Slightly warmed up with 10 push ups then did a Muscle Up on my second attempt (again.... I don't think I commit on the first try) James was the trainer today. Warmed up: Skipped Rope Dynamic Stretches "Michael" Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Results: 22:14 Notes: Need … Continue reading Benchmark: Helen

Before I began the WOD I performed a muscle up on my 2nd attempt Brad M was the coach today. I was ready to tackle the WOD but was worried it was gonna take me a lot longer than most. I still have issues with my knee and try to do full range of motion. … Continue reading Strength and Wall Ball Burpees

Des was the trainer, went to the 7:30 class because had a busy day. Not a fan because it's so late in the day. I think I perform better in the morning. Nevertheless, completed the task. Warm Up: Ran 400 meters Dynamic Stretches 10 Frog Jumps 10 Kettle Swings 10 Dumbbell push ups W.O.D.: AMRAP … Continue reading Jumping Pull Ups

Frank was the coach today. Really nice guy.   Warm up: Skip rope Dynamic Went over ground-to-overhead movement and the different methods while focusing on form W.O.D.: Grace For Time: 135/95 pound "ground to overhead" 30 reps. Results: 3:59

"Helen" 3 Rounds for Time of: Run 400 Meters 21 Kettlebell Swings 55/35 12 Pull Ups Results: 12:31

Buy In: Find 1RM Shoulder Press and record it. You'll need it the rest of the month.   Cash Out: For time: 400 Meters of Lunge Steps. Trailing knee should kiss the ground for each step. New? Consider scaling to 200 or 300 meters.

Kyle was the coach today. Warm Up: Skip Rope Dynamic Stretches W.O.D.: "Fran"21-15-9 rep rounds of: Thrusters 95/65 Pull Ups Results: 7:11 minutes