Time: 9 pm
Location: Belk Track

WOD:
For Max Distance
Alternating for 8 rounds:
Tabata walking lunges
Tabata run

This is a different kind of workout, it is self scaling and we will address any questions at the track. See yall there!



Welcome to all the new people who made it out tonight. It's great to see some new faces!

Results (approx number of meters)

Matt Moran-1400
Judd Heideman-1500
Devin Pastoor-1200
Caitlin Ritchie-1100
Jordan Hump-1400
Jessica Wilson-800
Valerie Zefiretto-850
Natascha Jenkins-755
Julia-850
Raj-1250
Jordan Carter-700
Binvini Patel-800
GaMing Gao-700
Andy Rives-1200
Olivia Shipp-900
Anna Humphries-1000
Freddie Morgan-1300

Time: 5PM
Location: Belk Track

WOD:
Complete with a partner for time:

Level 3:
100 Pull-ups
100 Partner Bench Press
50 Partner Squats
200 Toe Touches

Level 2:
75 Pull-ups
75 Partner Bench Press
35 Partner Squats
150 Toe Touches

Level 1:
50 Pull-ups
50 Partner Bench Press
25 Partner Squats
100 Toe Touches

There are some interesting new exercises in this WOD. Their will be a 1:4 conversion ratio of partner squats to regular squats though you are encouraged to attempt partner squats. Note: Partner bench press isn’t quite as it sounds so don’t worry (too much...).

Location: Anywhere you can find a jump rope
Time: Anytime

WOD: "Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

This is a great one. Not too complex, but very exhausting. Be weary of calf soreness the next day, as the double-unders are unexpectedly taxing. check out the video below for a good explanation of the WOD.

Time:9 PM
Location: Belk Track (but bring your ONEcards because we may go to the SRC, depending on the size of our group)

WOD: Complete 3 rounds for time:

Level 3:
25 Push-ups
Stadium
50 Dips
100 meters backwards

Level 2:
20 Push-ups
Stadium
40 Dips
100 meters backwards

Level 3:
10 Push-ups
Stadium
30 Dips
100 meters backwards

"The only way of finding the limits of the possible is by going beyond them into the impossible."
- Arthur C. Clarke

Results:
Judd (L3) 14:00
Juan (L3) 14:52
Devin (L3) 15:14
Freddie (L3) 15:35
Tracy (L1) 15:47
Ann Marie (L1.5) 15:47
Chris (L2) 16:14
Ben (L2) 16:29
Caitlin (L2) 16:57
Anna (L1) 18:49
Kathy (L1) 20:10
Natascha (L1) 21:10
Katheryn (L1) 21:40

Time:9 PM
Location Meet on the steps to Wilson

WOD: Complete for max reps
Tabata Something Else:
Tabata Squats
(2 minutes of rest, we'll record lowest scores, then we'll do another Tabata)
Tabata Push-up
(2 minutes of rest)
Tabata Sit-up
(2 minutes of rest)
Tabata Burpee

We are going to use the Tabata cycle once more. This will give you a sense of where you came from because this WOD was performed on Wednesday September 16th. Although I know that I have seen results from all of you I think that we can still take our fitness to a whole new level.


Results: Squats Push-ups Situps Burpees

Time:9 PM
Location: Belk Track

WOD:
Running should be done at maximum effort.

16 rounds of:
10 seconds sprint, 20 seconds recovery

"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
- Aristotle
Laps:

David- 4.5
Anna C-4
Anna H-4
Chris-3.9
Devin Pastor-3.9
Brittany-3.5
Kathy-3.2
Jessica-3
Katherine-3
Natascha-2.5

Time:9 PM
Location Belk Track

WOD:
AMRAP (as many rounds as possible) in 20 minutes of:

60 meters Bear Crawl (across the field)
15 Burpees
50 meters Crab Walk
15 Knees to Elbows


This WOD is self scaling. Go at it 100 percent and leave it all out on the field. We will be going over knees to elbows, so don't be concerned if you don't know what that is.

We are going to repeat this WOD today, we will also be releasing the t-shirt design to y'all and I will hopefully get off my butt at some point this week and get the shirts priced out.



Results
David 3.25
Raj 2.8
Jordan 4
Natascha 2
Brittany 2.5
Julia 2
Anna H 2.5
Freddy 3.2
Anna K 3