Midtown F.I.T.

Tuesday

3 Rounds for Time….

 

500 meter Row

40 Sit-ups w/ a twist

30 Box Hops ( 20”/24”)

20 Ring Dips

10 Push-ups

Member Challenge & Open House

A special thanks to all that participated! Everyone did a superb job. It was a great success and something we will continue to do in the future. We hope those of you who couldn't attend will be here for the next one.

 

WOD

800m Run

  Then

3 Rounds

  7 Deadlifts (135#, 185#)

  9 Burpees

12 DB Swings (35#, 55#)

  Then

400m Farmer’s Walk (25#, 40#)

  Then

30 Ground to Overhead (65#, 95#)

 

Heat 1

Reyci – Rx – 16:08

Tim – Rx – 25:38

Beth – Rx – 14:02

Jo – Rx – 16:56

Mary Helen – Scaled – 18:07

Gale – Scaled – 21.35

 

Heat 2

Ed – Rx – 16:37

Chad– Rx – 25:09

Michelle – Rx – 31:01

Anne – Rx – 22:53

Suzie – Scaled – 16:19

Seonaid – Scaled – 18:57

 

Heat 3

Bud – Rx – 27:24

Paul – Rx – 19:05

Rick – Rx – 15:24

Stefany – Rx – 21:55

Lisa – Rx – 22:20

Stephen – Scaled – 18:09

Sarah Louise – Scaled – 16:53

 

Guest WOD

3 Rounds

400m Run

21 DB Swings

12 Burpees

 

Results:

Sarah – 11:26

Tosh – 12:43

Suzie – 16:18

Brynn – 12:43

Djon – 14:21

Shawn – 15:35

Andy – 16:25

Katie – 17:43

 

Monday

800 meter run (outside)

10 Ring Rows

30 Sit-ups

20 Chest Press

10 Ring Rows

800 meter row

10 Ring Rows

20 Chest Press

30 Sit-ups

10 Ring Rows

800 meter run (outside)

Friday

3 Rounds for Time….

 

400 meter run (outside)

50 Air Squats

40 Med Ball Sit-ups

30 Mt Climbers

20 Skull Crushers

10 Bicep Curls

Thursday

5 Rounds for Time…..

 

50 DU or 200 Single Jump Rope

10 DB Snatches (25#/45#)

10 Push Jerk (65#/95#)

Wednesday

400 meter run (outside)

30 Power Cleans (95#/115#)

15 Burpees

800 meter run (outside)

20 Power Cleans

10 Burpees

800 meter run (outside)

10 Power Cleans

5 Burpees

400 meter run (outside)

Tuesday

AMRAP in 30 minutes….

 

3 Dead Lifts (135#/165#)

6 Push-ups

9 Air Squats

12 Sit-ups w/a twist

Monday

3 Rounds For Time…..

 

750 meter row

15 HSPU

400 meter run (outside)

25 pull-ups (strict/band)

Friday

21 Sit-ups
18 Slam Balls
15 Deadlifts (185-135lbs)
250 Single Jump Rope
18 Sit ups
15 Slam Balls
12 Deadlifts
400 Meter Run (outside)
15 Sit-up
12 Slam Balls
9 Deadlifts
2 Rope Climbs
Then
Run or Row 1600 Meters for you best time!!!

Thursday

AMRAP in 30 minutes….

5 Thrusters (65#/95#)

7 Hang Power Clean (65#/95#)

9 SDHP (65#/95#)