Winner is Steve
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Monday - Wednesday: Normal hours
Thursday: The gym will be open from 8 a.m. to noon with a traditional Kelia WOD and all the trimmings! Friday - Sunday : Normal hours
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U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.   Warm Up
3 Rounds "Cindy" 5 Pullups 10Pushups 15 Air Squats WOD "Brehm" For time: 15 foot Rope Climb, 10 ascents 225 pound Back Squat, 20 reps 30 Handstand Pushup Row 40 calories 9:20m – Rx (Steve b.) 19:35w – rx (trainer) 12:02w – Rx (xfit copper city) Compare to 6/2/19 Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Row 5K  Warm Up 3 Rounds 10 Air Squats 10 Situps WOD Tabata 8 Rounds 20 seconds Pistol 10 second rest 20 seconds V Ups 10 second rest 20 seconds GHD Hamstring Curl 10 second rest Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Run 800 Meters 10-1 GHD Sit Ups GHD Back Extensions  11/21
Tabata 8 Rounds 20 seconds Pistol 10 second rest 20 seconds V Ups 10 second rest 20 seconds GHD Hamstring Curl 10 second rest 11/22 "Brehm" For time: 15 foot Rope Climb, 10 ascents 225 pound Back Squat, 20 reps 30 Handstand Pushup Row 40 calories 9:20m – Rx (Steve b.) 19:35w – rx (trainer) 12:02w – Rx (xfit copper city) Compare to 6/2/19 11/23 20 minute AMRAP 5 Skin the Cat 10 Deadlift @ 55% 20 Wood Chopper (10 each side) 11/24 1 Rep Max Find your 1 Rep Max Jerk at least 7 reps over 90% Compare to 5/12/21 11/25 The gym will be open from 8 a.m. to noon with a traditional Kelia WOD with all the trimmings. Or do an At-Home workout: Death by 2x Air Squats do two reps on the first minute 4 reps on the second minute continue increasing two reps every minute until you cannot get the given reps done in the given time. 11/26 Amateur FGB 5 Rounds 1 minute Ladder Icky Shuffle each square = 1 pt 1 minute Bear-crawl 10 ft = 1 pt 1 minute Double Unders 1 minute rest 11/27 "Strange" Eight rounds for time of: 600 meter Run 1.5 pood Weighted pull-up, 11 reps 11 Walking lunge steps, carrying 1.5 pood kettlebells 1.5 pood Kettlebell thruster, 11 reps Men’s 62:29 Brandon H Women’s 64:24 Janel W  Warm Up 3 Rounds 10 banded Overhead Squat 10 Russian Twist WOD Descend / Ascend 10 - 1 Overhead Squat @ 55% 2 - 20 Land Mines Twist @ 25% snatch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 5K Row  Warm Up 3 Rounds Row 300M 10 Air Squats 10 Situps 20 Single-Unders WOD Games 11.7 Complete as many reps as possible in 30 minutes of: 20-calorie Row 30 Wall Balls, 20 / 14-lb. ball 20 Toes-to-Bar 30 Box Jumps, 24 / 20-inch box 20 Sumo Deadlift High Pull, 108 / 81-lb. kettlebell (105 / 75 Barbell) 30 Burpees 20 Jerk, 135 / 95 lb. Sled Drag 135 / 95 lb - 400ft Men's: 1+180 Brandon Women's: 1+106 Anonymous Compare to 12/16/19 Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 30 Minute Airdyne   Warm Up 5 Min Assault Bike WOD Alpine 6 Rounds 90 seconds 1 arm Farmer Walks (heavy) every 10 ft = 1 pt 3 minute rest Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 21-15-9 Air Squats Sit Ups Ring Row  Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.  Warm Up
3 Rounds "Cindy" 5 Pullups 10 Pushups 15 Air Squats WOD Luke For time: Run 400 meters 155 / 115-lb. Clean and Jerk, 15 reps Run 400 meters 30 Toes-to-Bar Run 400 meters 45 Wall Balls, 20-lb. ball Run 400 meters 1.5-pood Kettlebell Swing, 45 reps Run 400 meters 30 Ring Dips Run 400 meters 155 / 115-lb. weighted Walking Lunge, 15 steps Run 400 meters Men's: Sam B: 33:30 Women's: Uncontested Compare to 9/13/20 Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 500 Meter Row 400 Meter Run |
