Congrats to Forrest, Tiffany and Tsan for completing the Elements! Great Job and Good Luck on the WOD classes. All 3 did their Day 1 workout today and beat their own times by over 2 minutes! Amazing results.

Strength: Sumo Deadlift High Pulls 5 x 5

WOD:

250 M Row

40 Wall Balls 20/14

30 Double Unders

20 Ground to Overhead 95/65

10 Burpees

250 M Row

10 Burpees

20 Box Jumps

30 Pullups

40 KB Swings 53/18

250 M Row

Core: 3 x 15 Hip Extension, 3 x 15 Straight leg situps with weight 25/10

Strength: 3×5 Back Squat

WOD:

Elizabeth
21 – 15 – 9 Reps
135lb Clean
Ring Dips

or

Diane
21 – 15 – 9 Reps
225lb Deadlift
Handstand Push Ups

CORE: Tabata Russian Twists 20/15

Strength: 3 x Max Rep Pullups w/20lb Vest

WOD: “Fight Gone Bad”

Three rounds of:

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

CORE:  3 x 10 Knees to Elbows / 3 x 15 Back Extension

Congrats to Lily for completing her Elements class and beating her Day 1 WOD time by over a minute!

Strength: Hang Cleans 5,5,5,3,3,3

WOD:

“CHOOSE YOUR OWN DESTINY”

100 Burpees for Time

or

2K Row

or

“Helen”

3 Rounds of

Run 400 Meters

21 KB Swings 53/18

12 Pullups

Core: 50 Knees to Elbows

Strength: 5, 5, 3, 3, 1, 1 Clean

WOD: 4 Rounds

8 Deadlift 225/135#

8 Kettlebell Snatches 4 each arm 53/35/18#

16 Overhead Lunge with 45/25#

16 Box Jumps 24/18″

CORE:  100 Russian Twists 20/15/8#