Bring a Friend Day

Friends, family, coworkers are invited to any class on the schedule today!

AMRAP in 6 min
10 Box Step Ups
10 Burpees

Rest 3 min

AMRAP in 6 min
10 Renegade Rows (per arm)
10 Situps

Sometimes, we ask our women to perform 10′ wall balls. It’s above the generally accepted standard. But I’m proud that we have members willing to push themselves outside of their comfort zone. When we make them do 10′, the next time at 9′ is that much easier. Great job ladies!

17 thoughts on “Bring a Friend Day”

  1. AMRAP in 6 min
    10 Box Step Ups
    10 Burpees

    Rest 3 min

    AMRAP in 6 min
    10 Renegade Rows (per arm)
    10 Situps

    215 reps. 25# dB for renegade rows

  2. AMRAP in 6 min
    10 Box Step Ups
    10 Burpees

    Rest 3 min

    AMRAP in 6 min
    10 Renegade Rows (per arm)
    10 Situps

    TOTAL: 142 reps

  3. AMRAP in 6 min
    10 Box Step Ups
    10 Burpees
    *4 rounds+2 burpees

    Rest 3 min

    AMRAP in 6 min
    10 Renegade Rows (per arm) 25# DB
    10 Situps
    *4 rounds+2 RR

    174 reps.

  4. AMRAP in 6 min
    10 Box Step Ups 20″
    10 Burpees

    Rest 3 min

    AMRAP in 6 min
    10 Renegade Rows (per arm) 20#
    10 Situps

    TOTAL: 170 reps

  5. Renegade Rows
    25-30-35-40#

    AMRAP in 6 min
    10 Box Step Ups (small box due to calf injury)
    10 Burpees
    6 Rounds even

    Rest 3 min

    AMRAP in 6 min
    10 Renegade Rows (per arm) 25# DB
    10 Situps
    5 Rounds + 9 situps

    Total: 239

    Thanks Blake!

  6. Janet Sommerville

    AMRAP in 6 min
    10 Box Step Ups 20″
    10 Burpees

    Rest 3 min

    AMRAP in 6 min
    10 Renegade Rows (per arm)
    10 Situps

    200 reps. 25# dB

  7. Renegade Rows
    25-30-35-40#

    AMRAP in 6 min
    10 Box Step Ups (20 inch)
    10 Burpees
    5 Rounds + 1 step up

    Rest 3 min

    AMRAP in 6 min
    10 Renegade Rows (per arm) 25# DB
    10 Situps
    5 Rounds + 2 renegade rows

    Total: 203 reps

  8. Renegade Rows
    10/15/20/20/20#

    Amrap 6mins
    10 box stepups
    10 burpees
    Total (77reps/3 rds&7burpees)
    3 min rest
    Amrap 6mins
    10 renegade rows (2count)
    10 situps (abmat)
    Total (103reps/5rds &3rr)
    Total reps: 180

  9. Friends, family, coworkers are invited to any class on the schedule today!

    AMRAP in 6 min
    10 Box Step Ups
    10 Burpees

    Rest 3 min

    AMRAP in 6 min
    10 Renegade Rows (per arm)
    10 Situps

    146 reps

  10. AMRAP in 6 min
    10 Box Step Ups
    10 Burpees
    3 rounds

    Rest 3 min

    AMRAP in 6 min
    10 Renegade Rows (per arm) 15# DB
    10 Situps
    3 rounds 15 reps

    135 reps

  11. AMRAP in 6 min
    10 Box Step Ups 20″box
    10 Burpees
    *4 rounds+1 burpee

    Rest 3 min

    AMRAP in 6 min
    10 Renegade Rows (per arm) 35# DB
    10 Situps
    *4 rounds+8 RR

    179 reps

  12. Renegade Rows
    15-20-25#

    AMRAP in 6 min
    10 Box Step Ups
    10 Burpees

    Rest 3 min

    AMRAP in 6 min
    10 Renegade Rows (per arm)
    10 Situps

    WOD; total 159 reps with 20# DB
    Wasn’t feeling much energy but glad I got there!

    Thanks Cara!

  13. I feel very fortunate to have had the chance to be at the gym tonight, working out with both my kids. Hayden did amazing. Showed me up post wod with 6 strict pull ups to my one …..

    Wod- 5 rounds+3 burpee
    5 rounds+ rows(35#)= 218

    Hayden-5 rounds+2 burpees
    5 rounds (30#)=212

  14. AMRAP in 6 min
    10 Box Step Ups
    10 Burpees

    132 reps

    Rest 3 min

    AMRAP in 6 min
    10 Renegade Rows (per arm)
    10 Situps

    97 reps

    Totals = 229 reps. 35# dB for renegade rows

  15. Renegade Rows
    15/20/25/30

    AMRAP 6 mins
    10 box step-ups
    10 burpees
    3 rounds + 9 burppes = 79 reps

    AMRAP 6 mins
    10 renegade rows (25#)
    10 situps
    4 rounds + 4 situps = 94 reps

    173 reps

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