10 min. AMRAP of:
Run 200m
4 Burpees
6 BB PP
6 Box Jumps
Results: 

Brad Rx 8
Tahnee 9
Andrea 8
Brit 7
Julie 5
Sally 6
Eric Rx 7
Janice Rx 5
Whitney 8
Scott Rx 8
Fran 7

Koaches Comments:   That run makes a difference huh?  Welcome Andrea…way to go “men” on Rx!

5 min. AMRAP of:
7 DB FS
5 DB PP
3 Burpees
Rest 3 min.
Teams
300 Jumps 50 DB WL
50 Sit-ups
Run 200m
Results: 

Scott  6
Brad  6
Team:    4:40

Brit  6
Casey  6.5
Team:    4:30

Jane  7
Sally  5.5
Team:    5:45

Tawny  7
James  5
Team:    4:45

Tom  6
Eric  6
Team:    5:06

Koaches Comments:   A good double…Brit and Casey crush the teamwork!

3 Rounds for time:
100 Jumps
12 DB Push Press
15 Speed Skater Taps
20 Full Sit-ups
200m run
Results: 

Eric  14:30
Christing 14:16
Nick  11:10
Whitney 11:43
Canada 15:20
Tom  16:13
Kelley  16:13
Brit  14:16
Fran  12:05
Sally  14:52
Brad  12:46
Julie  15:30
Casey  11:45
Tawny  12:23
+3

Koaches Comments:   Welcome Nick, way to go…Sally consistent and clean on form…the family Stefl looking good.

21-15-12-9-6 reps for time of:
Goblet Squat
KB Swing
Strict Press
Accumulate 5 runs
Results: 

Tom  17:30/35/45#
Kelly  19:00/26/35
Canada  18:39/26/35
Janice  15:30/35/35
Fran  16:00/35/35
Tawny  17:00/35/26
Whitney  18:00/35/26
Brad  18:08/44/50
Scott  18:42/53/60
Sally  19:00/26/30

Koaches Comments:   A longer workout than most but a well-designed workout to test strength, stamina and resolve!

4 Rounds for time of:
10 Back Squat
10 HR Push-up
20 Walking DB Lunges
Results: 

Tom  9:04
Canada  9:04
Brad  7:27
Brit  9:44
Eric  9:06
Fran  7:40
Tawny  9:52
Casey  9:02
Sally  9:39
Patti  9:02
James  8:58
Jane  8:05
Gretchen  9:30
Jayme  6:48
+ 3

Koaches Comments:   Good back squat form on Brad, Eric and Casey…Fran also showing good mobility.

Run 200m
100 Jumps
20 Burpees
100 Jumps
20 Push-ups
100 Jumps
20 Jump Squats
100 Jumps
20 Full Sit-ups
Run 200m
Results: 

Kris  10:30
Jane  11:33
Sally  11:45
James  11:30
Canada 12:29
Brit  11:28
Casey  10:11
Patti  10:12
Fran (m) 10:05
Scott  10:03
Julie (m) 11:19
Tawny  11:45
Diana (m) 13:12
Kelly  12:18
+ 3

Koaches Comments:    Casey coming back tough!  Go Julie and Diana!

12 min. AMRAP:  Teams of 2
15 sec./15 sec. on, 30 sec. off

KB Swing
DB Burpee

Results: 

Franzilla  398
TJ  383
Swoosh  338
Nicole  332
Tracy  349
CJ  359
Jps  389
Tricky  388
MDMamas  253
Sally/M  190
Silverback 290
DK/Eliz  470
+ 3 teams

Koaches Comments:    A good collective team workout tonight, way to go…the workouts with 2 movements make you focus on midline stability and clean form.

3 Rds for time:

Run 200m
5 DB Manmakers
10 BB Lumberjack Press
15 Speed Skaters
(End w/ 15 burpees)
Results: 

Brad  11.19
Patti  12.15
Bayley  11.52
Canada  13.11
Janice  12.01
Sally M.  11.12
Sally  13.50
Steven  10.42
Scott  11.57
Mari  14.00
Sara  14.21
Robert  14.00
Casey  12.41
Fran  10.52
Tom  12.57
+ 4 movements

Koaches Comments:    Bye bye to Bayley and Sally M., you both were hard workers all summer!  A few faces we have not seen in a bit, consistency is the name of the game!

3 Rds for time:

Run 200m
15 BB Thrusters
20 HR Push-ups
25 Ball Slams
Results: 

Patti  14:07
Sally M  12:12
Sally  13:30
Tom  15:08
Canada  13:58
Bayli  16:00
Fran  12:42
Donna  12:11
Scott  12:59
Jayme  12:22
DK  12:14
+ 4 movements

Koaches Comments:    Good old fashioned stamina check with some strength tossed in…the run gets sloppy when that midline breaks down, huh guys?!

4 Rounds for time:

Start and End with 200m Run

10 OH WL DB
10 Shoulder/PP
10 Full Sit-Ups
100 Jumps
Results: 

Tracy  11:45
Nicole  14:58
Scott  11:42
Sally  13:24
Sally M  9:24
Fran  9:46
Donna  10:05
Patti  12:07
James  13:34
Janice  9:44
Tawny  13:06
Jayme  11:04
+ 4 movements

Koaches Comments:    Good mix of athletes tonight!  James (Sept. 4th!) going strong as is Tracy and Nicole (just under 15)!