Monday, December 14

Since BJ Penn won his fight Saturday night, we did Fight Gone Bad today.

3 rounds, one minute in each station with a one minute rest between rounds.

Row (sub jump rope)
Wall balls
SDHP
Push press
box jump

Angie: 12# ball, 30# SDHP, 30# push press, sub lunges for box jumps
Lyn: 12#, 35#, 35#, 12"
Claudia: 10#, 25#, 35#, 12"
Deb: 10#, 25#, 25#, 12"
Tracey: 10#, 25#, 25#, 12"
Andrea: 12#, 45#, 35#, 12"
Sheila: 12#, 35#, 25#, 12"
Mary: 12#, 55/45#, 45/35#, 18"
Kaye: 14#, 45#, 35#, 18"


Score one point for each rep.
Score? Who was keeping score?

Sunday, December 13

Sunday is FUN day.

Get out and do your sport!

Saturday, December 12

Mega METCON!

Fabulous bike ride to Kahakuloa with the
Maui Slick Chicks!

Friday, December 11

And one for the new Whiteboard!

1 RM Press

followed by 5 rounds for time:
5 get ups
10 clean and push press
15 box jumps

Maurgana: 45#
Buzzy: 50#
Claudia: 55#
Deb: 60#
Sara: 60#
Lyn: 70#
Angie: 70#
Sheila: 70#
Fern: 75#
Rick: 85#
Andrea: 95#

Thursday, December 11

400m for time

then 3 or 5 rounds of:
3 bleachers
10/15 wall balls
20 OH walking lunges
10/15 ring dips (or bleacher dips)

Welcome Mike and Norby from Seattle!

Mike: 400m: 1:14, WOD 5 rounds, 26:29
Sheila: 1:18, 5 rounds, 22:14
Buzzy: 1:39, 5 rounds, 22:14
Erin: 1:32, 3 rounds, 15:06
Lisa: 1:40, 3 rounds, 13:13
Norby: 134, 4 rounds, 23:36
Janet: 2:40, 3 rounds scaled, 13:52

Fantastic effort!

Wednesday, December 9

Tabata's with a view!

20 seconds work, 10 seconds rest x 8 in each station

Wall ball burpees
Sumo deadlift high pulls
Sit ups (with variations)

Nice going gang!

Tuesday, December 8

"Murph" (scaled)

400m run
then 5 rounds of
10 pull ups
20 push ups
30 squats
400m run

Buzzy: 20:13
Lisa: 22:18
Erin: 22:18
Janet: 30:18
Sheila: DNF (hope you're feeling better!!)

Welcome Erin & Lisa!! We missed you Karen!