Tuesday, December 27, 2016

 

Did you over indulge this holiday season?  Are you feeling those few extra pounds?
Be sure to sign up for our New Year Detox challenge starting January 7th!

Strength

Overhead Squat
3-3-3-3-3

WOD
3 Rounds:

15 Deadlift
45 Air Squats

Level 1: 155/105
Level 2: 185/125
Level 3: 225/155

Core Down
50 Ring Rows (In as few sets as possible)

L3
Smitty 719
Clay 607
Heim 821
Aubree 707
Jordan 1004
Jared 535
Joe 534
terra 450
Cory 420
Kdawg 830
Nicholl 615
Brett 724
Toph 725
KK 557
Bill F 455
John 849
Min 920
PDiddy 545
Joseph 449
Jen R 726

L2
Josh 721
Tammi 729
GMello 413
Teri 540
Caleb 718
Beth 606
Mandy 902
Jon 709
Lmello 716
Munique 615
scotty 600
Michelle 600
Jenny 601
Sully 658
Jlord 838
Glord 832
Bill H 632
Jason 733
Kate 526
Shala 754
Alan 857

L1
Gary 719
Aimee O 737
Maddy 1015
Angie 718
Denise P 730
Deanna 813
Sean 840
Woo 735
Meredith 625
Amy 515
Kristi 743
Nataleigh 838
Susie 629
Mick 716
Darren 631
Ren 552
Sam 516
Dan 658
Katrina 629
Walter 537
TJ 737
Reggie 731
Alicia E 644
Tiffeny 851
Robin 851

MOD
Scott V 756
Kelly G 814
Ellie 833
Ali 847
Tanya 832
Bre 857


WOD

“Tabata”

KB Swings 53/35#
Air Squat
Sit Ups
Row Calories

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Rest 1 minute between movements. Tabata score is the lowest score of any round. Combine score of all 4 movements.

Core Down

3 Minute Plank
*Every time you break 5 Sit Ups

RX
Roy 26
Erica 35
Brett 37
Sully 35
Steve 37
Kevin 37
Carly 42
Trent 37
Leslie 30
Ray 34
Sabrina 30
Michael 34
Terra 48

Mod
Gretchen 39
Joni 29
Barb 32
Janet 37
McKay 24
Johnna 26
Kristin 27
Suzie 29

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