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Monday 11-19-12

13 Responses

  1. Coach Nick's Class

    0500

    K/S: 400M SLED DRAG, GHD SITUPS, DUMBELL RAISES, BEADED JUMPROPE…..

    10X2 OF DYNAMIC EFFORT BOX SQUAT (20″)

    A/P:
    DEAD HANG PULLUPS (MAX REPS)
    20 REP F/S (MAX LOAD)

    RD: 210 (CHAINS)/ 12,12/ 155#.
    KG: 155(SINGLE HEAVY CHAIN)/ 9,7/ 121#.

    MEMBERS,
    JUST AN FYI (FOR UR INFO)…..NEXT WEEK IS THE START OF 2 NEW EXERCISES/ BODYPARTS, SO IT/S THE PERFECT TIME TO JUMP IN AND GIVE IT A TRY (3-4 WEEKS IN DURATION)…..
    DAN HAS ASKED ME TO SPREAD THE WORD (NOT BUTTER, CUZ I DON/T WANT TO GET IN COPYRIGHT TROUBLE WITH OUR NEARBY FRIENDS) REGARDING THE BENEFITS OF THE WESTSIDE/ POWERLIFTING CLASS….
    DESPITE THIS FACT, ALWAYS REMEMBER THE FIRST RULE OF “POWERLIFTING CLUB.” 😉

  2. Coach Nancy's Class

    Lesley 2rds + 68rx
    Susan 2 rds blue band + run
    Gaby 3rds rx + 200m
    CASEY 3RDS (RED)
    Margie 2rnds+32 RX
    Dave J 4rnds rx
    trevor w:3 rnds + 200m run

    10AM
    Monica 3rnds/ blue
    ron 2rds + 5 pu RX
    Meagann 3rnds + 200m run RX

  3. Coach Nancy's Class

    3:00

    Mike C. 4 complete rds 1 round +4 pull-ups
    Peggie $00 run and 800 rowing 2 rounds plus 400 row 5 pullups and 10 pushups
    Heidi 2 rnds 1 hrpu/ thin prple band- somebody doesn’t know how to follow instructions 😉
    Brett 3 rounds + 5pu rx
    Toni 3 rds red, knee
    vince 3 rds +5pu rx
    Brandon 3 rds RX
    Bresee 3 rds
    Jamie 3 rds + run + 5pu rx Good job Ari!!!
    Ari 2 complete Rounds Rxxxxxxx!!!!!! (first time ever on a pullup WOD :D) – then 1 set of 3rd round Rx
    Coach Nancy – 4rx

  4. Coach Mike's Class

    Natalie 2 rds RX + 2 rds Nancy RX
    Corey 3 rds + 72 rx
    Erik R: 3rds rx
    Ruthie: 2rounds rx (+400m/1fullround/5pullups)
    Bob K 3 rounds, 4th Rd 350m RX
    Anthony 3 rounds 1 400 m
    Mike L. 4Rounds RX

  5. Coach Mike's Class

    SERGIO 3rds rx
    Javier 2rds + 400m rx
    Jodie 3RD + 1 rotation RX
    Ricky 3rds and 400m
    Raquel O. 2RD+400M
    Joe A 2rds+400m, 30 toe rings-sort of.
    Dugas: 3rd + 1 run +30 rings to toes
    Anna P: 2 rounds + 1 run RX!!
    Eric Guzman: 3 rnds + 2 rnds RX

  6. Coach Erik's Class

    1900

    Cecy 2 rounds + run (red)
    phillip 3 rnds +63reps rx
    Cliff 3 rnds + 44 reps
    Todd P. 3 rnds +6reps
    Gerry 3rnds + run
    Berny: 2rnds + run (green band/knee pu)
    Brandon: 3rds + run + 8 reps

    Chris C: 3rds + run
    fercia 2 rds + 5pull ups, 10 push u., 15 sq.
    Ashleigh 3 + 50m rx

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