**Monday** **141222**

**“Diane”**

21-15 & 9 reps for time of:

Deadlift (Men 225 lbs, Women 155 lbs)

Handstand push-ups

Post time to responses.

Compare to July 18, 2014.

**Christmas Hours:**

**Wednesday, December 24th-5:00am, 6:00am, 9:30am & 12:00pm**

**Thursday, December 25th-Closed**

**Friday, December 26th-5:00am, 6:00am, 9:30am & 12:00pm**

**New Years Hours:**

**Wednesday, December 31st-5:00am, 6:00am, 9:30am & 12:00pm**

**Thursday, January 1st-10:00am**

**Friday, January 2nd-5:00am, 6:00am, 9:30am & 12:00pm**

Jeremy FWarm-up: EMOM for 5 rounds of 100m row; 5-10 pullups; 3 HSPU, 5-10 dips

*

Strength complex: 10 minutes to build up to a heavy single round of:

12 Deadlifts + 9 Hang Power Cleans + 6 Jerks (touch and go deadlifts and then bar can’t be put back on the ground until done with complex)

Did 175# – almost made it through – failed on the last jerk

*

WOD with substandard HSPU: finished at 6:15

BGarage Gym WOD

2000m row

30 sit-ups

30 floor wipers w/ 75#

30 sit-ups

2000m row

andyStrength @ 155 completed.

WOD RXD 6:30 or 6:33

JamieStrength to 105#

WOD with GHD sit ups

10:53

Josh BStrength w/115# completed

WOD: w/185# and (HSPU) used 1 abmat pad for 21 reps then 2 abmat pads for 15, and 9 reps 8:05

LorenStrength

1 round dt

185#

“Diane”

10:51

AliStrength

Warmed up with 55# & 85# than decided to just go for it w/ 105#, got 4th jerk and grip gave out. WOD (if you can call it that..scaled the crap out of it!) 115# & regular old lazy push-ups. 6:50 Gonna take time to get used to 9:30 again. Good Job Shannon!!

ShanWarm-up: EMOM for 5 rounds of 100m row; 5-10 pullups; 3 HSPU, 5-10 dips

*

Strength complex: 10 minutes to build up to a heavy single round of:

12 Deadlifts + 9 Hang Power Cleans + 6 Jerks (touch and go deadlifts and then bar can’t be put back on the ground until done with complex)

Warmed up with 55#, then did 6, 4, 2 with 85#.

Jumped with Ali to 105#. Got thru 4 jerks and dropped the bar. That was harder than I thought!

WOD with 1 abmat: 10:28

Less than 3 minutes of Deadlifts and more than 7 of those darn HSPU. Lots of staring at the wall. Great job 9:30!

Toby SStained oblique last week, went light today.

Strength: 95 lbs

WOD: 135# DL / 1 ab mat for HSPU

Time: 11:09

ErinStrength with 105# completed

WOD rxd 7:45

MichaelStrength 10mins to establish max load of 12 deadlifts +9 hang cleans +6 jerks. 135lbs

“Diane” Rx with strict hspu’s in 4:23 pr

michelleone round DT @115#

Diane w/1 abmat and 1 plate 7:48

DanDT complex 135#

Diane

205# deadlifts

15:27

Mitchellpracticed complex for competition

TannerStood around

Grunted a few times

Got my sweat on a little

Natalie RouseStrength with 85#

Diane with 135# hspu RX 9:50

S.DuncanStrength up to 75#

Wod w/115# and dbl reg push-ups

8:33

MaxStrength Complex 195# – Completed

WOD Rx:

10:07

Shawn C.KOnOK Wod 2 complex

W/Mitchell – 6:36

SamanthaDT complex

135#

Diane (first time as rx’d)

21:42

Rayus12DL-9HPC-6PJ@165

wod

13:05

GeorgieStrength complex w 85#

Wod w 155#

Hspu kipping used thin mat vs ab mat 12-9-6

12:56

Took FOREVER on last round of hspu’s 😣 but getting there!

ZaneStrenght: #185 completed

Wod rxd- 9:18

RonStrength #145

WOD

9:35

Jim R.Strength complex @ 165

Diane as RX’d = 10:48

JenniferStrength Complex

12 deadlifts + 9 hang power cleans + 6 push jerks

W/ 135 lbs (failed on 3rd push jerk)

“Diane” as rx’d

5:48

LindaBoot camp w/Joan and Lisa

(We talked the first 20 minutes so only got to do the following…needed some catch up time!

Warm up:

25 Jumping Jacks

40 Mountain Climbers

15 Goblet Squats w/dumbbell

15 V Ups

2 minutes jumping rope

1 minute superman hold

Tabata box steps (20 secs work, 10 secs rest) for 8 rds)

WOD

400 M Row

40 Kettlebell swings

40 Double Unders or 3x singles (120)

40 lunge steps (1 leg=1 rep) OR 40 Box jumps

300 M row

30 kettlebell swings

30 Double Unders or 90 singsl

30 lung steps or 30 box jumps

1+ minute plank hold

No boot camp Wednesday.so see everyone next Monday for the last boot camp until spring! Hope everyone can make it.