Call Us: (509)840-0015

General Fitness 11.25.14

24
Nov

General Fitness 11.25.14

Thanksgiving Week Schedule:

Monday – Normal classes
Tuesday – Normal classes
Wednesday – Normal classes
Thursday – Closed
Friday – 10am,11am
Saturday – Normal classes

Also please save the date. December 20th we will be having our Christmas Party. More info to come.

Prep work
500M Row Or 2 Min on the air dyne
2X10 Lateral Lunges w/weight 53/35
2X10 Walking high kicks

WOD
LVL 1

5X:30 Max effort Sniper Burpees
rest 90 Seconds between rds

5X:30 Max Calorie row
rest 90 Seconds between rds

5X:30 Max Box Jump overs
rest 90 Seconds between rds

LVL 2
Will be the same as above but 1 min work/1min rest

ACC Work
5X 2-6 Strict pull ups (Aim to hit 6 each time)
5X15 Banded Good mornings

Cool Down
Mobility
Post results

11 Responses

  1. Irina

    I’m dead after this. Good one.
    Stared with row. Lv 2.
    13, 15, 16, 15, 15 -74 total could have gone harder

    Box jump overs 20in started with 11 step overs then went to jumps
    20(11 step overs), 21, 22,23,23-109

    Burpees- had nothing left for this
    23, 20, 20, 21, 22-106

  2. Moonie

    WOD: lv 1
    Rowing: 6,8,9,8,9 -40 total – after seeing this, I could have pushed harder the first round
    Bx jumps: 10,12,13,13,12 – 60 total
    Burpees: 11,11,10,10,11 – 53 total
    Great way to push myself. I liked this one. just don’t do it again any time soon.

  3. Clint

    Level 2

    Burpees – 25, 24, 24, 23, 22 Total – 118
    Box jump overs – 24, 22, 24, 26, 28 Total – 124
    Calories – 15, 19, 19, 19, 20 Total – 92

    Did the movements in that order. Had no legs left for the row after the box jump overs. Was fun going head to head with Ivan this morning. And now my legs feel completely trashed after all the wall balls yesterday and this workout this morning. And if my memory doesn’t fail me, I believe tomorrow is back squat day. Yay… I don’t see that going well.

  4. Eric Dean

    Level 2

    Burpees – 26, 23, 21, 19, 17
    Total – 106

    Row – 22, 25, 23, 22, 25
    Total – 117

    Box jumpovers – 20, 21, 18, 20, 21
    Total – 100

    Did step ups on the first 2 rds until i could feel my legs again the switched to jumps.

    After a few days off, it felt great to get back at it but it definitely broke me off a little.

  5. Vanessa Esquivel

    Level 2

    Sniper Burpees – 119
    26, 26, 24, 21, 22

    Row Calories – 72
    16, 14, 13, 14, 15

    Box Jumps (20″) – 98
    14, 18, 19, 23, 24

  6. Cash

    Level 2
    Burpees 24 23 20 19 20= 106
    ( trying to be careful with shoulder .. Hard to dial back ;(

    Row ( single arm ) 12 12 13 13 13 = 63

    Box Jump overs 23 24 26 24 25 = 122. Felt good on these
    Great workout with awesome people to push each other :$

  7. Samm

    Well this was a gnarly little work out!

    Level 2:
    Burpees: 25, 22, 19, 15, 17
    Row(thought I may actually puke after the 3rd round): 17cal, 16cal, 14, 13, 15
    Box jumps (first time ever box jumping in a wod, have always done step ups!): 18, 23,24,26,25

Leave a Reply