A) 4 rounds for reps:
1 minute: 2 palm strikes, 1 knee strike (alternating sides… use indexing)
1 minute: Box Jumps. 20 inches
Coach’s Notes: No bag gloves required. You will workout with a partner using focus mitts. One rep is the 3 strike combo.
B) Fight Club….
30 seconds for reps…. Get as many strikes as possible in 30 seconds to the various targets.
Post total reps for each workout and nutrition log to comments:
can’t make 10:30, please put me down for the 6:15 coach. STRIKING DAY!!
my 6am is open…..
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did my 75 pushups too…
I feel like my lungs are bleeding!
217
http://www.fitday.com/fitness/PublicJournals.html?_a_Date=1318377600.
212…great work today Shawn!
You too Matt – thanks for keeping me going!
161 reps
26 strikes
Good working with you Mike.
http://www.fitday.com/fitness/FoodLog.html?_a_Date=1318377600.
75 pu yesterday
174.5 lbs this morn
65 reps…tapped out after 1.5 rounds because landed funny (not haha funny) on the knee.
Thanks Kristy for writing up my score and thanks Coach Todd for stopping me before I did anymore damage.
I hope you’re ok.
Jim, this is for you not showing up today to support me in my time of need…
I dig those white suits.
124
http://www.fitday.com/fitness/PublicJournals.html?Owner=rebecca_barr
Monday – 75 pushups completed for challenge
161 Reps
26 strikes
Great working with you Coop. Holding the pad for you was a workout in itself.
Thanks Frank – great job yourself!
211 Reps
167 reps .. the math got screwed up at some point during the workout .. whatever, still a great workout.
Enter the WOD John Worley .. exit the WOD Smokin’ Joe Frazier! Good job today John.
Must have lost count when I was trying to avoid having the focus mitt hit me in the face due to your fists of fury (palms and knees of fury I guess). That is a workout in itself. Thanks for pushing me on those last few box jumps.
Also…. let’s be honest… I think I rate as more of a Glass Joe then a Joe Frazier. But it was a lot of fun hitting stuff.
185 reps
43 strikes
Yakima WOD :
warmup : 400m, 2x 10 of (walking lunges, Vups, back ext, kettle bell, T2B, jumping lunges)
WOD : 2.5 minutes on , 30 sec rest of
– stairs @ 55#
– dumb bell push press @ 70# (35 each)
– shuttle run
– kettle bell (did 1P)
– walking lunges
– dips (used band)
– box jumps @ 24″
– sumo dead lift high pull @ 75#
– GHDs
79-27-41-26-26-4-21-9-37 : 270 total (someone in 5am did over 400)
Started on lunges, ghds and stairs did not go well
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They have a 5am class!
Lunch WOD : 6mi w/ 90 pushups mixed in
175 reps
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165 / no idea what I got for the You-Know-What Club. But it was fun!
197 reps
29 strikes
Nutrition: http://fitday.com/fitness/PublicJournals.html?Owner=salbec
75 pushups!
Pretty cool to watch Peggy and her ninja roll today – haha!
LOL I wish I could’ve seen myself. Good times
http://fitday.com/fitness/PublicJournals.html?Owner=lwhall921
169/ 24
Thank you Jeannie for counting! God knows I can barely count past 5 in a WOD. Good job today, good pad holding and way to fight to the end of the WOD.
You were awesome! Wonder what you would’ve done if you hadn’t taken 2 weeks off! Thank you for counting as well as adding up the numbers! Now, can you remind me if it was 147 or 127? Guess I’m out of practice in remembering the counts!
127
72/29 Money hope the knee is ok
Weight:154#
Fitday: http://fitday.com/fitness/PublicJournals.html?Owner=mcpherson14
Bonus: 75 push ups
Part A: 205 reps
Part B: Not sure how many during the 30sec fight club…but it’s always fun:)
Working with Dina was awesome…boxjumps were on fire today at 10:30!
I counted 20 strikes for ya in the Part B, Hilary. Nice box jumpin today, sistah! You killed those!
Hil – you’re awesome! Great strikin’ and jumpin’ with ya.
yesterday’s WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Front Squats @ 70% of your heaviest front squat
KB Swings 2/1.5 pood
125lbs. 11:20, 1.5 pood
Part A: 181 reps
Part B: Not sure for the 30sec fight club
Nominatation for the most entertaining workout of the year.
147 or 127 reps – not sure about part B
155 reps
28 strikes
More striking please… I really want to hit a heavy bag after doing that workout. Good stuff. Just a random idea, in no way am I qualified to design any exercise program, maybe it could fit in as a skill to work on for 10 mins after a WOD like we have done with rope climbs, handstands, etc.
I like where your heads at Jon! Hitting shyt is always fun!!
126 (step-ups) and 29
75 pushups yesterday & today
218 reps
23 strikes ( heavy bag)
75 pushups
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A: 205 (Great work with Hillary! What a striker!)
B: 14 (that totally freaked me out. better next time, I think)
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A. 170 – I think I’ve definately been using my core this week; abs were on fire during box jumps
– go nooners
B. Did so many everyone lost count
75 Pushups – the last 25 tonight were bruttle as my abs are still on fire
Weight 272 — weight loss slowed down a bit this week but still losing; down about 10lbs so far
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good job andrew
168
http://www.fitday.com/fitness/FoodLog.html?_a_Date=1318377600. plus weight
181. SO FUN! Favorite class so far.
8:42 min mile. 75 mixed pushups
144
http://www.fitday.com/fitness/FoodLog.html?_a_Date=1318377600.
Fun workout
151 Rx
Fun WOD!
189
199 Rx
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107
75 Pushups
and 100 butterfly situps – just because. WOD was awesome and got me pumped
157 w/ step-ups
75 pushups in the am
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Did my first 20 around 11am got 25 in around 12:30ish and just put in the last 35.
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had a bad night with the 2 year old and slept through 7am…
75 pushups
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170 mostly step ups; not sure how many in the 30 sec – but it was fun!
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A: 126
B: No idea, but I accidentally got Megan in the face – Sorry Megan, see you Saturday.
oh 2 sets steps, then two very exciting sets of jump, which had previously terrified me.
yeah, totally awesome jumps!!!
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75 pushups
1 mile timed run-7:22:56
The link to your journal is: http://fitday.com/fitness/PublicJournals.html?Owner=lori.sam%40hotmail.com
http://www.fitday.com/fitness/PublicJournals.html?Owner=tony.lopresti%40cox.net
156 strikes
29 strikes
75 pushups yesterday
150 total
134 great class!
109 rx
Fight Club – lots! It was sooooo fun!
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120 even. no clue about fight club, but i’m pretty sure i looked like one of those spurned women on jerry springer who get’s in a fight with the other chick on stage.
some skillwork on the box before class.
109
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couldnt post last night due to internet problems
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118
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could not post last night either due to internet problems as well!
50 push ups
152
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75 pushups
75 pushups
http://www.fitday.com/fitness/FoodLog.html?_a_Date=1318377600.
153 reps