Whiteboard Search
Monday, October 1, 2018

A2Z

Sweatshirt order is at the gym. It’s a paper order form, since our website is changing over ,and will close on WEDNESDAY OCTOBER 10. All costs will be charged to your card on file. 

Gymnastics is going to be cancelled this week and starting this month it’s going to switch up a bit.   We will hold three classes a month;  the days and times of the classes will vary to give all members an opportunity to attend a class each month.   Each month will also have a focus on a specific gymnastics movement. Stay tuned this week for the days and times for October’s class offering and focus. 
Have a great Monday!

1.) Every 2:30 minutes for 10 minutes 5 Back Squat working up to 5RM
Then within 3 minutes 
1 Max Effort set @ approx 90% of set session 5RM
*2.) Complete 5 x 5 1ME @ approx 90% 5RM of Squat Jerk, Bench Press, Military Press (behind the neck) & Push Press. You can use the same scheme as above if you wish. 
1.) A2Z
14 minute AMRAP
50 Burpees, clap hands behind head while jumping
40 Burpee Box Over 24/20”, step over is allowed both feet must touch box
30 Burpee Pull-up
20 Burpee Muscle Up
10 Burpee Rope Climb
note: clapping of hands is only required for the first 50 burpees
*2.) 5-4-3-2-1
Deadlift 345/245lb
Strict Deficit Handstand Push-up 2×45/1×45
*3.) 10 minute AMRAP 
Bear Hug Sandbag Step Ups on to 4” Jerk Block with cover 150/100lb
*4.) for time
5 rounds
20′ Handstand Walk
20 GHD Sit-ups

You must login above to log your score

Alyssa DeNoble
4 bmu
^175 rm bs. 12@155
2
0
Cancel
Andres Mendoza
3 MU progressions
115#, 7@105#
4
0
Cancel
Bradley Boockmeier
Did a bunch of burpees. Crappy multi rack for pull ups and bar muscle ups. Not good 😅
5RM @ 385# 12 reps @ 350#
6
0
Cancel
Caleb Foley
3 Bar Muscle Ups
175# BS; 8@155#
8
0
Cancel
Chris Ness
315 5rep 285 10 reps 7 muscle ups
1
0
Cancel
Christopher Adam
2 Rope climbs; 305@5rep then 275@6
12
0
Cancel
Cody Stelmach
3MU - 315# for 5 BS
Did all the rope climbs and burpees to finish
1
0
Cancel
Dusty Neubauer
7 MU 255# 5RM 9 @ 230
13
0
Cancel
Eric Hansen
~20 pullups
Up to 170# x 5 BS, 10 at 150#
10
0
Cancel
Erin Buntin
5 MUs
BS up to 185# cause this hip/glute thing I have going on is still annoying.
8
2
#bleacherbuttgainz
Erin Buntin
#MomOfABallerProblems
Megan Vogel
Cancel
Grace Adler
2 MUP
BS 155#. 20@140#. Thanks, Karl, for the strategy!!!
8
0
Cancel
Hannah Fameree
4 MU progressions
5RM BS ^ 135#. 13 reps @ 125#
12
4
ohh! i didn't realize that. well you've got me beat with the BS weight ;)
Hannah Fameree
Almost got you😜
Krystal Lowney
Progressions for me too🤷🏼‍♀️
Krystal Lowney
I only did progressions though!! Wish I could do a real MU!
Hannah Fameree
Cancel
Jacob Minzlaff
235# 5RM BS
4 reps @205# ME 27 Box over Burpees (Feels great to be back)
10
0
Cancel
james macco
30/30 pull-ups
BS >245 / 6 @ 225. / ghd and hs walks for EC
2
0
Cancel
Jason Haw
Present
165# B's, 155 9 times
3
0
Cancel
Jeff Stemper
7 Ring Mu
275x5 225x12
3
0
Cancel
Justin Peterson
20/20 MU. So fat today.
375lb 5 rep. 8@335lbs
11
1
I bet the bar barely bent under the weight today ;). Your score doesn't make you look fat at all
Timm Uhlmann
Cancel
Krystal Lowney
3.5 MUP
BS up to 155# 10 @140#
8
0
Cancel
Laura VanderKelen
3 muscle ups
190# 5RM, 5# PR from last time; ghds/bmu from Saturday ✅
5
0
Cancel
Lauren Kalil
3 muscle ups
BS up to 230# (5# PR for 5 rep from last time), sandbag carries and OHS, GHDs/HSW, DL/deficit strict HSPU (used 35’s)
9
0
Cancel
Liz LeCaptain
24/30 PU
190# 5RM BS / 11 @ 175#
11
0
Cancel
Paula Soletski
150# 5 rep bs, 135# 12:reps. 17 burpee pullups.
10
0
Cancel
Pauly VanderKelen
10 Burpee MUs
HBBS Quints: 135 WU, 185 WU, 225 WU, 255, 275, 295, 320# / 10 reps @ 290# = a PR for 10RM! / GHD sit-ups & Bar MUs from Saturday complete in 9:21 with UB Bar MU quints except for the last round of 4-1.
0
0
Cancel
RaLinda Lamberies
155bs/145@15/17 bpu
5:15 sorry for what I said during burpees ;) The good news is what I did finish was RX ;)
7
0
Cancel
Ryan Froelich
3 MU
^205 x 5/190 x 9 BS
10
0
Cancel
Scott Adler
2 rope climbs (mups)
165# bs 15@155#
1
0
Cancel
Sylvia Christensen
5 MU attempts 🙄
Plenty of MUS after the WOD of course. 200# 5RM BS (5# PR)
9
0
Cancel
Theresa Rosenquist
I moved!
30 min Spin, 11 rounds: 7 #15 FS (LA)/7 AMSU (on box), & PT.
8
1
So nice to see you!!!
Alyssa DeNoble
Cancel
Timm Uhlmann
8 MU progressions 5x205 BS 11 @185
8 real boi MU after the wod. 1000m sandbag carry, 1 OHS every time set down increasing by 1 rep each time. EC #4. Mobility
16
0
Cancel
Troy Foley
1 MU
310#; 12@280#
8
0
Cancel