The Mile

Saturday Jun 9 2018


Please join us for our weekly Free Community Workout this morning at 8:15am. All are welcome. 
Have a great Saturday!
1.) Run 1 Mile for time
2.) 3 Push Press EMOM for 6 minutes @ approx 75%
Then
1 Push Press every 2 minutes for 4 minutes working up to a session 1RM
*3.) 21-15-9
Ring Push-ups 
Assault Bike Cals
*4.) 30 minute Row at approx 75% pace
Starting at 2 minutes and every 2 minutes thereafter sprint 30 seconds. Last sprint at 28 minute mark
*5.) 3 x 15 Reverse Hyper
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Theresa Rosenquist133d

Great job today 8:15 on your "Better Burpee Mile!!!" 👊👊👊👊 Thanks for bringing a friend or two in today: Tim D, Angie & Zac, Garrett, & Josh & Marty!! (Hope they had fun. They kinda looked like they did.)

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7:59 mile ^125 pp
285# PP. And got my first muscle up ðŸĪŠ
1) 5:58 (pr), 2) at 135# then PR at 205#, 3) 5:24
Community WOD
W/Derek - 1 mile run vested, then 1 mile run no vest, 😐 pace
Community WOD
All same as Brett. Add mobility and a splash of Barbell though
Bellin 10k. 54:23
6:31 mile PR
Push press PR 142#
5:53 Mile PR!
Push press doubles @ 190# / Heavy single @ 222# PR! and 225# PR!! / *3.) complete in 4:15 with UB ring push-ups / 5 rounds of 20 meter yoke walk with (4) 45s followed by 20 meter farmer carry with (2) 45s & (2) 25s on each farmer carry handle. Yoke Walks & Farmer Carries completed outside with Laura and Crystal :)
Free WOD. Walked a mile with Michelle, Donn and Mike.
😜
7::33.2 SkiErg**
**1,610m on SkiErg. (I'd LOVE to think I could still run a 7:33 or better 1 mi!) Nothing going OH right now, DB BOR v. PP: 60×3 (R&L), 1RM: #75 R/#70 L (75 f). Great job Pauly & Brandon on sub 6:00 mile!!! 😃👊😃👊