Workout Of the Day:
Amos and Blake's Workout:
"Elizabeth"
21-15-9
for time:
Power Cleans (135/75)
Ring Dips
A - 4:12(pr)
Big R - 4:20 (20lb/bench dip)
Dr
J - 8:45 (85lb/Jumping dip)
L - 4:21 (45lb/Jumping dip)
Aubrey - 4:25 (20lb/jumping dip)
Anne - 8:40 (45lb/jumping
dip)
----------------------------
7:51 am mdt
Workout Of the Day:
Amos and Blake's Workout:
REST
DAY!
Gym WOD:
5 rounds for time:
400m
15 thrusters (95/55)
50 singles jump rope
15
pull ups
A-24:45
Ricky-27:52 (65)
Chad-16:27 (3rds/55/JPU)
Eric-39:02 (4rds/45/JPU)
John-24:22 (squats/sit ups/JPU)
Damon-24:55 (65/JPU)
Scott-30:58 (35/band PU)
LeAnne-24:45 (45/JPU)
Aubrey-31:29 (15/JPU)
Lisa-34:01 (24/JPU)
--------------------------------
6:32 am mdt
Workout Of the Day:
Amos and Blake's Workout:
"Buddy Day"
Four
Rounds for time:
40 Front Squats
40 SDHP
40 Push Press
200 Rope Jumps
***Partner up!!!
Each partner does exactly 50% of each exercise (20 reps and 100 rope jumps). Once round 1 is started the bar MUST NOT
rest on the ground until the end of round 4!!***
Big Rich & Lydia - 30:20
Anne & Lisa - 28:48
Keith
& Damon - 31:11
Chad & Kate - 25:05
Ricky & Hand Solo - 20:00
-----------------------------------------
8:10 am mdt
Workout Of the Day:
Amos and Blake's Workout:
Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips
A-13:44
Andy-16:52
(95/65, JRD)
Eric-16:02 (35, JRD)
Yurie-19:55
Scott-19:53 (65, JRD)
Damon-6:10 (35,JRD)
Big Rich-6:35
(35, Bench Dips)
Chad-13:45 (95/65, JRD)
Dr. J-14:20 (55, JRD)
Jenny-14:33 (15, PD)
Lisa-12:22-25, PD)
Anne-9:32 (25, PD)
Lydia-9:01 (25, JRD)
STRONG WORK TODAY EVERYONE!!!
-------------------------------------------------
Workout of the day...
Amos and Blake's Workout:
For Time:
21-15-9 reps of -
95lb Squat Snatch
Chest to bar pull-ups
------------------------------
9:35 am mdt
Workout of the day...
Amos and Blake's Workout:
REST DAY!!!
***For an active rest day run a 5k...good luck to everyone at the
monthly 5k race***
Amos - 21:28
Damon - 23:29
LeAnne - 30:28
Vivian - 44:30
-------------------------------------
9:13 am mdt
Workout Of the Day:
Amos and Blake's Workout:
"S.O.B."
5 rounds
for time:
run 400m
15 clean and jerk (95/55)
25 sit ups
Holden - 13:42 (85/3)
Damon -
22:55
Eric - 26:04 (3)
Dr. J 20:30 (3)
Yuri - 29:32 (F/F)
Chad - 14:46
Scott - 31:40
B. Rich
- 29:00
Andy - 25:50
Lisa - 32:00
-------------------------------------
6:51 am mdt
Workout of the day...
Amos and Blake's Workout:
"filthy 50"
50 reps of the following:
Box Jumps - 24"
Jumping Pull-ups
KB Swing - 1 pood
Walking Lunge - steps
Knees to Elbows
Push Press - 45lbs
Back Extension
Wall Ball Shots - 20lb
Burpees
Double Unders
A - 25:03
Ricky - 28:02
B - 31:12
Andy - 35:14
Scott - 38:45
Aubrey -
18:08(25reps)
Kate - 34:52
Lisa - 42:40
Lydia - 31:00
Anne - 32:30
Keith - (make up workout) 135,145,145,145,155
***Great job everyone!!! Way to push through a tough series of workouts!!!***
-------------------------------
8:12 am mdt
Workout of the Day:
Amos and Blake's Workout:
Power Clean 3, 3, 3, 3, 3
Andy - 145,155,165,175(f),165
A - 165,175,185,195,205(f)
Ricky - 155,175,175(f),165,165
B - 155,175,185,195,205
Yuri - 155,155,155,155,155
Eric - 125,125,135(f),135,135
Damon - 135,145(f),135,145(f),145
Dr John - 125(f),95,95,105,115
Chad - 135,145,155,165(f),165
-------------------------------------
6:24 am mdt
Workout of the Day...
Amos and Blake's Workout:
REST DAY!!!
Make up day in the gym:
"Angie"
Ricky - 15:53
B - 17:49
Jarrod - (75reps) 23:12
Chad
- (75reps) 19:28
Scott - 20:29
Big Rich - 17:30
Damon - 19:00
Keith - 17:30
Andy - 19:45
Lisa
- 23:20
Anne - 19:15
Lydia - 16:20
LeAnne - 15:45
----------------------------------------
Workout Of the Day:
Amos and Blake's Workout:
Max rounds in 20 minutes:
5 deadlift (225/155)
10 pull ups
75 ft bear crawl
20 wallball shots (10)
MEN
A-9
(rx'd)
Ricky-6 (rx'd)
Yurie-6.75 (195)
Chad-5 (195)
Damon-6 (125)
Big Rich-8 (105)
Dr.
J-5 (125)
Scott-6 (135)
WOMEN
Aubrey-5 (15 min/35)
Anne-5 (125)
Lydia-5 (125)
Lisa-5
(65)
LeAnne-7 (115)
-------------------------------------
6:27 am mdt
Workout of the day...
Amos and Blake's Workout:
"ANGIE"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
***Watch the MOTIVATON
VIdeo...anyone who thinks they can beat that time let me know. I want to race.***
--------------------------------
2:18 pm mdt
Workout of the Day
Saturday, April 18
Blake and Amos' WOD:
"Annie"
For Time
50 Double Unders and Sit-Ups
40 Double Unders and Sit-Ups
30 Double Unders and Sit-Ups
20 Double
Unders and Sit-Ups
10 Double Unders and Sit-Ups
**Modified:
100 Single Unders and 50 Sit-Ups
80/40
60/30
40/20
20/10
Men:
Damon 11:27
Iurie 7:26
Mike 8:16
Dr. John ???
Scott
11:26
Andy 9:20
Women:
LeAnne 8:06
Vivian 11:09
Ashley 8:19
Steph 8:42
Lisa 13:51
What a great way to spend your Saturday morning!!!
------------------------------
10:46 am mdt
Workout Of the Day:
Amos and Blake's Workout:
REST
DAY
Results from the rest day WOD:
Max Push-ups in 90 sec, 50 Wall Ball Shots for
time, 1 rep max Bench Press
Keith - 46,2:13(10lb),275lb
Damon - 57,3:41(20lb),185lb
Yuri - 70,2:29(20lb),205lb
Ricky - 63,3:44(20lb),215lb
Scott - 39,1:40(10lb),175lb
Lisa - 45,2:42(10lb),55lb
Chad - 25,1:43(10lb),205
Anne - 45,2:40(10lb),85lb
Great Job Everyone!!!
-------------------------------------
6:43 am mdt
Workout Of the Day:
Amos and Blake's Workout:
10 rounds for time:
5 tire
flip/jumps
(flip the tire, jump into middle and out to other side, this constitutes 1 rep)
10 Overhead lunges (M-45lbs,
F-25lbs)
15 ring dips
MEN
Ricky - 13:24
Tony - 13:19
Big Rich - 11:57
Dr. John
- 32:12
WOMEN
Anne - 17:25
Lydia - 18:09
--------------------------------------
10:10 am mdt
Workout Of the Day:
Amos and Blake's Workout:
"HELEN"
3 rounds for
time:
1/4 mile run
21 Kettlebell Swings (55lbs)
12 Pull ups
Kate - 10:35
Ricky - 12:07
Yuri - 9:47
Keith - 9:55
Damon - 8:24
Chad - 10:24
*John and Eric did yesterday's workout with 65lbs*
-------------------------------
9:25 am mdt
Workout of the day...
Amos and Blake's Workout:
"DT"
5 Rounds For Time Of:
155lb Deadlift - 12 reps
155lb Hang Power Clean - 9 reps
155lb
Push Press - 6 reps
***Battle Ready Fran on Fire...Coming out Soon!!!***
----------------------------------
7:43 am mdt
Workout of the day...
Amos and Blake's Workout:
Rest Day!!!
Here are times from the WOD at the gym...
1/4mi run/10 med ball cleans/20sit-ups
Lisa - 17:05
T - 12:25
R - 12:45
John - 14:37
Eric - 21:16
Chad - 13:59
Kate - 12:07
Damon
- 11:39
Lydia - 13:09
Dr John - 16:13
Anne - 16:20
-----------------------------
6:50 am mdt
Workout of the day...
Amos and Blake's Workout:
For
Time:
30 Muscle-ups
***If you can't do muscle-ups ask Blake and he will start you down the learning path...and
for now do 120 pull-ups and 120 dips.***
-----------------------------------
4:21 pm mdt
Workout of the day...
Amos and Blake's Workout:
Fight
Gone Bad - Work Style
3 Rounds for Time
1 minute rest between rounds
20 Wall ball (10lb)
20
Sumo Deadlift High Pull (75lb)
20 Box Jump (20")
20 Push Press (75lb)
100m Run
*Scale weight as needed
and blast through!!!***
---------------------------------
8:29 am mdt
Workout of the day...
Amos and Blake's Workout:
"Chief John"
Battalion Chief John J Fanning FDNY
Died 9-11-2001
100m sprint
7 Handstand Push-ups
7 Pull-ups
--------------------------------------------------
9:00 am mdt
Workout Of the Day:
Amos and Blake's Workout:
REST DAY!
------------------------------------------
7:19 am mdt
Workout Of the Day:
Amos and Blake's Workout:
"GRACE"
For time:
135lb Clean and Jerk - 30 reps
Post time to comments.
MEN
Chad - 3:45 (105lbs)
Eric
- 11:00 (85lbs)
Brody - 3:35 (135)
B - 3:13 (135)
---------------------------------------------
7:53 am mdt
Workout Of the Day:
Amos and Blake's Workout:
7 rounds for time:
10 med
ball cleans (10lb)
10 Burpees
Men
Ricky - 13:15
Chad - 11:18 (5/5/7)
Dr. John - 9:19
(5/5/5)
Damon - 15:00
Big Rich - 5:15/5:22
Women
Anne - 6:08 (5/5/7)
Lydia - 5:38/5:30 (5/5/7x2)
Viv - 8:10 (5/5/7)
Lisa - 19:30
---------------------------------------
7:46 am mdt
Workout Of the Day:
Amos and Blake's Workout:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15
Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
Ricky - 13:54 (jumping pull-ups)
Damon - 16:29 (jumping pull-ups)
Patrick- 16:39 (alternating pull-ups/ring push-ups)
Yuri - 20:00 (tire flips/pull-ups/push-ups)
Eric - 28:28 (tire flips/jumping pull-ups)
Big Rich - 12:12
B - 11:19 (tire flips/ring push-ups)
Lisa - 16:49
Anne - 16:20
Lydia - 13:13
LeAnne - 12:51
Scott-16:04
----------------------------------
8:57 am mdt
Workout of the day...
Amos and Blake's Workout:
Rest Day!!!
Yesterday's Workout and posts:
5 rounds for time
20 yard Bear Crawl
5 Deadlift
10
Push-ups
LeAnne - 5:24
Kevin - 7:20
Dr John - 11:22
Viv - 9:30
Bonnie
- 9:30
***Great job everyone!!!***
--------------------------
12:03 pm mdt
Workout Of the Day:
Amos and Blake's Workout:
"Nancy"
5 Rounds for time:
Run 400m
95lb Overhead Squat-15 reps
MEN
Mike-11:06 (3/35lbs)
John-10:46 (3/35lbs)
Eric-15:20 (3/35lbs)
Ricky-15:09 (5/30lb-slosh)
Andy-9:40 (3/65lbs)
Chad-11:30
(3/25lbs)
Dr. John-12:40 (3/PVC)
Women
Lisa-13:01 (3/18lbs)
Chad bustin' out OHS during NANCY...Good job!!!
--------------------------
7:45 am mdt
Workout Of the Day:
Amos and Blake's Workout:
21-15-9 for time:
Deadlift
(225lbs)
Box jump (20")
ring dips
Scale Accordingly!!!!!!
***Most situps in 90 seconds
wins a T-shirt***
Charlie Brown, Dalph, Nick tha Nose and B. 1c working hard at Station
1!!!
----------------------------------
7:36 am mdt
Workout of the day...
Amos and Blake's Workout:
Rest Day!!!
***If you want to have some fun come by the Gym and try
our contest of the day...Most consecutive pull-ups wins a shirt.***
John and Eric...new members working hard.
Yuri and Big Rich...old members working hard.
Things are starting to happen at Crossfit Battle Ready
and I like it!!!
FHS Athlete WOD
100-400m
4x100
@race pace
6x200 @race pace +10%
4x100 @race pace
30 sec rest between 100's/1 min rest between 200's
Middle Distance
4x200x3
Goal pace for 800m
Calib, Will, Josia, Marvin 4x31
sec for 200's w/30sec rest between each
Full recovery between sets
----------------------------------
