergeron Beep Test”:
7 Thrusters, 7 Pull-ups, 7 Burpees “

“Heartburn”
For Time:
1 Mile Run
10 Rounds of “Bergeron Beep Test”
1 Round of “Bergeron Beep Test”:
7 Thrusters, 7 Pull-ups, 7 Burpees “

“Heartburn”
For Time:
1 Mile Run
10 Rounds of “Bergeron Beep Test” (75/55)
1 Round of “Bergeron Beep Test”:
7 Thrusters, 7 Pull-ups, 7 Burpees “


December 5, 2018

““Tread Water”
For Time:
2k Row
300 Single Unders
10 Rounds of “Cindy””

““Tread Water”
For Time:
2k Row
300 Single Unders
10 Rounds of “Cindy””

““Tread Water”
For Time:
2k Row
300 Single Unders
10 Rounds of “Cindy””


December 4, 2018

Terry Neilon AKA Colonel accumulated 12,321 points!

Heather Lewis accumulated 10,181 points!

GREAT JOB!!!

““Twist and Shout”
AMRAP 14:
1 Power Snatch
2 Overhead Squats
3 Power Clean and Jerks
80 Single Unders”

““Twist and Shout”
AMRAP 14:
1 Power Snatch (95/65)
2 Overhead Squats (95/65)
3 Power Clean and Jerks (95/65)
80 Single Unders”

““Twist and Shout”
AMRAP 14:
1 Power Snatch (135/95)
2 Overhead Squats (135/95)
3 Power Clean and Jerks (135/95)
40 Double Unders”


December 3, 2018

WINNERS ARE: TERRY NEILON AND HEATHER LEWIS.

I will post total points on the board Monday and will award these two this week with their medals. Heather I am pretty sure Terry has a first class ticket to Mexico for you. Cause he is definitely a man of his word!

GREAT JOB!

If you want to know how many calories you rowed in the spirit of rowvember get with Coach KJ and she will get that # for you!

““Long Gone”
5 Rounds:
1 Minute Wallballs
1 Minute Dumbbell Snatches
1 Minute Calorie Bike
1 Minute Rest”

““Long Gone”
5 Rounds:
1 Minute Wallballs (14/10)
1 Minute Dumbbell Snatches (35/25)
1 Minute Calorie Bike
1 Minute Rest”

““Long Gone”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Dumbbell Snatches (50/35)
1 Minute Calorie Bike
1 Minute Rest”


December 1, 2018

2017 Christmas Parade Flashback. We aren’t there this year, but we will be next year! Mark your calendars!

  • D-DAY Partner WOD
  • For Time (with a Partner)
  • Phase 1: “Overlord”
  • 1944 meter Row
  • Phase 2: “Airborne Drop”
  • 60 Pull-Ups
  • 300 meter Run
  • Phase 3: “Omaha Beach”
  • 6 – 50 meter Farmer Carries
  • 300 meter Run
  • Phase 4: “Utah Beach”
  • 60  Push-Ups
  • 300 meter Run
  • Phase 5: “Gold Beach”
  • 60 Kettlebell Swings
  • 300 meter Run
  • Phase 6: “Sword Beach”
  • 60 Thrusters (45/35 lb)
  • 300 meter Run
  • Phase 7: “Juno Beach”
  • 60 Man-on-Fire Burpees
  • 300 meter Run

  • D-DAY Partner WOD
  • For Time (with a Partner)
  • Phase 1: “Overlord”
  • 1944 meter Row
  • Phase 2: “Airborne Drop”
  • 60 Pull-Ups
  • 300 meter Run
  • Phase 3: “Omaha Beach”
  • 6 – 50 meter Farmer Carries
  • 300 meter Run
  • Phase 4: “Utah Beach”
  • 60  Push-Ups
  • 300 meter Run
  • Phase 5: “Gold Beach”
  • 60 Kettlebell Swings
  • 300 meter Run
  • Phase 6: “Sword Beach”
  • 60 Thrusters (45/35 lb)
  • 300 meter Run
  • Phase 7: “Juno Beach”
  • 60 Man-on-Fire Burpees
  • 300 meter Run

  • D-DAY Partner WOD
  • For Time (with a Partner)
  • Phase 1: “Overlord”
  • 1944 meter Row
  • Phase 2: “Airborne Drop”
  • 60 Pull-Ups
  • 300 meter Run
  • Phase 3: “Omaha Beach”
  • 6 – 50 meter Farmer Carries
  • 300 meter Run
  • Phase 4: “Utah Beach”
  • 60  Push-Ups
  • 300 meter Run
  • Phase 5: “Gold Beach”
  • 60 Kettlebell Swings
  • 300 meter Run
  • Phase 6: “Sword Beach”
  • 60 Thrusters (45/35 lb)
  • 300 meter Run
  • Phase 7: “Juno Beach”
  • 60 Man-on-Fire Burpees
  • 300 meter Run

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November 30, 2018

SO…..ROWVEMBER IS COMING TO AN END!
FINAL CHALLENGE OF THE MONTH TODAY: Whoever has the most improvement in their 2K Row from last month gets an extra 1000 points to add to their scores. One female and one male winner!

GOOD LUCK!

“Push Press
Heavy Set of 10
“Clothesline”
AMRAP 12:
2 Push Presses
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses
4 Toes to Bar
4 Box Jump Overs (24/20)
….
Up by (2) reps until the finish.”

“Push Press
Heavy Set of 10
“Clothesline”
AMRAP 12:
2 Push Presses (75/55)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (75/55)
4 Toes to Bar
4 Box Jump Overs (24/20)
….
Up by (2) reps until the finish.”

“Push Press
Heavy Set of 10
“Clothesline”
AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
….
Up by (2) reps until the finish.”

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