Grace M, Sara R

4pm:

250 Row, 10 Ropes (double sunami), 10 KB High Pulls (per arm), 10 Goblet Squats

250 Row, 10 Ropes (single sunami), 10 KB High Pulls (per arm), 10 Goblet Squats

250 Row, 10 Ropes (big circles out), 10 KB High Pulls (per arm), 10 Goblet Squats

250 Row, 10 Ropes (big circles in), 10 KB High Pulls (per arm), 10 Goblet Squats

250 Row, 10 Ropes (skiers), 10 KB High Pulls (per arm), 10 Goblet Squats

Joanne C 14:44, Laura K 14:50

Then 3 rounds of 10 Swings/10 Pull-Ups

5pm: Kettlebell Class

2 rounds for time of:

250 Row, 10 Ropes (double sunami), 10 KB High Pulls (per arm), 10 Goblet Squats

250 Row, 10 Ropes (single sunami), 10 KB High Pulls (per arm), 10 Goblet Squats

250 Row, 10 Ropes (big circles out), 10 KB High Pulls (per arm), 10 Goblet Squats

250 Row, 10 Ropes (big circles in), 10 KB High Pulls (per arm), 10 Goblet Squats

Alex W 24:38, Lisa J 26:25

6pm: Figure Skaters

Mary

800 Run

25 Air Squats

25 V-Ups

25 Push-Ups

12pm:

Hoke 12:36, Will D 11:42, Mike A 16:03, Alex W 14:17, Dave G 15:30, Lisa J 15:57

Kent A 15:51, John D 17:20, Nellann 18:40, Jim R 14:46

5 minutes rest then: 100 Wall Ball for time

Hoke 14lb 3:40, Will D 14lb 3:22, Mike A 20lb 6:45, Alex W 20lb 6:45, Dave G 20lb 3:39

Lisa J 14lb 6:45, Kent A 14lb 6:24, John D 14lb 4:19, Nellann 10lb 5:57

5pm:

Nick M 12:50, Matt J 19:50

5 minutes rest then: 100 Wall Ball for time

Nick M 14lb 5:56, Matt J 10lb 5:43

6pm:

Brendan S 15:53, Dave C 19:10, Rader 17:40, Whitney K 18:07, Barbara S 20:10

5 minutes rest then: 100 Wall Ball for time

Brendan S 20lb 7:13, Dave C 14lb 5:00, Rader 14lb 5:27, Whitney K 10lb 7:40

Barbara S 10lb 6:30

Post thoughts to comments!

Sara, Grace

5pm: Kettlebell Class

5 minutes of Turkish Get Up (left arm)

2 minutes rest:

5 minutes of Turkish Get Up (right arm)

5 minutes rest then Swings/Burpee Pyramid

10 Swings, 2 Burpees

8 Swings, 4 Burpees

6 Swings, 6 Burpees

4 Swings, 8 Burpees

2 Swings, 10 Burpees

5 minutes rest then:

100 Abmat Sit-Ups for time:

Alex W 2:28, Tresa S 3:26, Bonny G 3:49, Rader 3:16, Nick M 2:54, Ryan O 2:18

Post KB loads used and thoughts to comments!

6pm: Figure Skaters

Mary

5 minutes rest then:

For Time:

200 Run

50 Air Squats

50 Push Presses

50 V-Ups (8lb med ball)

50 Push Presses

50 Air Squats

200 Run

12pm:

Jen S 45lb 18:13, Mike A 115lb 20:49

5pm:

Alex W 95lb 23:07, Dave G 75lb 18:19, Brooke M 35lb 15:45, Nick M 75lb 17:30

Lucas A 65lb 22:44

6pm:

Ryan O 95lb 21:18, Romain D 65lb 12:30, Kevin W 55lb 14:36, Dave C 30lb 25:12

Brendan S 85lb 15:44, Rader 45lb 18:17

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Congrats to Ryan O for setting a new gym record in the 1000 Row with a time of 2:58.5!

That is flying.  Way to go Ryan!

7pm: Women’s Kettlebells

400 Run or 400 Row

5 Single Arm Swings (each arm), 5 Snatches or High Pulls (each arm), 5 Goblet Squat

10 Single Arm Swings (each arm), 10 Snatches or High Pulls (each arm), 10 Goblet Squat

15 Single Arm Swings (each arm), 15 Snatches or High Pulls (each arm), 15 Goblet Squat

15 Single Arm Swings (each arm), 15 Snatches or High Pulls (each arm), 15 Goblet Squat

10 Single Arm Swings (each arm), 10 Snatches or High Pulls (each arm), 10 Goblet Squat

5 Single Arm Swings (each arm), 5 Snatches or High Pulls (each arm), 5 Goblet Squat

400 Run or 400 Row

Bonny G, Laura K, Joanne C, Tresa S, Lauri P, Courtney A, Suzy M, Hiba D

Great energy tonight!!!

10 T&G Power Cleans

10 Burpees

5 minutes rest then 800 run! (not included in Power Clean  WOD times below)

10am:

Kevin S 95lb 6:53, Will D 75lb 6:08, Gorka 85lb 6:40

12pm:

Jim R 85lb 8:29, Mike A 105lb 8:59, Ryan O 125lb 10:05

5pm:

Alex W 125lb 9:11, Angelo D 115lb 6:45, Connor S 95lb 5:37

Jared B 95lb 5:59, Romain D 75lb 5:29, Bonny G 35lb 7:59

6pm:

Jesse M 125lb 6:12, Vin C 125lb 9:33, Scott 125lb 7:56, Brendan S 115lb 6:37

Whitney K 35lb 8:05

Post thoughts to comments!

Awesome week CFLV Crew!

Ella, Sarah, Grace, Sarah, Mary

5pm: Kettlebells

800 Run

50 Air Squats

50 Push-Ups

50 Abmat Sit-Ups

400 Run

50 Air Squats

50 Push-Ups

50 Abmat Sit-Ups

800 Run

50 Air Squats

50 Push-Ups

50 Abmat Sit-Ups

Ella, Grace, Sarah, Vickie, Sara

5pm: Kettlebell Class

25 Swings, 25 Goblet Squats, 25 Squat Thrusts

20 Swings, 20 Goblet Squats, 20 Squat Thrusts

15 Swings, 15 Goblet Squats, 15 Squat Thrusts

10 Swings, 10 Goblet Squats, 10 Squat Thrusts

5 Swings, 5 Goblet Squats, 5 Squat Thrusts

Alex W, Nick M, Vin C, Ryan O

Then some fun with the ropes!

Post KB loads used and thoughts to comments!

400 Row

15 Overhead Squats (loads used listed with times)

10am: Will D 25lb 10:53

12pm:

Jim R 45lb 14:18, John D 30lb 14:42, Matt J 25lb 15:27, Mike A 95lb 17:38, Stephen P 36 16:37 (row)

5pm & 6pm: For Time: (OHS loads used listed with times)

1000 Row, 10 Overhead Squats, 10 Push-Ups, 10 Pull-Ups

800 Row, 8 Overhead Squats, 8 Push-Ups, 8 Pull-Ups

600 Row, 6 Overhead Squats, 6 Push-Ups, 6 Pull-Ups

400 Row, 4 Overhead Squats, 4 Push-Ups, 4 Pull-Ups

200 Row, 2 Overhead Squats, 2 Push-Ups, 2 Pull-Ups

5pm:

Chris H 75lb 17:51, Nick M 60lb 19:13, Brooke M 25lb 20:16, Ryan O 65lb 16:56

Roman D 55lb 20:14, Kevin W 55lb 18:19

6pm:

Vin C 75lb 19:49, Jesse M 75lb 17:20, Whitney K 15lb 25:03

7pm: Women’s Kettlebell Class

500 Row

20 Kettlebell Swings

500 Row

20 Kettlebell Cleans (per arm)

500 Row

20 Kettlebell High Pulls (per arm)

500 Row

20 Goblet Squats

Courtney A, Joanne C, Bonny G, Lori P, Suzy M, Patty D

Awesome day of workouts at CFLV.  Due to rain, the “WOD” was changed for the pm crews!

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