Workouts for the week of 7/25-7/29

Workout 1
12 thrusters
15 KB swings
200m sprint, 100m recovery x3
4 rounds for time

Workout 2
20 pullups
30 pushups
40 squats
50 sit ups
3 mins rest

Workout 3
1000m row
SA overhead lunge
floor press x15
f/s(front and side) raise x10
farmers walk
4 rounds
1000m row

COME GET SOME!

Max Efforts of the week 7-18-7/22

Alrite another great week by everyone! Had some great performances and efforts throughout the week. I'll start by giving the workout results:

Workout 1
Part 1
SA Incline Press x12
Floor Push-ups x10
Push-ups x10
3 rounds

Part 2
Pull-ups
SA dumbell Snatch
DB Pullover
Pikes
21-15-9
1200m run
for time

Results:
Jen Baelis 16.59
Beth Rose 17.30


Workout 2
Part 1
SA OHP x12
BB OHP x10

Part 2
BB squats x20
BB cleans x10
350m row
5 rounds for time

Results:
Jen Baelis 19.15
Rick Lavrich 21.00
Beth Rose 22.06

Team Challenge:

Workout 1
21 Burpees
21 sit ups
18 burpees
18 sit ups
15 burpees
15 sit ups
12 burpees
12 sit ups
9 burpees
9 sit ups
6 burpees
6 situps
3 burpees
3 sit ups

Winner:
The Spartans (Rick and Dave)

Workout 2
3 Deadlifts
6 kettlebell swings
3 deadlifts
9 kettlebell swings
3 deadlifts
12 kettlebell swings

10 mins AMRAP

Winner:
The Spartans

Jen Baelis- The champ is here! Winner of both workouts 1 and 2 this week She's on a roll!

Beth Rose- Still pickin up those 2nds and 3rds this week. awesome job, keep up the good work and you'll keep improving!

Rick Lavrich- Ricky, you're slippin a little, lettin these ladies get the best of you. I know you hate losing so i'll expect a fierce effort!

Jen Zimmer- Good job this week. Very glad you decided to finish what you started in workout 2. If it doesn't kill you it only makes you stronger!

Great work everyone! I'm putting out a challenge to all of you. I better see some new winners this week! Baelis is startin to roll over you all. Show me what you got!

Max Efforts

Well obviously I'm again behind a bit with my posts so Im going to go over a few weeks right now. We've done a bunch of different workouts including max bench press and max deadlifts with many new PRs. Here is a list of new PRs.

 Bench Press
Rick Lavrich 205lbs
Dave Greenwald 165lbs
Erin Comeau 115lbs
Jen Baelis 105 lbs
Jen Zimmer 75 lbs

Deadlift
Dave Greenwald 255lbs
JoJo Groh 195lbs
Jen Baelis 185 lbs
Beth Rose 115lbs
Jen Zimmer 115lbs

Jen Baelis- Been on a tear the last few weeks! Has won 3 workouts in the last 3 weeks and got 2 new PRs in the deadlift and bench press! Keep it up!

JoJo Groh- Also been killin workouts the last 3 weeks. A new PR in the deadlift and beat the unstoppable force also known as Rick Lavrich 2 weeks ago head to head!

Rick Lavrich- Despite a stinging loss to JoJo he has been on his usual kick ass workouts, deadlifting 305lbs and bench pressing 205lbs while winning a couple workout of his own.

Dave Greenwald- the ever improving Dr Dave set new PRs in both bench press (165) and Deadlift (255) and has continued to get better and better each workout

Beth Rose- Set a new PR in the deadlift (115) and won a workout with 2 second places as well. On top of that has set the standard as the top mid workout dancer!

Jen Zimmer- The Zimm is making a charge for the A team! Setting new highs in the bench press and deadlift. She also has been completing all the advanced workouts for 3 weeks. Nice work Zimm!

Erin Comeau- The Dragon! Of course she thrived on our max week setting a new high for bench press (115). Shes also been doing a great job with new lifts like cleans and presses and closesly competing in all the advanced workouts!

Keep up the great work everyone!

Workouts for week of 7/18-7/22

Workout 1
Part 1
SA Incline Press x12
Floor Push-ups x10
Push-ups x10
3 rounds

Part 2
Pull-ups
SA dumbell Snatch
DB Pullover
Pikes
21-15-9
1200m run
for time

Workout 2
Part 1
SA OHP x12
BB OHP x10

Part 2
BB squats x20
BB cleans x10
350m row
5 rounds for time