Strength-Split Jerk 1-1-1-1-1
Complete as many rounds as possible in 20 minutes of:
7 Burpee pull-ups
10 Kettlebell swings(70/53)
Run 200 meters
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.Post your Comment (18)
Row for 5 minutes at a 20 stroke per minute pace
Max Push Ups in 5 minutes
Row for 5 minutes at a 20 stroke per minute pace.
*For row, no more than 100 strokes can be used in 5 minutes.
Post total meters rowed & total push ups to comments.
Skills, skills, and more skills!
Baby Johnson’s shower will be Wednesday, 12.29.10 at 7:00 at gym.
What are your goals for the gym in 2011? Think about them. What are you working for? Everyone has specific goals in mind. Think about this. What are you willing to give up to be your best? Now, what are you really willing to give up to be your best? After you think about it, decide what goals you would like to post on the goal board for 2011.Post your Comment (21)
Do you feel joyful in the Lord? Do you feel the freedom of salvation and want to dance with joy? This time of the year you start to hear Christmas music. The joyful noise that Christ was born should ring in our hearts everyday. Be joyful and praise the Lord!
“Shout for joy to the Lord, all the earth
burst into jubilant song with music;
make music to the Lord with the Harp,
with the haep and the sound of singing,
th e trumpets and the blast of the ram’s horn
sgout for joy before the Lord
When you surrender your life to the Lord or you see someone else give their life to their Lord, do you ever wonder what takes place in heaven. Do you ever wonder what God and the angels do when they someone accepts Christ in their heart? The bible says they rejoice! I love to think of them surrounding us ecstatic over one that was lost and now is found! Like the parable of The Lost Coin.
“Or suppose a woman has ten silver coins and loses one. Does she not light a lamp, sweep the house and search carefully until she finds it?
And when she finds it, she calls her friends and neighbors together and says, ‘Rejoice with me; I have found my lost coin.’ In the same way, I tell you, there is rejoicing in the presence of the angels of God over one sinner who repents.”
“Halloween Gone Bad”
First heat begins at 1:00 p.m.
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
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.
There will be NO 9:00 am WOD. We will be having our free intro class from 10:00-11:00.Post your Comment (15)