Workout Of the Day:Amos and Blake's Workout:
"DB"
7 rounds
for time:
Shoulder Press 21 reps
sit ups 21 reps
Andy and Chad...Glad to see you guys back this week!
---------------------------------
Workout of the Day...Amos and Blake's Workout:
"Filthy 50"
Brian
- 25:20 (25reps)
Conway - 34:41 (40reps)
DB - 27:33 (40reps)
Yuri - 32:44 RX'd
Walter - 25:40 (40reps)
Eric - 38:31 (40reps)
Dr J - 31:45 (40reps)
Scott - 36:15
Maria - 30:08 (40reps)
Tina - 34:05 (40reps)
Anne - 30:05
Lydia - 32:37
Lisa - 32:44
1C lookn' good...Charlie Brown, Dalph, Baby Jesus, B and Nick tha Nose in front of Staton 1.
----------------------------------
9:05 am edt
Workout of the day...Amos and Blake's Workout:
REST DAY!!!
***If you diddn't make it to the Nutrition Workshop watch the new video for
some of the highlights. Please forgive me for my horrible public speaking skills...I tried to count the times I hit
the board with the marker but I couldn't keep up.***
---------------------------------
3:00 pm edt
Workout of the day...Amos and Blake's Workout:
"FRAN"
21-15-9
Thrusters - 95lb
Pull-ups
Amos - 5:40
*Good Job at the level 1 Cert!!!*
--------------------------------
12:21 am edt
Workout of the Day....Amos and Blake's Workout:
3 rounds for time:
400m
15 Medball cleans
15 Handstand pushups
Meet our summer boot camp crew; check the boot camp page for details!!!
----------------------------------------
9:16 am edt
Workout of the Day....Amos and Blake's Workout:
Partner Workout:
15,13,11,9,7,5,3,1
1,3,5,7,9,11,13,15
Wall Balls & SDHP
-------------------------
9:06 am edt
Workout of the Day...Amos and Blake's Workout:
Rest Day!@!
"Donkey Kong"
21-15-9
Burpees
KB Swings
Box Jumps
Now everyone knows Lydia CAN do Burpees!
Blake - 8:51
Yuri - 8:05
DB - 8:25
Scott - 11:26
Dr J - 11:55
Walter - 7:45
Amos - 6:39
Roland - 8:30
Josh - 10:10 (21,15)
Lisa - 12:06
Lydia
- 8:37
Tina - 11:46
Brandy - 11:26
Maria - 8:50
-----------------------------------------
10:21 am edt
Workout of the Day...Amos and Blake's Workout:
4 Rounds for time of:
400m
10 pullups
15 situps
20 OHS
---------------------------------
10:09 am edt
Workout of the Day....Amos and Blake's workout:
As many rounds as possible in 30
min of:
8 pushups
10 KB swings
12 squats
Delaney & Brandy - 15
Laura & Ariana
- 16
Chelsea and DB - 16
Brian & Conway - 15
Amos & Chris H. - 18
Scott & Lisa - 15
Anne & Rich - 16
Tina & Brandy - 16
Dr J (by himself) - 8
Walter & Maria - 18
Stephan -
15
----------------------------------------------
10:18 am edt
Workout of the day...Amos and Blake's Workout:
For time:
100 Pull-ups
--------------------------
Workout of the Day...Amos and Blake's Workout:
Rest Day!!! Enjoy it
-----------------------------------
10:46 pm edt
Workout of the Day...Amos and Blake's Workout:
"Annie"
50,40,30,20,10
Double Unders (singles x2)
Sit-ups
Jeremy - 17:40
Brian - 8:54 (single jumps)
Chris O - 5:11 (40,30,20,10)
Rich - 9:12
Scott - 9:16
Chris - 7:36
Laura - 8:39 (single jumps)
Ariana - 8:38 (single jumps)
Lydia
- 8:36 (single jumps)
Lisa - 11:45 (single jumps)
Tina - 12:39 (single jumps)
Brandy - 9:55 (single jumps)
-----------------------------------
9:58 am edt
Workout of the Day.....Amos and Blake's Workout:
For time:
50 Wallball
50
Pull-ups
35 Wallball
35 Pull-ups
20 Wallball
20 Pull-ups
DB - 12:02
Homa - 16:43
Chad
- 11:38
Scott - 17:50 (40,25,15 pullups)
Amos - 11:02
Yuri - 14:58
Rich - 8:20
Tina - 10:48 (Air
Squats and Ring Rows)
Lindsey - 11:52 (Air Squats and Ring Rows)
Brandy - 8:06 (Air Squats and Ring Rows)
Anne
- 11:47 (Wall Balls and Ring Rows)
Lisa - 12:19 (Wall Balls and Ring Rows)
Lydia - 10:48 (Wall Balls and
Ring Rows)
-----------------------------------
9:46 am edt
Workout of the Day....Amos and Blake's Workout:
Hang power
snatch 1-1-1-1-1-1-1-1-1-1 reps
Picture's from yesterday's Fight Gone Bad...The first official one in our Gym thanks to the new rower! Great job
everyone!
----------------------------------
Workout of the Day....Amos and Blake's Workout....
REST DAY!@!@!
*Fight Gone Bad*
Conway: 243
Brian - 207
Josh - 194
Amos - 313
Yuri - 241
Blake - 269
DB
- 227
Chris O. - 203 (2rds)
Hawk - 221 (2rds)
Walter - 254
Homa - 201
Scott - 267
Sara - 272
Lisa - 255
Tina - 233
Lindsey - 245
Brandy - 306
Anne - 315
Lydia - 296
---------------------------------------
10:11 am edt
Workout of the DayAmos and Blake's Workout:
Big Rich lookn' like Michael Phelps after dominating the Senior Games...Great Job Richard!!!
"Nasty
Girls"
3 Rounds for time:
50 Squats
7 Muscle-ups
10 135lb Hang Power Clean
A
- 13:59
Gugg - 12:18 (JMU)
Chris O' - 10:11 (2 rounds)
Walter - 12:05 (85lbs/JMU)
John - 9:00 (95lbs/JMU)
Chad - 8:50 (Ring Dips)
Homa - 13:05 (95lbs/JMU)
Eric - 12:00 (85lbs/Ring Dips)
Yuri - 12:39 (JMU)
Brian
- 17:25 (65lbs/JMU)
Big Rich - 8:05
Dr J - 8:20 (Ring Dips/KB Swing)
DB - 9:55 (65lbs/Ring Dips)
Maria
- 12:23 (65lbs/Ring Dips)
Anne - 10:05 (45lbs)
Lydia - 8:15 (55lbs)
Brandy - 9:00 (65lbs)
---------------------------------
Workout of the day...Amos and Blake's Workout:
For time:
100 Burpees
------------------------------------
Workout of the Day.....Amos and Blake's Workout:
REST DAY!@!!
 Hard work and determination...the expression on Maria's face says it all. Good job everyone that came in today!
--------------------------------
8:54 am edt
Workout of the Day...Amos and Blake's Workout:
"Cindy"
As many
rounds as possible in 20 minutes of:
5 pullups
10 pushups
15 air squats
Brian - 12
Homa
- 15
DB - 15
Yuri - 18
Chad - 14
Meghan - 15
Chelsea - 14
Elizabeth - 12 (15min)
Laura
- 16
Ariana - 17
Delaney - 15
Sendy - 17
Brandy - 17
Sarah - 5 (10min)
Tina - 17
Lindsey
- 15
Brandy - 18
Anne - 15
-------------------------------------------------------
Workout of the Day....Amos and Blake's Workout:
5 rounds for time:
400 m
5 Clean &
Jerk
10 Burpees
15 Situps
Gugg - 22:01
Caleb - 21:08
Josh - 21:52
Conway - 21:06
Jason
- 26:16
Hawk - 12:20 (3rds)
Chris H. - 23:14
Laura - 22:01
Delaney - 24:33
Chelsea - 26:07
Brandy
- 22:01
Meghan - 26:01
Ariana - 22:19
Sendy - 21:14
Maria - 25:46
------------------------------------
9:08 am edt
Workout of the Day...Amos and Blakes Workout.....
Max rounds in 20 minutes
2
Plyos
15 Wallballs
25 Sit-ups
Josh - 7
Jeremy - 7
Gugg - 10
Amos - 10
DB - 8
Phillip
- 3 (10minutes)
Yuri - 9 (Thrusters instead of Wallballs)
Brandy - 7
Laura - 7
Meghan - 7
Chelsea
- 8
Delaney - 7
Ariana - 7
Sendy - 10
Sarah - 7
Anne - 7
Tina - 5
Brandy - 7
Lindsey
- 5
Lisa - 6
-----------------------------------
10:22 am edt
Workout of the Day.....Amos and Blake's Workout:
REST DAY!@!@!
* 2 Power cleans
every minute on the minute for 15 minutes
5 Burpees for every missed rep
Amos - 185lbs
Blake -
205 lbs
Hawk - 125 lbs
Chris O. - 145lbs
Walter - 105 lbs ( 2 misses)
Chad - 165 lbs
Yuri - 165 lbs
Scott - 125 lbs
DB - 105 lbs ( 2 misses @ 115lbs)
John - 115 lbs
Maria - 75 lbs
Lisa - 55 lbs
Lindsey
- 75lbs
Brandy - 85 lbs
Tina - 65 lbs
Anne - 55lbs
----------------------------------
9:16 am edt
Workout of the day...Amos and Blake's Workout:
Deadlift
1,1,1,1,1,1,1
-----------------------------------
4:53 pm edt
Workout of the Day...Amos and Blake's Workout
5 Rounds for
MAx Reps:
Bench Press - Body Weight
Pull-ups (consecutive)
*Scale B.P. weight as needed
---------------------------------------
Workout Of the Day:Amos and Blake's Workout:
5 rounds for time:
15
ring dips
15 medball cleans
15 pull ups
Gugg - 10:26
Amos - 9:41
Jeremy - 14:56
Yuri -
18:51
Jason - 12:57
Blake - 11:30
Chad - 13:15
DB - 14:50
Homa - 15:35
Scott - 21:36
Ariana
- 15:57
Meghan - 16:33
Maria - 12:59
Lisa - 15:54
------------------------
8:54 am edt
Team WOD EventHey everybody so Blake and Amos gave me a project, which means I have to actually
work during my internship. I have decided to set up a team WOD event and BBQ after. I would like everyone to participate.
I want to put on this event on the 4th of July but can understand if everyone has holiday plans. So here is what I need from
you all:
Who is interested in participating?
Could you make it on the 4th of July and if not what date would
work best for you?
Feel free to contact me either here at the gym or at my email: debeshwest@hotmail.com
Workout of the Day...Amos and Blake's Workout:
Rest Day!!!!
----------------------
10:07 am edt
Workout of the Day...Amos and Blake's Workout
5 Rounds for
time:
10 Body Weight Dead Lifts
15 Handstand Pushups
------------------------------------
Workout of the Day....Amos and Blake's Workout
Max rounds in 20
min
25 Box Jumps
25 Situps
100 Singles
Josh - 6
Nathan (10,10,50) -4
Jeremy - 6
Amos - 10
Chris O (12:30min) - 5
Yuri - 7
Walter - 7
Homa - 8
West - 7
Eric - 3
Scott
- 5
Brandy - 6
Laura - 6
Meghan - 6
Ariana - 7
Sendy - 8
Maria - 6
Sarah - 7
Tina
- 4
Lydia - 5
Lisa - 4
Anne - 5
Lindsey - 4
Brandy - 4
------------------------
9:29 am edt
Workout of the Day....Amos and Blake's Workout
For
Time:
Reps of - 21,18,15,12,9,6,3
SDHP
Wallballs
Push Jerks
Squats
Odd=200m
Even=25
Walking Lunges
Josh - 37:54
Jeremy - 31:49
Chris O. - 12:15 (15reps and below)
Chad - 31:48
Homa
- 30:12
DB - 30:19
Yuri - 30:07
Scott - 27:00
Meghan - 30:13
Laura - 29:01
Ariana - 27:27
LeAnne - 21:16
Lydia - 30:32
Lisa - 30:50
Anne - 32:49
Brandy - 27:26
Tina - 29:10
David
- 31:01
Amos - 23:00
--------------------------
10:32 am edt
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