Amos and Blake's Workout:

"Helen"

3 rounds for time:

400m run

21 kettlebell swings (1.5 pood)

12 pull ups

Ty - 11:44

Buck - 15:01

J - 11:22

Greg - 19:07

Eric - 18:26

Brian - 16:32

Chad - 13:54

B - 9:40

Keith - 11:58

Marshall - 11:18

Ivan - 12:53

Tiff - 12:59

Lydia - 17:09

Christa - 17:03

LeAnne - 11:59

Viv - 14:47

Emily - 14:54

-----------------------------

Amos and Blake's Workout:

AMRAP in 20 minutes of:

5 thrusters (95/65)

7 Hang Power Cleans

10 Sumo deadlift high pulls

Brian-9

J-11

Gugg-12

Dr. J-9

Yurie-10

Homa-7

Richard-17

Scott-8

Buck-10

Christa-7

Lydia-13

Brandy-11

Anne-10

Lisa-12

-----------------------

Amos and Blake's Workout:

REST DAY !@!@!@!@!

**REMINDER** 

THE FALL BOOT CAMP CHALLENGE AND FALL FITNESS CHALLENGE BOTH START MONDAY OCTOBER 19TH!!! SIGN UP NOW!!! CHECK THE BOOT CAMP AND FITNESS CHALLENGE PAGES FOR DETAILS!!!

Gym WOD:

5 rounds for time:

15 OHS

15 sit ups

Ty - 7:28 (65lbs)

A - 9:56 (95lbs)

Buck - 12:22 (65lbs)

Gugg - 6:37 (65lbs)

Zach - 8:09 (15lbs)

J - 6:55 (45lbs)

Homa - 15:29 (35lbs)

Chad - 5:41 (65lbs)

Brian - 6:21 (45lbs)

Dr J - 10:55 (45lbs)

Scott - 8:06 (35lbs)

Big Rich - 8:20 (45lbs)

Steph - 5:05 (PVC)

Brandy - 6:52 (45lbs)

Tina - 6:51 (18lbs)

Viv - 6:50 (PVC)

Anne - 7:50 (35lbs)

Lisa - 8:35 (18lbs)

LeAnne-5:14 (35lbs)

-------------------------------

Amos and Blake's Workout:

For time: 

"Angie"

100 pull ups

100 push ups

100 sit ups

100 squats

------------------------------ 

Amos and Blake's Workout:

FIGHT GONE BAD!!!!

3 5 MINUTE ROUNDS FOR TIME OF:

PUSH PRESS (75/45)

BOX JUMP (20")

WALLBALL TO 10' TARGET (20/10)

ROW FOR CALORIES

SUMO DEADLIFT HIGH PULL (75/45)

GUGG-321

BRIAN-162

SCOTT-211

IVAN-210

JASON-234

BUCK-233

RANDY-209

A-365 (PR)

B-290 (PR)

LISA-226

ANNE-219

LEANNE-250 (PR)

--------------------------------------

Amos and Blake's Workout:

For time:

500m row

3 rounds of

20 pull ups

20 push ups

20 squats

500m row

Only row twice, at the beginning and at the end after 3 rounds of pull ups, push ups, and squats.

*Check out the Boot Camp page to see what the Fall Boot Camp Challenge is all about!! Only 10 spots available so sign up soon!!*

------------------------------------

Amos and Blake's Workout:

REST DAY!!!@!!!

------------------------------

Amos and Blake's Workout:

4 rounds for time:

5 squat cleans (60% 1rm)

10 handstand push ups

------------------------------

Amos and Blake's Workout:

"Tabata" Stuff:

push-ups

Box Jumps

Rope Jump

Sit-ups

------------------------------

Amos and Blake's Workout:

Shoulder Press 1,1,1,1,1

Push Press 3,3,3,3,3

Push Jerk 5,5,5,5,5 

***Lots of weight was lifted in the gym today!!!  Great job to everyone that came in!!!***

------------------------------

Amos and Blake's Workout:

For Time:

21,18,15,12,9,6,3 KB Swing

3,6,9,12,15,18,21 Burpees

J - 13:39

Scott - 15:17

Lisa - 16:14

________________________

Amos and Blake's Workout:

3 rounds for time:

8 reps deadlift

run 400m

------------------------------

Amos and Blake's Workout:

5 rounds For max reps:

Body weight bench press

pull ups

Gugg - 145-165lbs 10/20,8/20,5/20,3/13,5/10

Amos - 185lbs 8/20,7/20,6/20,5/20,5/15

J - 225lbs 6/14,7/9,7/10,6/10,6/9

Homa - 135lbs 10/9,10/11,8/8,8/6,6/10

Brian - 115lbs 10/14,5/11 95lbs 12/10,8/10,10/13

Eric - 115lbs 8/16,8/18,6/15,13/16,10/20

Chad - 155lbs 22/9, 175lbs 14/9 185lbs 8/7,8/7,8/6

Anne - 55lbs 15/8,18/8,22/8,20/8,20/8

-------------------------------

Amos and Blake's Workout:

REST DAY!@!@!@!

Gym WOD:

3 rounds for time:

21 thrusters

21 double unders

Ty-10:39

Dan-22:30

J-17:35

Buck-15:07

Eric-19:33

Yurie-7:40

Scott-13:52

Ivan-12:43

Tiff-12:18

Lydia-13:02

Emily-17:51

Lisa-5:31

-------------------------------

Amos and Blake's Workout:

"Annie"

50,40,30,20,10 rep rounds of:

Double-unders

Sit-ups

Gugg - 10:19

Dr J - 14:42

Chad - 11:33

Buck - 11:47

Brian - 16:12

Scott - 16:00

Ivan - 16:15

Tina - 20:00

Brandy - 9:52

Lisa - 11:05

Anne - 14:10

----------------------------------

Amos and Blake's Workout:

Colorado Open Final WOD:

5 rounds for time:

9 pull ups

9 sumo deadlift high pulls (95/65)

9 burpees

9 power snatches (95/65)

Ty - 16:54

Gugg - 12:50

Buck - 21:41

Chad - 16:01

Scott - 13:33

Ivan - 20:42

Brian - 19:22

Big Rich - 13:17

Tiff - 15:09

Lydia - 14:46

Viv - 14:51

Brandy - 14:49

Anne - 15:28

Lisa - 16:28

-------------------------------------

Amos and Blake's Workout:

"Chief John"

-Remember those that gave it all on 9/11/2001-

7 rounds for time:

100m run

7 handstand push ups

7 pull ups

------------------------------------------------------

Amos and Blake's Workout:

Hang Power Snatch

3,3,3,3,3 reps

Gugg - 65,75,85,95,105(F)

Greg - 65,65,65,65,65

Eric - 65,75,85,95,105

Chad - 75,85,95,105,115(pr)

Brian - 65,75,85(F),85,95(pr)

Matt - 65,75,95,105,115(pr)

Yuri - 65,85,95,105,115

Scott - 65,75,85,95,105(pr)

Big Rich - (Back Squat) 55,75,85,95,105

Lydia - 35,45,55,55,55(pr)

Anne - 35,40,45,50,50(pr)

Lisa - 25,35,45,45,45(pr)

-------------------------------

Amos and Blake's Workout:

Max rounds in 20 minutes of:

100 singles (jump rope)

10 pull ups

15 front squats

DB-5

Brian-3

Chad-6

Dr. J-5

Scott-4

Ivan-5

Viv-4

Emily-4

Brandy-6

Lisa-5

------------------------------

Amos and Blake's Workout:

REST DAY!!!

Gym Wod: FRAN!!!

Brian - finished 15 thrusters at 10 min cutoff

Chad - 6:45 (JPU)

Gugg - 5:25 (pr)

Dr J - 6:13

Big Rich - 3:40

Scott - 11:10

Walter - 12:57

Brandy - 5:25

Lydia - 6:05

Anne - 5:20

Lisa - 6:10

-------------------------------

Amos and Blake's Workout:

Run 5k

------------------------------ 

 Amos and Blake's Workout:

Clean and Jerk

1,1,1,1,1,1,1

----------------------------- 

Amos and Blake's Workout:

REST DAY!!!!!

------------------------------

Amos and Blake's Workout:

For time:

5x400m run

Rest as needed between each 400m run

-------------------------------

Amos and Blake's Workout:

"Elizabeth"

21-15-9 for time:

135lb clean  (full squat, NOT POWER CLEAN)

ring dips

Ty G-12:13 (115)

A-9:54 (135)

Gugg-12:55 (115)

Homa-17:29 (115)

Eric-12:05 (65)

Scott-12:24 (65)

Ivan-15:02 (115)

Brian-12:06 (65)

Tiff-10:03 (24)

Lydia-11:04 (45)

Lisa-11:38 (45)

-------------------------------------------

Amos and Blake's Workout:

 For time:

1000 meter row

21 thrusters (95lbs)

21 pull ups

750 meter row

15 thrusters

15 pull ups

500 meter row

9 thrusters 

9 pull ups

Substitute rowing for 1 mile run, 800 meter run, and 400 meter run

TINA - 34:00 RUN

BRANDY - 21:11 ROW

ANNE - 32:40 RUN

JASON - 22:47 RUN

GUGG - 20:06 RUN

HOMA - 26:04 RUN

WALTER - 24:05 RUN

CHAD - 26:26 RUN

DR. J - 27:50 RUN

YURI - 23:00 ROW

BIG RICH - 32:42 RUN

BRIAN - 28:40 ROW

-----------------------------------------