Amos and Blake's Workout:

"Deck WOD"

Aces=1/4 mi run/row

Hearts=squats

Clubs=push-ups

Diamonds=Sit-ups

Spades=Double-unders

*Cards will be drawn from a standard deck. Exercises will be assosciated with the suits and reps will be the number drawn (face cards are 10).  We will work through an entire deck (84 reps/exercise and 1 mi run).*

Great Job everyone that made it through the Deck WOD!!! you all worked Very Hard!!!

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Amos and Blake's Workout:

10 KB swing...1 Burpee

10 KB Swing...2 Burpee

10 KB Swing...3 Burpee

*Continue until 10 KB Swing and 10 Burpees are completed*

B - 8:50

Nick - 9:20

Andy - 11:40

Brad - 9:29

Scott - 11:40

Jeremy - 17:24

Lisa - 11:15

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Amos and Blake's Workout:

3 rounds for time:

10 deadlift

10 pull ups

10 burpees

Yuri-6:07

A-4:53

Keith-5:28

Scott-8:05

Homa-5:47

Brandy-6:56

Tina-8:05

Viv-5:54

Susan-6:03

LeAnne-5:12

Lisa-6:15

Bethany-6:08

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Amos and Blake's Workout:

5 Rounds For Time:

20 Wall Ball

20 Sit-ups

Gugg - 6:25

Bruce - 8:55

Keith - 8:15

Paul - 8:15

Viv - 8:25

Tina - 11:24

Brandy - 8:16

Britt - 9:38

Anne - 9:45

Lisa - 10:30

***Great Job Everyon!!! Have a happy Thanksgiving!!!

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Amos and Blake's Workout:

Overhead Squat

3,3,3,3,3

Having trouble with your writing assignment???  Read B's blog for help...and don't forget they are due Wednesday!!!  Plus here are 3 tips for eating better on Thanksgiving!!!

1.  Find healthy substitutes for unhealthy items.  Use your resources!!!  Google zone recipes or websites that have options.

2.  Spread the meal throughout the day.  Why just fill up once and spike your blood sugar???  Enjoy the day more by spreading smaller portions throughout the day.

3.  Have a dessert...but just one serving.

***Bonus tip!!!  Make the day more about friends and family and less about food!!!***

Brad - 65,85,95,115,125

Gugg - 65,85,95,105,115

Andy - 75,85,95,125,135(pr)

Paul - 75,85,95,105,120

Keith - (BS) 145,155,165,185,200

Dr J - (BS) 75,85,105,115,135

Britt - 65,65,75,75,85

Viv - 18,18,18,18,18

Susan - 24,35,35,40,45

Tina - 45,55,65,65,70

Brandy - 55,65,75,85,95(pr)

Anne - 35,40,45,50,55

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Amos and Blake's Workout:

For Time:

10 Tire Flips

100 ft Farmers Carry

100 ft Dummy Carry

10 Push-press 

Nick - 8:45

Gugg - 8:17

Bruce - 14:17

A - 8:43

Ty - 7:14

Brad - 8:30

Dr J - 14:47

Scott - 11:42

Ivan - 10:08

Jacob - 10:50

Tina - 13:46

Viv - 11:30

Brandy - 10:30

Lydia - 9:30

Anne - 15:16

Lisa - 15:17

Tay - 12:27

Brittany - 12:25

LeAnne - 10:08

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Amos and Blake's Workout:

For Time:

21 Pull-ups,20 Box Jump, 19 Sit-ups, 18 Pull-ups, 17 Box Jump, 16 Sit-ups, 15 Pull-ups, 14 Box Jump, 13 Sit-ups, 12 Pull-ups, 11 Box Jump, 10 Sit-ups, 9 Pull-ups, 8 Box Jump, 7 Sit-ups, 6 Pull-ups, 5 Box Jump, 4 Sit-ups, 3 Pull-ups, 2 Box Jump, 1 Sit-up

Mike - 12:15

Andy - 13:25

Paul - 12:30

Jason - 12:25

Nick - 15:00

Brad - 14:10

Travis - 14:37

Eric - 14:10

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Amos and Blake's Workout:

Row 500m

3 rounds of:

15 SDHP

15 Burpees

15 Wallballs

Row 500m

Only row twice: before the 3 rounds and after

Dr. J-20:11

Gugg-12:32

Yuri-14:16

Eric-17:42

Andy-17:09

Scott-17:47

Ivan-19:28

Tina-21:05

Brandy-18:03

Lisa-16:49

Great job today everyone!!

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Amos and Blake's Workout:

REST DAY!!!

Gym WOD:

"Elizabeth"

21-15-9 reps of:

Squat Clean

Ring Dips

Tim - 13:48 (65)

B - 8:30 (95)

Bruce - 7:23 (45)

Paul - 12:18 (65)

Gugg - 8:06 (95)

Homa - 8:45 (65)

Stacey - 9:04 (35)

Lydia - 6:39 (45)

Viv - 5:33 (24)

Anne - 8:43 (35)

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Amos and Blake's Workout:

As many rounds as possible in 15 minutes of:

Left Arm DB Thruster - 15 reps

Right Arm DB Thruster - 15 reps

Bear Crawl - 50 ft.

Chad - 6rds+6reps

B - 6rds+8reps

Tim - 5rds+14reps

Gugg - 6rds+17reps

Yuri - 6rds+28reps

Ivan - 4rds+28reps

Paul - 5rds+5reps

Dr J - 6rds+10reps

Scott - 6rds+5reps

Keith - 5:33 (95lb Snatch - 30reps)

Eric - 5rds+10reps

Amber - 8rds+4reps

Stacey - 8rds

Emily - 6rds

Viv - 6rds+20reps

Susan - 6rds

Tina - 5rds+15reps

Brandy - 7rds

Lydia - 6rds+26reps

Anne - 5rds+5reps

Lisa - 6rds+30reps

***Great Job Everybody!!!  High numbers on a very hard WOD!!!***

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Amos and Blake's Workout:

"Angie"

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

 ***Make up Workout for everyone that missed it on Saturday!!!***

Greg - (50 reps) 10:30

Gugg - 17:00 (pr)

Yuri - 19:15

Chad - 24:15

Bruce - 28:30

Scott - 25:50

Keith - 19:50

Paul - 22:30

Ivan - 20:30

Jacob - 23:00

Amber - 18:00

Stacey - 19:30

Lisa - 19:42

Lydia - 24:57

Anne - 20:20

Viv - 16:00

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Amos and Blake's Workout:

"Angie"

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Dr. J - 24:39

B - 18:40

Brad - 30:55

Andy - 29:47

Travis - 30:50

Ty - 22:35

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Amos and Blake's Workout:

For Time - 

400m Run

Row - 15 Cal

400m Run

15 Log Thrusters

400m Run

35lb KB Swing - 30 reps

400m Run

24" Box Jump - 30 reps

400m Run

Sit-ups - 30 reps

400m Run

Push-ups - 30 reps

400m Run

Ring Dips - 15 reps

400m Run

135lb Deadlift - 30 reps

Chad - 33:30

Eric - 47:20

Keith - 29:42

Scott - 32:20

Paul - 30:40

Yuri - 24:02

Kyle - 28:50

Homa - 30:34

Amber - 30:00

Emily - 31:00

Stacey - 32:00

Viv - 36:15

Susan - 24:10

Brandy - 38:15

Tina - 45:30

Lisa - 40:05

Anne - 41:45

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Amos and Blake's Workout:

REST DAY!!!!

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Amos and Blakes Workout:

"The few...The Proud..."

21,18,15,12,9,6,3 reps of:

Left Arm Dumbell Snatch - 35lb

Right Arm Dumbell Snatch - 35lb

Odd # Round - Butterfly Sit-ups

Even # Round - Pull-ups

***We got this from our friends in Miami...Great wod Dudes!***

Gugg - 11:10

Chad - 13:05

Nick - 12:05

B - 12:03

Yuri - 12:45

Eric - 17:30

Paul - 18:49

Keith - 13:05

Scott - 20:38

Dr J - 17:20

Ivan - 18:30

Jacob - 16:26

Emily - 13:51

Stacey - 13:51

Viv - 15:49

Susan - 15:52

Lydia - 13:34

Brandy - 13:52

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Amos and Blake's Workout:

Deadlift 3,3,3,3,3

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Amos and Blake's Workout:

With a continuously running clock do 1 pull-up the first minute, 2 the second minute, 3 the third minute...continuing as long as you are able.

Tim - 15 +10

Scott - 11

Keith - 16

Paul - 10

Jeremy - 12 +12

Jacob - 12 +6

Delaney - 10

Lydia - 10

Susan - 11

Brandy - 10

Viv - 11

Lisa - 16

Anne - 16

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Amos and Blake's Workout:

4x800 meters

rest as needed between 800s

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Amos and Blake's Workout:

3 Rounds for TIme:

20 Push-press

40 Box Jumps

20 SDHP

Ty - 16:33

Brad - 17:05

Andy - 18:11

Homa - 65/55 - 12:27

Gugg - 65/55 - 9:20

Dr J - 45/25 - 16:10

Scott - 65/35 - 13:35

Yuri - 65/55 - 10:45

Paul - 65/55 - 12:35

Jacob - 55/35 - 11:40

Eric - 65/35 - 15:10

Jeremy - 45/25 - 17:30

Stacey - 25/25 - 15:40

Emily - 35/35 - 16:08

Lydia - 35/25 - 9:45

Brandy - 45/35 - 11:40

Viv - 25/25 - 10:30

Susan - 15/15 - 10:30

Anne - 35/35 - 13:30

Lisa - 25/25 - 13:40

***Great turnout today and everyone worked very hard!!!***

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Amos and Blake's Workout:

"ANNIE"

50,40,30,20,10 for time:

Double Unders

Sit ups

Chad - 20:14

Tim - 14:45

Yuri - 9:41

Scott - 36:31

Keith - 32:30

Lydia - 23:01

Viv - 14:47

Brandy - 14:43

Anne - 19:52

Lisa - 10:30

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Amos and Blake's Workout:

4 rounds 

400m Run

Rest as needed between efforts

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