Monday, December 31, 2012

KB Swing, P Cleans, GHD Hip Ext.

Noon (12pm) classes will resume Jan. 7th.
__________________________________

Holiday Class Schedule:
Dec. 31st - 9am only
Jan 1st - 11am only

_____________________

Best result for Saturday's WOD:

Consecutive Double-unders:   Daniel Smith 114 /
Strict Press:   Eric Oden 175# / Julie Smith 85#
Conditioning:  Daniel Smith 
____________________________

WOD

A) Endurance
Row: 7 minute max effort  Video

B) Barbell

Every minute for 7 mins:
1 Power Clean + 2 Front Squats + 1 Push or Split Jerk

C) Conditioning
21-15-9
Kettle Bell Swing, 70/55#
Power Cleans, 135/95#  Video
GHD Hip Extentions

Saturday, December 29, 2012

Box Jumps, OH Walking Lunges, K2E, Burpees, Pull-ups

Noon (12pm) classes will resume Jan. 7th.
__________________________________

Holiday Class Schedule:
Dec. 31st - 9am only
Jan 1st - 11am only

_____________________

Best result for yesterday's WOD:
"Nasty Girls" - Collin Walsh 11:54
____________________________

WOD

A) Endurance
5 attempts at max effort unbroken Double-unders

*Post most

B) Strength
Strict Press:  1-1-1-1-1-1-1

*Post heaviest


C) Conditioning
For time:
100 Box Jumps, 24/20"
75 Overhead Walking Lunges, 25/15#
50 Knees To Elbows
25 Burpees
10 Pull-ups

*Post time


Friday, December 28, 2012

Air Squats, Muscle Ups, HPC's

Noon (12pm) classes will resume Jan. 7th.
__________________________________

Holiday Class Schedule:
Dec. 31st - 9am only
Dec 1st - 11am only

_____________________

Best result for Thursday's WOD:

1 Mile Run:  Daniel Smith 5:46 / Patty Thompson 7:??
Conditioning:  Collin Walsh 13:36 / Julie Smith 17:45
____________________________________________

WOD (watch the videos)

A) Endurance
Row 500 meters for time
Video: Rowing tips w/ Jason Khalipa

B) Barbell
Hang Squat Clean:  3-3-3-3-3 
Video: Hang Squat Clean Demo

C) Conditioning
3 rounds for time:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans, 135/95#

Video:  WOD Demo

*Post results for A, B & C to the board

Thursday, December 27, 2012

Hero WOD: "Adrian"

Noon (12pm) classes will resume Jan. 7th.

Holiday Class Schedule:
Dec. 31st - 9am only
Dec 1st - 11am only

___________________________________

Best result for Wednesday's WOD:

Max Effort Unbroken Body Weight Back Squats:   Eric Oden 30 / Julie Smith 20
Conditioning:   Eric Oden  / Julie Smith
_________________________________________________________________

WOD

A) Endurance
Run 1 mile for time

B) Barbell
Muscle Snatch:  3-3-3
Power Snatch:  3-3-3
Squat Snatch:  3-3-3

Note: Increase weight each of the 9 sets.  Post heaviest set to the board.

C) Conditioning
7 rounds for time of:
3 Forward Rolls
5 Wall Climbs
7 Toes To Bars
9 Box Jump, 30/24"

*Post results for A, B & C to the board.



Wednesday, December 26, 2012

Hero WOD: "DT"

Noon (12pm) classes have been cancelled and will resume Jan. 7th.

Holiday Class Schedule:
December 26th - 9am only
_______________________________________________________

Best result for Monday's WOD:

Death by Burpees:   Dallas Hindman 19 / Julie Smith 15
Barbell:   Eric Oden 215# / Rachel Shearer 105#
Conditioning:   Daniel Smith 13:48 / Julie Smith 16:41

_______________________________________________

December 26th - 9am only

WOD

A) Endurance
100 Double-unders
200 meter Broadjump
300 meter Row
400 meter Run

B) Barbell
EMOM for 3 minutes: 2 Squat Clean + 3 Jerk + 4 Power Clean, 135/85
Rest 3 minutes
EMOM for 3 minutes: 5 Power Snatch, 115/75

C) Strength
Max Effort Unbroken Body Weight Back Squats

D) Conditioning
5 Rounds for time:
12 Deadlifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105

Video: "DT" Hero WOD Demo with Annie Thorisdottir

*Post results for A,B,C & D to the board.



 

Monday, December 24, 2012

Lunges, Wall-climbs

Noon (12pm) classes have been cancelled and will resume Jan. 7th.

Holiday Class Schedule:
December 24th, 9am only 
December 25th, no classes
December 26th, 9am only
_______________________________________________________

Best result for Saturday's WOD:

Conditioning:   Nathan Berg - 8 rounds
Unbroken Body-weight Deadlifts:   Daniel Smith - 50 reps

_______________________________________________

December 24th - 9am only

WOD

A) Endurance
Broadjump 200 meters, 5 burpees every 10 jumps


B) Barbell
EMOM for 7 minutes
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

Note:  Increase weight each set.


C) Conditioning
5 Rounds
50 Lunges
7 Wall-climbs

*Post results for A,B & C to the board.





 

Saturday, December 22, 2012

Burpees, Atoic Sit-ups, Box Jumps

Noon (12pm) classes have been cancelled and will resume Jan. 7th.

Holiday Class Schedule:
December 24th, 9am only 
December 25th, no classes
December 26th, 9am only
_______________________________________________________

Best result for yesterday's WOD:

Men:  Collin Walsh - 22:00
Women:   Julie Smith - 32:15
____________________________

WOD

A) Complete as many rounds and reps as possible in 20 minutes of:

20 Burpees
10 Atomic sit-ups, 45/25#
5 Box Jumps, 36/24"

*Post results to board

B) Max effort unbroken body weight deadlifts

C) 3x Max effort unbroken muscle-ups or pull-ups - rest 60 secs.

*Post reps to board


Friday, December 21, 2012

"Annie", "Isabel", "Jackie"


Noon (12pm) classes have been cancelled and will resume Jan. 7th.

No classes December 24, 25 & 26.
_______________________________________________________

Best result for Yesterday's WOD:

Conditioning - Collin Walsh 27:05
____________________________

"The Split Jerk: Start to Finish" by Chad Vaughn, CrossFit Journal article [pdf]
_______________________________________________________________

WOD

Endurance
50-40-30-20-10
Double-unders
Sit-ups

*Post time

Barbell
30 Power Snatches, 135/95#

*Post time

Conditioning
Row 1000 meters
50 Thrusters, 45/30# Barbell
30 Pull-ups

*Post time

Thursday, December 20, 2012

12 Days of CrossFit

 ChaseGrinley_kettlebellHS_th.jpg

Noon (12pm) classes have been cancelled and will resume Jan. 7th.

No classes December 24, 25 & 26.
_______________________________________________________

Best results for Yesterday's WOD

Conditioning
Men:  Kevin Buford 5:30
Women: Julie Smith 12:25
________________________________________________

Video:  "Coaching the Squat Clean" with Josh Everett -  [wmv] [mov] [HD mov]
___________________________________________________________________________

WOD
1 Lap (200 m run)
2 Deadlift 245/135#
3 Box jumps 24/18"
4 Pull ups
5 Burpees
6 KB Swings 55/35#
7 Air Squats
8 Push ups
9 Double-unders
10 Lunges
11 Knees-to-Elbows
12 Thrusters, 95/65#

This works just like the 12 Days of Christmas song: 
1
2,1
3,2,1
4,3,2,1...
12,11,10,9,8,7,6,5,4,3,2,1

*Post time to the board.

Wednesday, December 19, 2012

Benchmark WOD: "Diane"

Noon (12pm) classes have been cancelled and will resume Jan. 7th.

No classes December 24, 25 & 26.
_______________________________________________________

Best results for Yesterday's WOD


Conditioning:
Men:  Nathan Berg 6 Rds + 9 Front Squats + 15 GHD SU's
Women:  Julie Smith 6 Rds + 9 Front Squats
________________________________________________

Video:  "Coaching the Push Press" with Miranda Oldroyd - video [wmv] [mov] [HD mov]
___________________________________________________________________________

WOD

Endurance
Choose one:
Run:  2x800 meter - rest 1:1
Row: 2x1000 meter - rest 1:1
Jump Rope: 2x100 Double-unders - rest 1:1

Strength

Back squat 5-5-3-3-3-1-1-1-1-1 reps


Conditioning
21-15-9
Deadlift, 225/135#
Handstand Push-ups



Tuesday, December 18, 2012

Front Squats, GHD Sit-ups, Push-ups

Noon (12pm) classes have been cancelled and will resume Jan. 7th.

No classes December 24, 25 & 26.
_______________________________________________________

Best results for Yesterday's WOD
Endurance:  Daniel Smith 171 reps / Patty Thompson 156 reps
Barbell:  Ryan Meyer 165# / Julie Smith 105#
Conditioning:  Ryan Meyer 7:00 / Julie Smith 13:12
_____________________________

Video:  "Coaching the Push Press" with Miranda Oldroyd - video [wmv] [mov] [HD mov]
_________________________________________________________________________

WOD

A) Endurance
Tabata Row
Rest 1 minute
Tabata Double-unders

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".  Post scores to the board.

B) Conditioning
AMRAP 20 minutes:
9 Front Squats, 135/75
15 GHD Sit-ups
21 Hand-release Push-ups (hips & quads cannot touch the floor)

*Post total rounds & reps completed to the board.

Monday, December 17, 2012

Push-ups, Ground to OH, Pull-ups, Thrusters

Noon (12pm) classes have been cancelled and will resume Jan. 7th.

No classes December 24, 25 & 26.
_______________________________________________________

Best results for Yesterday's WOD
Endurance:  TBA
Barbell:  TBA
Conditioning:  TBA
_____________________________

Video:  "Coaching the Deadlift" with Bill Grundler - video [wmv] [mov] [HD mov]
_____________________________________________________________________

WOD

Endurance
Box Jumps:  As many reps as possible in 7 minutes, 24/18"

*Post total reps to the board.

Barbell
Every minute for 7 minutes:
1 Snatch High-pull + 1 Hang Power Snatch + 1 Hang Snatch

*Increase weight each set.  Post heaviest set to the board.

Conditioning
30 Push-ups
30 Ground to Overhead (snatch or clean & jerk), 95/65
30 Pull-ups
30 Thrusters, 95/65

*Post time to the board.

Saturday, December 15, 2012

12 Days of CrossFit

Noon (12pm) classes have been cancelled and will resume Jan. 7th.

No classes December 24, 25 & 26.
____________________________________________________________________________


Event

This Saturday, 10:15am:  Free! Self-defense Seminar / This will be 45 minutes of the most practical things you can do to protect yourself and your family from dangerous people.  Bring someone!
_________________________________________________________________________________

Best results for Yesterday's WOD

Conditioning:  Ryan Meyer  101 Burpees
_____________________________

Pull-up Instruction Series
_______________________

WOD
1 Lap (200 m run)
2 Deadlift 245/135#
3 Box jumps 24/18"
4 Pull ups
5 Burpees
6 KB Swings 55/35#
7 Air Squats
8 Push ups
9 Double-unders
10 Lunges
11 Knees-to-Elbows
12 Thrusters, 95/65#

This works just like the 12 Days of Christmas song: 
1
2,1
3,2,1
4,3,2,1...
12,11,10,9,8,7,6,5,4,3,2,1

*Post time to the board.

Friday, December 14, 2012

Power Cleans, Front Squats, Squat Cleans, Push Jerks

Noon (12pm) classes have been cancelled and will resume Jan. 7th.

No classes December 24, 25 & 26.
____________________________________________________________________________


Event

This Saturday, 10:15am:  Free! Self-defense Seminar / This will be 45 minutes of the most practical things you can do to protect yourself and your family from dangerous people.  Bring someone!
_________________________________________________________________________________

Best results for Thursday's WOD

Endurance:  TBA
Barbell:  Eric Oden
Conditioning: Eric Oden
_____________________________

Pull-up Instruction Series
_______________________

WOD

In 3 minutes do 15 Power Cleans, 135 / 95#, then as many Burpees as possible.
Rest 2 minutes
In 3 minutes do 15 Front Squats, 135 / 95#, then as many Burpees as possible.
Rest 2 minutes
In 3 minutes do 15 Squat Cleans, 135 / 95#, then as many Burpees as possible.
Rest 2 minutes
In 3 minutes do 15 Push Jerks , 135 / 95#, then as many Burpees as possible.

*Post total burpees to the board.

Thursday, December 13, 2012

KBS, J Pull-ups, Hip Ext

Noon (12pm) classes have been cancelled and will resume Jan. 7th.

No classes December 24, 25 & 26.
____________________________________________________________________________


Event

This Saturday, 10:15am:  Free Self-defense Seminar / This will be 45 minutes of the most practical things you can do to protect yourself and your family from dangerous people.  Bring someone!
_________________________________________________________________________________

Best results for Wednesday's WOD

Agility:  Julie Smith 38.5 inches / Eric Oden 48 inches
Strength:  TBA
Conditioning: TBA
_______________________________________________

Pull-up Instruction Series
_______________________

WOD

A) Endurance
Row: 3x500m - rest 2:1

*Post slowest time to the board.


B) Barbell
1) Every 20 seconds for 4 minutes (13 total reps):
1 Power Snatch @ 75% 1 RM

2) Every 20 seconds for 4 minutes (13 total reps):
1 Power Clean @ 75% 1 RM


C) Conditioning
5 Rounds
30 Kettle Bell Swings, 70 / 55#
30 Jumping Pull-ups
30 Hip Extensions

*Post time to the board.


Wednesday, December 12, 2012

L Pull-ups, Turkish Get-ups, Handstand Walk

** Noon (12pm) classes for the month of December have been cancelled and will resume Jan. 7th.
____________________________________________________________________________


Event

Saturday, December 15th 10:15am:  Free Self-defense Seminar / Learn how to protect yourself without throwing a punch or pulling a gun.   This will be 45 minutes of the most practical things you can do to protect yourself and your family from dangerous and psychotic people.  Bring someone!
_________________________________________________________________________________

Best results for Monday's WOD

Endurance:  Rachel Shearer 21 / Eric Oden 20
Barbell:  Julie Smith 60# / Eric Oden 115#
Strength:  Julie Smith / Eric Oden
Conditioning:  Julie Smith 6 / Daniel Smith 7, Kyle Schmitt 7
_______________________________________________

Pull-up Instruction Series
_______________________

WOD

Agility
7x1 Box Jump

Note:  Increase height each set
*Post highest jump to the board.

Strength
Max effort Handstand Hold

*Post time to the board.

Conditioning
5 Rounds
5 L Pull-ups  Demo Video
10 Turkish Get-ups, 50 / 35# Dumb Bell or KB  Demo Video
20' Handstand Walk

*Post time to the board.

Tuesday, December 11, 2012

Back Squats, Front Squats, Overhead Squats

** Noon (12pm) classes for the month of December have been cancelled and will resume January 7th.
____________________________________________________________________________


Event

Saturday, December 15th 10:15am:  Free Self-defense Seminar / Learn how to protect yourself without throwing a punch or pulling a gun.   This will be 45 minutes of the most practical things you can do to protect yourself and your family from dangerous and psychotic people.  Bring someone!
_________________________________________________________________________________

Best results for Monday's WOD

Endurance:   Julie Smith :51 seconds / Mike Carpenter :41 seconds
Strength:  Maggie Beason 210#  / Toan 410# 
Conditioning:  Daniel Smith - 6 rounds

Brilliant effort everyone!
________________________________________________

Pull-up Instruction Series
_______________________

WOD

Endurance
Tabata Double-unders

Note: A Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 rounds.
*Post least amount of reps in any round to the board.

Barbell

Single Arm Dumbell or Barbell Power Snatch:  3-3-3-3-3 (each arm) 
Demo with Gretchen Kittelberger and Christy Phillips - video [wmv] [mov] [HD mov]

*Post heaviest load to the board

Strength
3 Rounds:
15 Back Squats, hold for 1 minute at the bottom of the squat on the 10th rep, 135 / 95#
10 Front Squats, hold for 1 minute at the bottom of the squat on the 10th rep, 95 / 65#
5 Overhead Squats, hold for 1 minute at the bottom of the squat on the 10th rep, 75 / 45#

Note:  Use one barbell.  Taking the bar from the rack is acceptable.
*Post time to the board.

Conditioning
Tabata Burpees

*Post least amount of reps in any round to the board.


Monday, December 10, 2012

Air Squats, Muscle-ups

** Noon (12pm) classes for the month of December have been cancelled and will resume January 7th.
____________________________________________________________________________


Event

Saturday, December 15th 10:15am:  Free Self-defense Seminar / Learn how to protect yourself without throwing a punch or pulling a gun.   This will be 45 minutes of the most practical things you can do to protect yourself and your family from dangerous and psychotic people.  Bring someone!
_________________________________________________________________________________

Best results for Monday's WOD

Endurance:   TBA
Barbell:  TBA
Conditioning:  TBA


Brilliant effort everyone!
________________________________________________

Pull-up Instruction Series
_______________________

WOD

Endurance
4 Sets:
Row 250 meters

*Post fastest time to the board.

Strength
3-3-3-3-3 Deadlift

Note:  Increase weight each set to find your 3 RM.
*Post heaviest load to the board.

Conditioning
12 minute AMRAP:
50 Air Squats
3 Muscle-ups (scale to 9 chest-to-bar reverse grip pull-ups)

*Post rounds and reps to the board.

Midline
15 GHD sit-ups
15 Jumping Good Mornings, 45 / 30# bar
15 Toes-to-Bar
15 Bar of Death


Saturday, December 8, 2012

Run, Press, Pistols, Pull-ups

** Noon classes for the month of December have been cancelled and will resume January 7th.
____________________________________________________________________________


Event

Saturday, December 15th 10:15am:  Free Self-defense Seminar / Learn how to protect yourself without throwing a punch or pulling a gun.   This will be 45 minutes of the most practical things you can do to protect yourself and your family from dangerous and psychotic people.  Bring someone!
_________________________________________________________________________________

Best results for yesterday's WOD

Endurance:   Patty Thompson 7:15
Barbell:  N/A
Conditioning:  Paul Richardson 3:29

Brilliant effort everyone!
________________________________________________

Partner Conditioning WOD

10 Rounds:
Run 200 meters
10 Strict Press, 95 / 65#
Run 200 meters
10 Pistols
Run 200 meters
5 Strict Chest-to-Bar Pull-ups

Friday, December 7, 2012

HSPU, KBS, Box Jumps

** Noon classes for the month of December have been cancelled and will resume January 7th.
____________________________________________________________________________


Event

Saturday, December 15th 10:15am:  Free Self-defense Seminar / Learn how to protect yourself without throwing a punch or pulling a gun.   This will be 45 minutes of the most practical things you can do to protect yourself and your family from dangerous and psychotic people.  Bring someone!
_________________________________________________________________________________

Best results for yesterday's WOD

Endurance:   Brett McQuilon 12:46 / Angela Horn 16:03
Barbell:   Brett McQuilon 185# / Maggie Beason 115#
Conditioning:   Brett McQuilon 15:28 / Aubrey Baker 26:28

Fantastic work everyone!
________________________________________________

WOD


A) Endurance (10 minute cap)

1000 Fast Single Unders

*Post time to board.

B)  Barbell
3 Rounds
4 Snatch High-pull
3 Power Snatch
2 Overhead Squats
1 Snatch

Note:  Increase weight each round.  *Post heaviest weight to board.

C)  Conditioning
12-9-6
Handstand Push-ups
Kettle Bell Swings, 70 / 55#
Box Jumps, 36 / 30"

*Post time to board.

Thursday, December 6, 2012

Thrusters, Pull-ups

** Noon classes for the month of December have been cancelled and will resume January 7th.
____________________________________________________________________________


Event

Saturday, December 15th 10:15am:  Free Self-defense Seminar / Learn how to protect yourself without ever throwing a punch or pulling a gun.   This will be 45 minutes of the most practical things you can do to protect yourself and your family from dangerous and psychotic people.  Bring someone!
_________________________________________________________________________________

Best results for yesterday's WOD

Women:  Julie Smith - 17:02
Men:  Nathan Berg - 16:29

Great job everyone!
____________________________________________________________________

WOD:

Endurance
3 Rounds
Row 250 meters
50 Double-unders (Scale:  3 to 1 singles)
Run 400 meters

*Post time to the board.

Barbell
10 minutes to establish a 1 RM for:
Squat Clean & Jerk

*Post heaviest load to the board.

Conditioning
30-25-20-15-10-5
Thrusters, 75 / 45#
Pull-ups 

*Post time to the board.

Wednesday, December 5, 2012

Benchmark WOD - "Nancy": Run, OH Squats

** Noon classes for the month of December have been cancelled and will resume January 7th.
________________________________________________________________________________ 


Event

Saturday, December 15th 10:15am:  Free Self-defense Seminar / Learn how to protect yourself without ever throwing a punch or pulling a gun.   This will be 45 minutes of the most practical things you can do to protect yourself and your family from dangerous and psychotic people.  Bring someone!
_________________________________________________________________________________

Best results for yesterday's WOD

Endurance:  Nathan Berg - 3:27 / Trisha Meaney, Patty Thompson, Julie Smith - 4:20
Barbell:  Eric Oden - 155# / Julie Smith - 105#
Conditioning:  Nathan Berg - 325 / Julie Smith - 86

Great job everyone!
____________________________________________________________________

WOD

Endurance/Barbell/Conditioning
5 Rounds:
Run 400 m
15 Overhead Squats, 95 / 65#

* Post time to the board.



Tuesday, December 4, 2012

Push-ups, GHD Sit-ups

** Noon classes for the month of December have been cancelled and will resume January 7th.
________________________________________________________________________________ 


Event

Saturday, December 15th 10:15am:  Free Self-defense Seminar / Learn how to protect yourself without ever throwing a punch or pulling a gun.   This will be 45 minutes of the most practical things you can do to protect yourself and your family from dangerous and psychotic people.  Bring someone!
_________________________________________________________________________________

Best results for yesterday's WOD

Endurance:  Ryan Meyer - 441 reps / Rachel Shearer - 404 reps
Barbell:  Ryan Meyer - 235# / Julie Smith - 125#
Conditioning:  Ryan Meyer & Daniel Smith - 6+ rounds / Rachel Shearer - 4 rounds

Great job everyone!
_________________________________________________________________

WOD:

A) Endurance
Row 1000 meters for time

*Post time to the board.

B) Barbell
Every 45 seconds for 6 minutes (8 sets):  1 Hang Squat Snatch

Note:  Increase weight each set, finish as heavy as possible.
*Post heaviest set to the board.

C) Conditioning
5 Rounds:
Max effort push-ups (touch chest/torso to floor but not hips or quads)
30 GHD Sit-ups

Note:  When doing push-ups, resting in the pike position is acceptable.

*Post total # of push-ups to the board.



Monday, December 3, 2012

Step-ups, T2B

Event

Saturday, December 15th 10:15am:  Free Self-defense Seminar / Learn how to protect yourself without ever throwing a punch or pulling a gun.   This will be 45 minutes of the most practical things you can do to protect yourself and your family from dangerous and psychotic people.  Bring someone!
______________________________________________________________________________

Best results for Saturday's WOD:
Partner Endurance: Trisha Meaney & Mallory Kuckos 13:?
Conditioning: Rachel Shearer 11:50

Great job everyone!
_________________________________________________________________________________

Endurance
7 minute AMR(reps)AP:  Double-unders

* Post total reps to the board!

Barbell
Every minute for 10 minutes:  1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean & Jerk

Note:  Increase weight each minute, finish as heavy as possible.  Post heaviest round to the board!

Conditioning
12 minute AMRAP:
12 Step-ups w/ 45/25# plate, 24/18"
12 Pull-up + T2B (1 Pull-up followed by 1 Toes-to-Bar for 12 reps)

* Post time to the board


Saturday, December 1, 2012

Box Jumps, Push Press, KB Swings

Event

Today, Saturday, December 1st 10am:  Jingle Bell Rock 5K / http://www.jinglebellrock.org/

Saturday, December 15th 10:15am:  Self-defense seminar / Learn how to protect yourself without ever throwing a punch or kick.   This will be 45 minutes of the most practical things you can do to protect yourself and your family from dangerous and psychotic people.
______________________________________________________________________________

Best results for yesterday's WOD:
Endurance: Daniel Smith 14:56
Conditioning: Chris Buchanan 13:43 and Julie Smith 25:53

Great job everyone!
_________________________________________________________________________________

Endurance
With a partner:
Row 1500m, Run 800m backwards, Row 1000m, Run 400m backwards, Row 500m

Conditioning
3 Rounds for time:
20 Box Jumps 24/18"
20 Push Press 75/45#
20 KB Swings 55/35#

Note:  10 burpee penalty if you rest or stop during any set.

Midline
3x15 Jumping Good Mornings, 65/45# bar, rest 60 seconds  Demo Video