For time:

2000 Meter Row

Outstanding 2K’s.  Many PR’s were set and a new gym record of 6:29.5 by Ryan O’Rourke.

—–

Then practiced FGB elements technique and form.

Post thoughts to comments!

For time:

400 Run

10 Kettlebell Clean/Rack Squats

10 V-ups

400 Run

15 Kettlebell Clean/Rack Squats

15 V-ups

400 Run

20 Kettlebell Clean/Rack Squats

20 V-ups

400 Run

25 Kettlebell Clean/Rack Squats

25 V-ups

Post KB loads used and thoughts to comments!

3 Rounds for time:

500 Row

12 Deadlifts

12 Pull-ups

Matt J 11;06  Tasia A 11:42  Jeet 11:25  Rader 11:24  Ryan O 11:40  Dana S 14:04

Ian J 12:09  Dave G 13:18  Alex W 15:56

Rest 5 minutes, then some fun with the ropes…

Post loads used and thoughts to comments!

4 Rounds for time:

500 Row

20 Pull-ups

20 Double Unders

Post thoughts to comments!

8 Rounds for time:

400 Run

20 Air Squats

20 Push-ups

Alex W 19:25  Leidy 24:16  Brooke M 24:38  Jen R 27:06  Jeet 20:22  Rob H 26:10

Rest 5 minutes:

25 Abmat Sit-ups

25 Knees to Elbows

25 8lb V-ups

Post any scaling and thoughts to comments!

4 Rounds for time:

20 Kettlebell Swings

20 Kettlebell Burpees

400 Run

Jeet 16:06  Mikelle M 18:55  Ian J 21:00  Dave G 22:15  Ryan O 18:03  Alex W 18:56

Erin T 16:00 (15 KB Thrusters, 15 Pull-ups, 400 Run, 4 Rounds)

Rest 5 minutes:

250 Row, 10 Box Jumps 20″, 6 Tire Flips for time:

Ian J 1:22.9  Dave G 1:43.5  Ryan O 1:24.4  Alex 1:25.9

Post KB loads used  and thoughts to comments!

Fight Gone Bad elements practice prep review.  Then 1 round of FGB as practice for next weeks FGB WOD.

5 Minutes rest then:

“Karen”

150 Wall Balls for time:

Ian J 6:33 20lb  Tasia A 7:31 10lb  Alex W 9:25 20lb  Mikelle M 5:49 14lb  Ryan O 5:17 14lb

Dana S 6:20 10lb  Jeet 5:54 14lb  Jen R 3:27 (150 Air Squats)  Rob H 6:08 14lb

Ali H 10:16 10lb  Chris S 7:22 14lb  Lucas A 9:02 14lb

Outstanding effort by all.  Please post thoughts to comments!

Complete as many rounds as possible in 12 minutes of the following:

5 Kettlebell Rack Squats

5 Kettlebell Clean & Presses

5 Pull-ups

This completes one round.

Rest 5 minutes then:

Complete as many rounds as possible in 12 minutes of the following:

20 Kettlebell Swings

20 Abmat Sit-ups

This completes one round.

Post KB loads used and thoughts to comments!

4×800 Runs:

Max effort trying to be consistent for all 4.

Alex W 2:37, 2:52, 3:03, 2:37

Jeet 2:35, 2:48, 3:01, 3:06

Ryan O 2:45, 2:53, 2:53, 2:39

Tasia A 2:56, 3:45, 3:22, 3:31

Lucas A 3:09, 3:16, 3:29, 3:46

Matt J 3:22, 3:22, 3:07, 3:02

Mikelle M 2:53, 2:55, 2:55, 2:55

Ali H 4:04, 4:18, 4:45, 4:43

Patrick C 2:54, 2:56, 3:15, 2:49

4×800 Rows:

Ian J 2:39.7, 2:39.5, 2:39.6, 2:35.7

Rader3:23.8, 3:22.6, 3:23.5, 3:21.9

Post thoughts to comments!

For time:

250 Row

10 Kettlebell High Pulls

10 Burpees

250 Row

15 Kettlebell High Pulls

15 Burpees

250 Row

20 Kettlebell High Pulls

20 Burpees

250 Row

25 Kettlebell High Pulls

25 Burpees

Rest 5 minutes.

6 tire flips

5 Squat Thrusts 6 Tire flips

5 Burpees 6 Tire Flips

5 Burpees 12 Tire Flips

Post KB loads used and thoughts to comments!

4 Rounds for time:

20 Air Squats

20 Push-ups

20 Jacko Lunges (10 each side)

20 Squat Thrusts

Run 1 Lap

Daniel W 13:06  Jeet 13:18  Ian J 14:57  Leidy 16:30  Matt J 18:15  Ali H 21:53

Chris S 28:58  Rob H 22:30  Rader 19:45

Post any scaling and thoughts to comments.

For time:

800 Run

12 Kettlebell Thrusters

400 Run

12 Kettlebell Swings

400 Run

12 Kettlebell Burpees

400 Run

12 Kettlebell Thrusters

400 Run

12 Kettlebell Swings

400 Run

12 Kettlebell Burpees

800 Runs

Lucas A 26:49  Ryan P 20:46  Brooke M 25:19  Jeet 21:05  Ryan O 19:32

Post KB loads used and thoughts to comments!

5PM: 5 Rounds For Time.

500 Row

20 Push-ups

20 Box Jumps

20 V-ups (8lb med ball)

20 Wall Ball

6PM: 5 Stations. 1 minute at each station. 5 Rounds.

Rower

Push-ups

Box Jumps

V-ups

Wall Ball

Post wall ball used, times, and any thoughts to comments!

21 KB Clean & Press run 50 yards and back

15 KB Clean & Press run 50 yards and back

9 KB KB Clean & Press run 50 yards and back

10 KB Swings 10 Tire Flips

10 KB Swings 10 Tire Flips sprint 50 yards and back

10 KB Swings 10 Tire Flip hop throughs

Post KB used and thoughts o comments!

4 rounds for time:

• 800 Run

• 12 Deadlifts

• 12 Burpees

Ryan P 23:25  Jeet 19:58  Mikelle M 21:34  Tea G 21:34  Ryan O 21:06  Tasia A 22:26

Rader 24:28  Steve M 23:20  Matt J 23:20  Ian J 20:19  Chris S 22:25  Lucas A n/t

Post any scaling, loads used and thoughts to comments!