Morning class
4 presses
1 deadlift
7 burpees
9 push-ups
Evening class
2 deadlifts
4 presses
6 swings
8 squats
10 rds for time

morning class
AMRAP in 20 min of:
10 ballslams
10 ball cleans
10 broad jumps

Evening class
AMRAP in 20 min of:
5 thrusters
7 hang power cleans
10 sumos

4 laps
100 squats
100 pushpress
200 pushup
300 squat

AMRAP in 15 min/ with two 1 min break
10 swings
10 goblet squats
20 sit-ups

AMRAP in 20 min of:
10 Box jumps
10 ball slams
10 push-ups
3 min break, then

AMRAP in 15 min of:
5 lying elbows to knees
10 ball cleans
15 lunges per leg

AMRAP in 20 min of:
5 push-ups
10 twists
15 box jumps

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

AMRAP in 20 min of:

5 kettle bell swings
10 med ball cleans
15 box jumps

AMRAP in 20 min of:
5 broad jumps
10 push presses
15 sit-ups

"B" 15# 18 rds
Trace 40# 16 rds
Robert 40# 15 rds
Chris 30# 12 rds
Jan 20# 9 rds
Karen 10# 13 rds
Dianna 10# 14 rds

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
sub'd kettlebell swings for pull-ups

Everybody did awesome! Great work!

"Murph"

Shae and Leah did Murph today!

jumping pull-ups and each exercise straight through!!

44:30

AWESOME!!

25 min
10 pushpresses, 20 step-ups, 30 deadlift with kettlebell
“B” 11 rds Jan 7 rds

AMRAP in 20 min of:
10 thruster
10 ball slam
10 dips
Blaine 25 lbs 14rds, 7dips short of 15
“B” 12 lbs 14 rds, 7dips short of 15
Jan 15/12 lbs 12 rds + ball salms
Anna 12/10 lbs 12 rds, + ball slams
Chris 15 lbs 14 rds, dips short of 15

1 min on, 30 seconds off x 15
Thrusters
Suitcase
Jumps
Robert- 155
"B"- 105 (burpees sub'd for jumps)
Jan- 126
Chris- 100

3 min on, 1 min off x10
Push-up
Squat
sit-up

Robert- 436
"B"- 315
Chris- 325
Jan- 266

Suitcases
jumprope or jumps
push-ups
10 reps
1 min work, 30 sec rest x 15 sets
“B” 8 burpees sub’d for pu
Chris 18
Jan 15
Anna 15
Angie 9

5 burpees
5 kettlebell swings
10 sit-ups
10 squats
2 min work
1 min rest
10 rounds
Robert 20
“B” 12
Chris 15
Jan 12
April 12
Sandi 12

Jumps
slams
suitcase
10 reps of each
AMRAP in 20 min
Robert 11 + lift and jumps
Chris 8 4 slams short of 9
Jan 7 + lifts and jumps
Anna 6 even

3 rounds, 1:30 between rounds, :30 between exercises of:
box jumps,Kettlebell swings, squats, Sit-ups, Burpees

Robert:
jumps: 30, 30, 25
lg KB: 33, 34, 33
sq: 48, 49, 51
b: 18, 15, 15
su: 43, 40, 30

B:
jumps: 25, 25, 25
sm KB: 40, 40, 40
sq: 50, 50, 52
b: 16, 17, 15
su: 39, 39, 39

Chris:
jumps: 22, 24, 27
KB: b33, m33, m33
sq: 37, 42, 50
b: 16, 12, 15
su: 32, 28, 27

Jan:
jumps: 23, 25, 25
KB: m42, s44, s43
sq: 36, 38, 36
b: 14, 14, 15
su: 17, 22, 23

Anna:
jumps: 24, 21, 21
KB: s35, s21, m15
sq: 33, 37, 25
b: 11, 13, 15
su: 27, 15, 21

20 reps for 20 minutes of:
box jumps
sit-ups
push-ups
squats

Robert: 7 , 2 sit-ups , push-ups short of 8
B : 7, + squats , 15 push-ups
Chris: 6 + push-ups, 2 sit-ups
Anna: 4, 15 sit-ups short of 5
April: 4 , short Push-ups for 5
Angie: 4, 5 jumps short for 5
Jan: 4 +squats