Happy Birthdays to Coy and Ariel!! (Monday)
Warm Up and Mobility
Bring a Friend Day!!!!
Partner Workout
“Die Hard Night”
AMRAP 20
5 x C2B Pull Ups
10 x Burpees
15 x Wall Balls 20/14
20 x Ab Mat Sit Ups
One person works while the other runs
400,300,200, then start back over at 400
Introduction Workout
AMRAP TBD
4 x Ring Rows
7 x Burpees or Push Ups
10 x Air Squats
13 x Ab Mat Sit Ups
One person works while the other runs
200m
All movements and reps are modifiable to fit your needs
Partnered with the one and only Tony T.
7 + 8 – great work, homey.
Thx Monsini, way to work 5am.
Enjoy the day.
Partner with the fabulous Jen Rego
WOD: 8+15 (Jumping pull-ups, 10#)
Thanks, Chris! Great work, 5am!
WOD: 8 + 7 (rowing for runs)
Partnered with Randy. Left calf not ready for high impact.
WOD – 7 + 27ish
We were so excited to get going and keep going that we didn’t count our reps – so we are guesstimating.
Fresh our of friends who are willing to try crossfit…they are the ones that ask “are you still doing that? You are going to get hurt!” Jokes on them…3 years and I’m stronger and some of them are hurting from life…I’ll keep trying to get them in the door though!
Teamed up with the fabulous Ana Paula for Team Easy Peasies – definitely two peas in a pod!
Great group of All Stars – even number 12 – we know how to work the numbers and earn the fitness!
Thanks Coach Chris – I love the GOOD MORNING!!! It definitely makes me perk up – and your art work was on point…just needed a little tweaking. 🙂
Partnered with the machine Justin Power
12+6 Definitely gonna feel this later on the plane.
Good work 5am, very well run class Monsini.
Tuesday 9/26/17
WOD: “die hard night”
AMRAP 20
4 x Ring Rows/I did killing pull-ups
7 x Burpees
10 x Air Squats/I did dumbbell push presses
13 x Ab Mat Sit Ups
One person works while the other runs
200m/I did assault Bike
(Got 9+ 8, partnered with my friend Karyn)
Great class Lauren! Thank you! Awesome effort 430pmers!!!!
WOD = 8 + 32 Bearded Dragon & the Bald Eagle ( aka Duane & I )
I ran & the dragon rowed
Nice job partnah!!!
Great class everyone & nice job to our 4:30 visitors
Nice job as always Lauren !!!
Partners with Cassie for this fun and challenging WOD! We got 9+45.
Cassie left the movements the same, I modified as follows:
“Die Hard Night”
AMRAP 20
5 x C2B Pull Ups (1 arm RR)
10 x Burpees (Box jumps)
15 x Wall Balls 20/14 (1 armed DB thruster 20#)
20 x Ab Mat Sit Ups
Nice job Cassie and 4:30! Thanks Coach Lauren for the great class and loved your fashion sense today!
7PM PRs
>WOD – partnered with Emily for team GEM we got 8+38
Awesome job Emily!
Thank you Monsini!
Partnered with Digs
WOD: 7
Lots of modifications for me:
5 x Ring Rows
10 x Burpees
15 x WB (started here with 10# then changed to Front Squats)
20 x Flutter kicks