Charm

Monday Jan 29 2018


Tonight Angela is hosting a four course meal with wine pairing at Angelina restaurant at 6pm to help raise money for our Dancing With Our Stars fundraiser for the American Red Cross taking place on February 24th at the KI Center. So far the Macco's, Bryan & Carly, T, Betsy and myself are for sure attending (yes I name dropped) and we would love to see a few more couples come out and join us for a fantastic evening for the American Red Cross. I will be hitting you all up to see if we can't get you to come and help us raise money for a night. I promise it will help this week fly by sending us into the weekend!
Speaking of the weekend the 2018 Aurora BayCare Ice Bowl is coming this weekend. You all have a few more days to sign yourselves up to compete. Individuals Saturday and Teams on Sunday! 
Have a great Monday!
1.) Charm
14 minute AMRAP 
15 Toes to Bar
15 Overhead Squats 115/85lb
5 Muscle Ups
*complete 1 extra credit in class if time allows
*2.) 5 min EMOM 
15 Handstand Push-ups
5 Deadlift @ approx 65%
*3.) 2 Push Press every 30 seconds for 3 minutes @ approx 85% 
*4.) Every 2 minutes complete:
1 Snatch 
25 Double Unders
note: starting @ approx 50% and adding 10lb every successful round thereafter 
*5.) 100m Sled Push 45/25lb
note: 20m increments, every time you stop the sled in between the 20m increments complete 1 legless rope climb 
*6.) 3 rounds
20 Hip Extensions
15 Kettbell Swings 2/1.5 pood
*7.) 10 rounds
10 cal Assault bike
5 Burpees
rest 1:1
Thumb wodmother1

Theresa Rosenquist262d

Yeah!! Come join us!! Angela provides for all our Paleo needs and gives us all her special brand of attention. ♥️💙💛💚❤️💜

A8aa9cdf1caf175a1f7a16ec9324700b

james macco262d

Looking forward to tonight and helping to raise money for a great cause!!

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Pp at 100#
4 + toes to bar
Laying toes to bar, 55#, muscle up progressions. Hip extensions and kB swing done. 5 min emom of hspu off box and 105#’deadlift. Push press extra credit done at 55#
Umm...3 or 4+6 OHS 85#
Modified T2B and MU for stupid shoulder. 6x5 squats after. I'm tired. Also Brenda hugged me.
55# ohs cuza bum hip, shoulda went heavier. HSPU/DL EC @125# 15 HSPU 1st min, 10 HSPU min 2-4 6 HSPU min 5.
Italian food and wine for the win#
I totally RX'd the 🍷
1 RD TTB, 3 from floor. MUPs. 115# unbroken OHS
2 + 9 OHS 75#
MU progressions Got rough mid WOD, went down to 55# until Justin saw and went back to 75# 🤨
3 rds + 2 T2B
95#, box bar MU from eye level. Good to be home!
4 + 1 T2B (bmu)
65# ohs
3 + 1 muscle up dl hspu emom pp ec snatch du ec 3 mile jog
4+6 t2b - progressions
PP 125. Deadlift + HSPU (5rnds definitely not emom)
3 + 2 T2B 95# mod ring MUs
85lb ohs mod mu mod t2b All the mods
BMU with 2 bands, some modified rings, 65# OHS, toes to parallel
PP:185 (started at :30, but turned into EMOM)
3 rounds. Did bar mu's progression as well as dorked around on the rings. basically muscle up practice time for me.
ED: did some ass bike and burpee fun with Paul Mantz.
Dunno 3 or 4 + 7OHS.
Light OHS and T2B to eye level, strings or 7/8. MUP.
2 rds + 3/7 MU progressions
55# T2B from floor
4 rounds 65lb, mu progressions
12:34RX reverse jackie
4 rds + 1 t2b.....95# OHS
65# ohs, worked on connecting t2b, and BMU
PP 115#, snatches up to 130#, single leg deadlifts/bent over rows, strict HSPU/C2B
WOD w/ Kaitlyn!
15 AMRAP - 10 OHS 65# / 9 Hang Power Cleans 65# / 8 GHD Sit-ups / 7 Box Jumps 24"
3 rounds **
Didn’t get full TTB but strung some 3/4 ones together!! MU prog on rings. Deadlift/HSPU EMOM.
2 rds + 15 OHS
3 rds + 5 ohs. 55# ohs. Ttb rhythm legs to hip height. Mu chin height bar.
4 rounds + 1 MU
T2B: UB, 8-7, 8-7, 3x5, 5-4-3-3 / UB OHS every round / 3-2 MU every round / EMOM10: 2 push press @ 185#
3 + 5 t2b #70 ohs, MU progression.
#2 E.C. scaled 5-12 hspu DL #115
3 + 2 FS for OHS
3ish rounds, maybe 4
65# ohs, toes to/past parallel, MU progression
5+2 DB Lunges
23 min. AMRAP: 20 WB (16#), 10 HSPU, 20 DB Lunges (35#), 10 DB Squat snatch
4R thru 10 T2B**
Big whoppin' #15 bar but: no box, full depth, no pissed shoulders, no crying! Baby MMU/RDs. PEC: 5×5 3" Pause sq (#85)/BP (#70) -> MWOD knee therapy.
3 rounds + 10 overhead squats
OHS 75#, EC 7 & 3 with Derek. PP 115#
4 +18, modified t2b and mu, 35# OHS
3 rds + 3 T2B
3 + 13 OHS, 30#, t2b from floor, MU progression