Workout of the Day
Squat Clean
3,3,3,3,3
-break
Six rounds for time:
5 Dumbbell Squat Clean 50/35#
20 Dumbbell Walking Lunges
Run 200 meters

Discipline, commitment and dedication are words that describe this "Student Athlete of the Week"... ROB!!! He's a fitness enthusiast that started CrossFit with a solid base of training as a cyclist. Putting in the time and energy has never been an issue... this guy is driven. Over the past 6 months, he's added tons of strength and skill to become more athletic than ever before. Watch out for him at your next class. GO ROB!

Workout of the Day
Power Snatch
5,5,5,5,5
-break
21-18-15-12-9-6-3 rep rounds for time of:
Power Snatch 75#
Burpee-to-Box Jump 24"

Workout of the Day
Front Squat
5,4,3,2,1
-break
MidWest Sectional WOD # 1
"AIR FORCE"
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees. If an athlete decides to scale down his/her WOD or does not finish in the allowed time the athlete will be given a DNF. Judges are looking for full range of motion (ROM) on all skills, which will be explained at the event.

If you are ready for a challenge and would like to push yourself harder than ever before, this is your LAST CHANCE TO EXPERIENCE HELL. A select group of LALANNE FITNESS students will be tested, similar to the NAVY SEALS HELL WEEK (see video below). They will be pushed to their physical limits over the course of 5 days as they face 5 of the most challenging workouts of their life. HELL WEEK is not for the beginner student. This event is for intermediate to advanced students only. If you are brave enough to test your limits and would like to participate, please send an email to .(JavaScript must be enabled to view this email address) explaining why you believe you're ready to go through this torturous experience. This will not guaranteed you a spot. Space is limited and names are drawn at random!



Workout of the Day
Deadlift
3,3,3
-break
Max rounds in 3 minutes of
3 Deadlift #225/135
6 Kettlebell Swing #1.5/1
9 Box Jump "24
Rest 1 minute. Repeat for a total of 5 cycles.

The first "LALANNE's Rx CHECKLIST" Challenge is ON TONIGHT @ 6:30 PM. ALL STUDENTS are welcome to show up and watch this impressive feat. Let's support this group of athletes attempting to complete all 30 TASKS within a 90 minute period. On the roster are: Scott, Tony, Rob, Grant, Julian, Molly, Sarah, Ty, Natalie, Aaron, Rob and Will. We'll see who step's up to the Challenge...



Created by Bryant Powers (CrossFit Oaho), The Original “Rx" Checklist is a test of skills commonly used in CrossFit style workouts. It was recently brought to the mainland by Freddy Camacho (CrossFit One World), who described it as “The greatest One World event ever.” This is how the challenge works: A small number of students will be selected for the Challenge to be held on a specific day and time. All athletes will turn their checklist card into the moderator. The cards will be shuffled and the order will be set for the entire Challenge. The participants will go one after another through each skill. Each skill will be set up immediately after completion of the previous skill. There are a few skills where two or more participants will perform at the same time. The moderator will determine how many participants will move at one time. All 30 TASKS (see below) must be performed in order, one after another. If the athlete fails an attempt, you get a second attempt before the class moves onto the next skill. If you fail more than two first attempts, you do not pass the Challenge. If you fail your second attempt on one exercise, you will get one more chance at the end of the Challenge to attempt the skill again. Here are the movements in order, along with movement standards we uphold:

“LALANNE's Rx CHECKLIST”

1. 5 reps - Front Squat (185/135).
Crease of hip below parallel and full hip extension at top of squat.

2. 5 reps - Overhead Squat (135/95).
Crease of hip below parallel and full hip extension at top of squat.

3. 5 reps - Deadlift (275/185).
Full extension at top of lift and hands must stay on bar for all five reps... FULL CHECKLIST

Workout of the Day
Push Jerk
5,5,5,5,5
-break
For time:
Run 800 meters
50 Wall Ball #20/14
25 Push Jerk #95/65
Run 800 meters
25 Push Jerk
50 Wall Ball
Run 800 meters