4 Rounds:

800 Run

25 Knees to Elbows

after 4 rounds

1 minute rest then 50 Wall Ball

5pm:

Alex W  Lucas A  Dave G  Ryan O  Mikelle M

6pm:

Rob H  Ali H  Julia N  Mike A  Steve M  Rader  Jen S  Markus

This group also did a 500 Row to cap it off!

Post thoughts to comments!

7pm: Women’s Kettlebell Class

10 Kettlebell Swings, 5 Squat Thrusts, 250m Row

15 Kettlebell Swings, 5 Squat Thrusts, 250m Row

20 Kettlebell Swings, 5 Squat Thrusts, 250m Row

25 Kettlebell Swings, 5 Squat Thrusts, 250m Row

4pm: Lehigh Women’s Crew

Power Cleans (form and technique)

Then worked up to some heavier triples and singles!

5pm: Kettlebell Class

5 Rounds For Time:

20 Kettlebell Swings

10 Goblet Squats

5 Kettlebell Snatches (per arm)

Alex W 10:14  Rader 10:25  Josh V 11:56  Ryan O 10:32

Post KB loads used and thoughts to comments!

5 minutes rest then:

5 minute blind row (monitor turned away) for total calories.

Alex W 121 cals  Ryan O 131 cals  Josh V 79 cals

6pm: Women’s Figure Skating

4 rounds of:

250 Row

10 Kettlebell Swings

10 Box Jumps (20″)

10 Abmat Sit-Ups

10 Wall Ball

Then some tire flips!

5 Rounds For Time:

5 Pull-Ups

10 Deadlifts (bodyweight or scaled)

20 Push-Ups

25 Abmat Sit-Ups

5pm:

Alex W 225lb 18:45  Dave G 205lb 16:36  Vanderhoff 145lb 10:11  Ryan O 215lb 12:26

Josh V 86lb 10:34  Mikelle M 105lb 11:02

6pm:

Markus 185lb 10:24  Rader 115lb 11:25  Steve M 185lb 12:32  Lucas A 185lb 16:09

Jen S 85lb 12:50  Mike A 175lb 16:57

Post thoughts to comments!

7pm: Women’s Kettlebell Class

500m Row immediately followed by:

5 rounds of:

10 Kettlebell Sumo Deadlift High Pulls

10 Kettlebell Swings

5 Push-Ups

Immediately followed by: 500 m Row

Rest 5 minutes then:

Medicine Ball Torso Twist 3 rounds of 20

Stand back to back,keep your hips facing forward and legs slightly relaxed, pass the 8lb medicine ball to one another by twisting on at the torso.

9am: Women’s Kettlebell Class

10 Rounds:

5 Kettlebell Swing/Clean/Press (per arm)

1 Turkish Getup (per arm)

Focused on form and technique, therefore it was untimed.

Laura K  Joanne C  Tresa S  Bonny G  Hiba D

Post KB loads used and thoughts to comments!

For Time:

1000 Row

50 Buprees

50 Box Jumps (20″)

50 V-Ups 8lb med ball

5pm:

Alex W 14:30 (24″) box  Dave G 17:37  Tea G 16:50  Jess C 17:58  Brendan S 17:24

6pm:

Markus 12:03  Rob17:47  Steve M 16:33  Julia N 18:50

Congrats to Alex W and Steve M who both broke the Gym Record for the mens 1k.  Both within an hour of eachother.  Alex W 3:09.3  Steve M 3:08.4!   Way to push eachother guys!

Post thoughts to comments!

5pm: Lehigh Women’s Crew

Resistance Stretching™

6pm: Figure Skating

3 Rounds:

400 Run

20 Rope Skips

10 Wall Ball

1 Round:

400 Run

20 Rope Skips

20 Box Jumps (20″)

20 Wall Ball

Then played with the ropes!

For time:

400 Run

50 Thrusters (45lb M) (35lb F) or scaled

10 Pull-Ups

800 Run

50 Thrusters (45lb M) (35lb F) or scaled

10 Pull-Ups

400 Run

50 Thrusters (45lb M) (35lb F) or scaled

10 Pull-Ups

5pm:

Alex W 45lb 16:11  Daniel W 30lb 17:48  Mikelle M 45lb 20:27  Josh V 36lb 19:09

Jen S 35lb 24:12  Dave G 45lb 23:15  Lucas A 45lb 26:01  Trevor 15lb 22:20

6pm:

Markus 45lb 15:05  Rader 30lb 20:20  Rob H 45lb 23:21  Ali H 25lb 25:34  Julia N 36lb 23:56

Post thoughts to comments!

7pm: Women’s Kettlebell Class

5 Rounds: 60 seconds at each station

Row

Kettlebell Swings

Kettlebell Dead Cleans (5 per arm)

Laura K   Joanne C  Tresa S   Lauri P  Erin M  Courtney A

Nice Work!

Post KB loads used and thoughts to comments!

4pm: Lehigh Women’s Crew

5pm: Kettlebell Class

5 rounds of: 25 reps per arm total

Turkish Get Ups

5 with left arm

5 with right arm

Skill movement therefore untimed and focused on proper form and technique.

Lucas A 25lb  Ryan O 35lb  Tea G 10lb  Alex W 35lb  Josh V 12lb  Steve M 35lb

Then a swing ladder up to 20 without putting kb down to rest.

5 single arm swings left arm/right arm

10 single arm swings left arm/right arm

15 single arm swings left arm/right arm

20 double arm swings

Post thought to comments!

6pm: Women’s Figure

5 rounds for time:

10 Touch n Go Power Cleans

10 Burpees

Rest 5 minutes then 100 abmat sit-ups (not included in time)

5pm:

Tasia A 65lb 6:52  Mikelle M 65lb 6:49  Lucas A 65lb 9:11  Ryan O 95lb 8:33

Alex W 105lb 6:19

6pm:

Tea 56lb 10:35  Mike A 75lb 9:40  Brendan S 95lb 7:42  Rader 65lb n/t

Markus 115lb 6:48

Post thoughts to comments!

Team WOD:

One person completes one round as fast as they can, while their team mate counts their reps, then they switch until all three rounds are complete.

1st round:

500M Row, 20 Kettlebell Swings, 20 Abmat Situps

2nd Round:

500M Row, 10 Kettlebell Clean and Press (L&R), 20 Abmat Situps

3rd Round:

500M Row, 20 Kettlebell Goblet Squats, 20 Abmat Situps

Laura K  Joanne C  Tresa S  Erin M  Bonny  Jen S  Hiba

Post thoughts to comments!

Women’s Kettlebell Class

3 Rounds:

500m Row

15 Kettlebell Swings

10 Split Squats (each leg)

5 Kettlebell High Pulls (per arm)

Laura K 14:00   Joanne 13:41  Emily K 12:30  Bonny 14:15   Erin 13:13

5 minutes rest then:
30 seconds single arm tsunami and 30 seconds double arm tsunami with ropes

Post KB loads used and thoughts to comments!

For Time:

400 Run

10 Wall Ball

400 Run

20 Wall Ball

400 Run

30 Wall Ball

400 Run

40 Wall Ball

400 Run

50 Wall Ball

5 minutes then 100 Knees to elbow! (not included in time)

5pm:

Alex W 20lb 13:56  Josh V 14lb 17:46  Leidy 14lb 17:08  Ali M 10lb 17:08

Brendan S 14lb 18:55  Tea G 14lb 21:07

6pm:

Rob H 14lb 20:14  Ali H 10lb 20:40  Mike A 14lb 18:59

Post loads used and thoughts to comments!

5pm: Lehigh Women’s Crew

Worked Power Cleans indoors.

Then 4 rounds of:

10 Kettlebell Swings (35lb) run 100 yards

6pm: Figure Skaters

Ella  Sarah  Grace

4pm: Lehigh Swimming/Diving

10 Kettlebell Swings, 10 Squat Thrusts, Run 250 Yards

15 Kettlebell Swings, 15 Squat Thrusts, Run 250 Yards

20 Kettlebell Swings, 20 Squat Thrusts, Run 250 Yards

25 Kettlebell Swings, 25 Squat Thrusts, Run 250 Yards

5pm & 6pm: 4 rounds of

800 Run

10 SDHP’s

10 Pull-ups

After 4th round immediately perform 50 Squat Thrusts!

5pm: Dave G 75lb  Alex W 95lb  Ryan O 85lb  Lucas A 65lb  Archie 65lb

6pm: Steve M 95lb  Brendan S 65lb  Dana S 55lb  Rob H 95lb  Ali H 50lb

Leidy 65lb  Rader 65lb  Markus 95lb

Post any scaling and thoughts to comments!

7pm: Women’s Kettlebell Class

3 Rounds:

500 Row

15 Kettlebell Sumo Deadlift High Pulls

10 Abmat Sit-ups

5 Double Arm Kettlebell Cleans

Tresa S 13:32  Joanne C 13:03  Bonny 14:11  Courtney A 14:25

5pm Kettlebell Class:

10 Kettlebell Swings

5 Cleans

5 Clean and Press

15 Kettlebell Swings

10 Cleans

10 Clean and Press

20 Kettlebell Swings

15 Cleans

15 Cleans and Press

25 Kettlebell Swings

20 Cleans

20 Clean and Press

5 Minutes Rest

3 Rounds Of:

10 Kettlebell Swings

100yd Sprint

Alex W  Rader  Lucas A  Josh V  Kevin S

Post kettlebell loads used and thoughts to comment!

6pm: Figure Skating

Grace  Sarah  Stephanie  Ella

2K:

Dave G 7:32.9* Ryan O 6:45.1  Josh V 8:23.1* Lucas A 7:12.2  Archie A 7:27

Rader 8:28.6* Steve M 6:51.7* Kevin S 6:48.5* Christine P 9:23.7* Julia N 7:56.4*

1K:

Dave G 3:46.3* Ryan O 3:13.2  Josh V 4:09.1* Lucas A 3:34.2  Archie 3:29.2*

Rader 4:11.4  Steve M 3:18.1* Kevin S 3:26.2* Christine P 4:37.1

500:

Dave G 1:44  Ryan 1:29.6  Josh V 1:57  Lucas A 1:41.8  Archie 1:42

Rader 2:00.2  Steve M 1:32.4  Kevin S 1:35.8  Jen S 1:45.6*

Please note all the above times are impressive considering they did the rows in that order. 1K’s and 500’s after a 2K are painful to say the least!

*Denotes Personal Best

Post thoughts to comments!

7pm: Women’s Kettlebell Class

10 Rounds of:

5 Kettlebell Swings

5 Kettlebell Goblet Squats

5 KB Clean and Press with Waiters Walk-left arm

5 KB Clean and Press with Waiters Walk- right arm

Laura K 13:04, Joanne C 13:04, Tresa S 13:20, Lauri P 13:20, Jen S 13:26, Julia N 13:26

5 minutes rest then:

5 Rounds:
10 Abmat Situps/5 Pushups

Post loads used and thoughts to comments!