Ryan and Bobby scaled to:
15 pullups (band or DH)
200M run
15 Thrusters 57lb
400M run
15 Thrusters
200M run
15 pullups
>>> Two men on one pullup bar! >>>

Bobby:7:09
Ryan: 7:55
Nice work! That’s allot of work in under 8 minutes!

I picked up some stall mats (3/4 x 4 x 6) for the back portion of the gym, and moved the existing foam mats to cover the front section we freed up last week.
The stall mats are incredibly tough and still comfortable. It was a bit of a job moving everything out and pulling the 100lb mats off the X and arranging them. Then moving everything back in. Good warmup for my WOD afterwards:
25% Off
75 20lb wallball
75 36lb kb swings
75 18″ box jumps
75 band pullups
I chose to do 20/15/10/10/10/10 of each. Tough!

A couple of different WOD’s this morning.

Cind and Scimmy did a scaled Daniel:
15 band pullups
200M run
15 oly bar thrusters
400M run
15 oly bar thrusters
200M run
15 band pullups

Form is still a challenge on those thrusters! Great effort by both ladies!

Ryan tried out 25% Off:
75 14lb Wallball
75 26lb Kb swings
75 18″ box jumps
75 jumping pullups
Game it as you want. Just complete all reps.

This is a tough one, especially by yourself with no competitor. Way to kick it Ryan!

Bobby got a taste of his first CrossFit style workout last night with Ryan.

The Two Minute Torture complements of  The Training Room in Avon!

Every 2 minutes:

5 Burpees
5 25lb dumbell snatches r/l
15 Mountain climbers
20 25lb Kettlebell swings.

Every two minutes start a new round. The faster you get it done, the more rest you get until the next round starts!

For a first workout, Bobby did really well! Well done!
How did he like it?
“I’m in”!

Last night I did a short rest day WOD for my shoulders. What complicated it was the presence of mosquitos trying to get me! trying to keep the bell overhead while keeping them off my arms and legs added to the effort! LOL!

Heavy KB overhead static holds vs Mosquitos
4 rounds
53lb single 1min
2 rounds
26lb double 1 min
Then some forearm/grip work.
Mosquitos killed 2, chased away 5

-MuscleGeek

Yellie and Buzz
21-15-9
26lb KB swings + Racked squats
Jumping Pullups + 14lb WallBall
26lb KB Highpulls + 14lb SlamBall
Neck and neck – Buzz at the end by a split second
Way to push!

I did the WOD after the girls yesterday.
3 Rounds:
100 ft Lunges w/2 15lb dumbells
20 Box Jumps 20″
35 Band-assisted Pullups

(The first box jump I crashed through the middle of the box, missing the top. Bashed my shins against the metal support and landed on my side. Good thing I know how to fall! Ouch!)

I am so SORE! Especially my butt! Those lunges crushed me.
So I thought today I would work out the soreness.

Barbara (lite):
5 rounds – time each round
10 pullups
20 pushups
30 abmat situps
40 squats
3 min rest between rounds.
17:41 total work time
Now I am less sore but more tired!
-MuscleGeek

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