**Tues****day 111122**

**“Austin”**

As many rounds as possible in 7 minutes of:

2 Muscle ups

2 Deadlifts (Men 345 lbs, Women 225 lbs)

Post rounds to responses.

**Holiday Hours**

**Thursday, November 24th: Closed**

**Friday, November 25th:** ** 8:00am & 10:00am**

**Power Camp starts NEXT MONDAY. Beat the New Years and get a head start on your resolutions in December! You will have wished you started sooner. Classes are Mon, Tues, Thurs, 6:00 am or 5:30 pm. Spots are limited so reserve yours today or try it for FREE. Email Christina at cmmerlo@gmail.com**

Lori WModified WOD to 3 pull ups, 3 push ups, 2 dead lifts @ 155 lbs

WOD: 6 rounds + 1 push up

Thanks for pushing me to go heavier on the DL Angie!

AndyWod w 2 muscle ups and 2 dead lifts at 245. 7rds

paigeI did “Austin” two weeks ago so I did

“Amanda”

for time:

9-7-5

Muscle-ups (practiced vertical leap to get to rings :))

Squat Snatch (95 lbs)

Wod as Rx’d:

9:40 (not a PR, but 90 seconds faster than regionals)

Great job 5am crew!

DamonDeadlift 7@310#

WOD 6rds + MU w/275#

Brad H“Austin”

=4rds + 1MU

AnthonyDeadlift 445 x 3

WOD rx’d

= 8rds + 1 MU

J. StoneMod wod

Did 6 rds

First three with mu; second three with five hspu and five pullups

Used 275#

After wod did 50 wall balls 1:49

Angiemodified to: 6 sit ups, 6 push ups, 2 deadlifts @ 185lbs

8 rounds 3 sit ups

Nicole McWOD

1 Rope Climb (touching beam at top)

2 DL @ 225lbs

4 rds & 1 rope climb

Fun one!

Justin P.WOD modified: 2 DL @ 200, 6 Pull ups, 6 Push ups

7 rds + 2 DL

Derk m/37/169For time:

1000 Meter row

50 Dumbbell squat cleans (Men 45 lbs, Women 30 lbs)

25 Handstand push-ups

17:57 rx’d

KarinBench Press 5@100#

WOD w 105# 6pull ups, 6 push ups

6 rnds, 6 push ups

Michelle SDead lifts:

3@85

3@105

3@125

3@135

3@155

WOD “Austin”

W/155#

6 pushups/6 pullups

6 rounds + 2 dead lifts & 3 pullups

Fun workout today!!

LindaBack after being sick for 2 weeks!

Deadlifts-4 @ 140#

WOD –

5 deadlifts ea rd w/115#

6 push ups and 6 jumping pullups

5 rds

Eric S.Deadlift:

3 @ 365

3 @ 415

3 @ 465

WOD: 7 rds + 2 pushups

— sub 6 pullups and 6 pushups for MU’s

— deadlift as rx’d

RayusDL 3@345

wod

4 rds + 1 MU

BrandyPower Camp

400m Run

Sprints, Sprints and more Sprints (racing Alex 🙂 Lost cause)

WOD #1 – 8:59

4 Rounds

10 One-armed DB Snatch

1 Bear Crawl around room

3 Wall climbs

WOD #2 – AMRAP 10 Mins

10 Box Step Ups (20 in box)

2 Farmer Carry runs around room

10 Burpees over DB’s

4 Rds + 2 Runs

Tabata Medball Situps (14# MB) = 56 total situps

Loren“Helen”

8:42

AaronWOD: 6 plu’s, 6 pu’s, 2 DL’s @ 225

7 rnds

Charles4 rds plus 1 MU @ 275lbs

JustinDeadlifts

3 @ 385

3 @ 425

3 @ 445

WOD

As rx’d

15 rounds completed

JessicaWOD w/155lb DL

9rds

DenverDeadlift: 425# x 5

WOD as Rx’d = 13 rds plus 2 MUs

BrodyWod rx 7 rd 2 mu