WU x 2
Strength – Deadlifts(5′s) (sumo deadlifts)
95-105-115-125-130
WOD
AMRAP in 20 minutes
5 dumbbell cleans #20
10 dumbbell thrusters #20
15 step ups( black box)
4 rounds + 5 cleans
I found the thrusters and the constant heartburn most challenging today. Awesome job 6 am class! Thanks for the encouragement Pat.
This WOD just about killed me. I wanted to quit so many times!!! I told Kevin tonight that this was one of the toughest WOD’s that I had ever done! I am sure the last 3 days of holiday festivities added to tonight’s torture!!!!
WU 1×2
Clean & Jerk x1
70 85 100 110 120 125 (Match PR but felt quite easy)
AMRAP 20 mins
5 Power Clean #65
10 Thrusters #65
15 Bar hops
10 Rounds + 7 Thrusters
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You were soooo fast this morning!
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Impressive work on the WOD Jo!
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WU x 2
Shoulder Press x 5
40-45-50-55-60
AMRAP 20 min
5 Power Clean 55#
10 Thrusters 55#
15 Bar Hops
8 Rounds
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WU x 1
Push Press x 3
65 – 85 – 95 – 105 – 115
AMRAP 20 mins
5 Power Cleans 65# (unbroken)
10 Thrusters 65# (unbroken)
15 Bar hops
9 Rounds exact. Went about 20secs past timer to finish my round.
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WU x2
Strength: cleans
3x 65-70-75-95-95(2)
AMRAP 20 min
5 Power Clean (65#)
10 Thrusters (65#)
15 Bar Hops
= 6 rounds + 1 clean
Good one!
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WU x 2
Strength – Deadlifts(5′s) (sumo deadlifts)
95-105-115-125-130
WOD
AMRAP in 20 minutes
5 dumbbell cleans #20
10 dumbbell thrusters #20
15 step ups( black box)
4 rounds + 5 cleans
I found the thrusters and the constant heartburn most challenging today. Awesome job 6 am class! Thanks for the encouragement Pat.
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Was so nice to see you this morning Raychell!
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WU X 1
Strength X 5
Shoulder Press
35-35-40-50
WOD
AMRAP in 20 min.
5 Power Cleans 40 lb.
10 thrusters
15 Bar Hops
5 rounds
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WU x 2
Strength 1 Rep Max
Cleans
65-70-75-80 *85 almost (I like that word instead of Failed ;) not quite enough BAM in the hips)
AMRAP in 20min
5 Power Clean 55#
10 Thrusters 55#
15 Bar Hops (bar and 2.5 plates)
5 brutal detoxifying rounds plus 6 bar hops
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More BAM in the hips next time.
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BAM!
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Front squats 5x
45-70-80-90-95(3)-95(3)
“Detox”
Started with 65# but drop to 55# after the second round
Total: 7 rounds
Great job everybody!
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Wu x2
Strength push press(5s)
75-85-95-105-115
Wod:
AMRAP in 20 min
5 power cleans 85#
10 thrusters
15 bar hops
8 rds 2 thrusters
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WU x 2
Deadlift x3 105-115-125-135-145
AMRAP 20 min
5 Power Clean 45#
10 Thrusters 45#
15 Bar Hops
8 Rounds + 4 Thrusters
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Mob, WU “B” x2
Lower Back stretches
WOD “Detox” scaled – AMRAP 20 mins
- 5 Power Clean 85#
- 10 Push Press 85#
- 15 Bar Hops
SCORE = 7 rds + 2 PCs
Good job everyone! Wow, tons of people I’ve never met at the gym before! That’s great!
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CFWU x 2
Deadlifts x 5 185-205-225-260-290
WOD: “Detox” Rx’d @ 95#
5 Power Clean
10 Thrusters
15 Bar Hops
5 Rounds + 5 Power Clean
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Back Squat – 55×5, 65×5, 70×5, 80×5, 90×9 (amrap)
“Detox” @ 50# – 6 rounds + 10 Thrusters
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WU x 2
Strength 1 Rep Max
Cleans
65-70-75-80-85(f)Then Patrick said not enough “BAM” in the hips tried it again then got 85# PR AMRAP in 20min
Wod-Detox
5 Power Clean 40#
10 Thrusters 40#
15 Bar Hops
Total 5 rounds plus 4 bar hops
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push pressx10
85,95,100,105 amrap 95-11
Wod as Rxd
8+6 thrusters
felt a little tired from yesterdays wod, the trip to the brewery last night probably didnt help either. good job everyone!
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WU x2
Strength
Front Squat 1′s
85-100-110-125(1F)- 125 – 130(1F)
AMRAP 20 min
5 Power Clean (65#)
10 Thrusters (65#)
15 Bar Hops
= 5 rounds + 7 thrusters
I really liked it, My Bar Hops were really slow and hitting my face with the bar(thruster) in 1st round did not help that much LOL!! :)
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Told you you’d be fine with 65# :). Great job girl!
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OH YEAH! As RX!!!! Awesome work Elba!
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Tu es una chica muy fuerte!
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Knew you could do it Elba – great job!!
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WU x 2
push jerk x 5
95-115-135-135-155
AMRAP 20 mins
5 Power Clean #85
10 Thrusters #85
15 Bar hops
6 Rounds + 3 Thrusters
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WU x 2
Cleans x 5
95-115-135-145-155-165
AMRAP 20 mins
5 Power Clean #95
10 Thrusters #95
15 Bar hops
8 rounds + 4 bar hops
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WU x 2
Front squats (x3)
120-140-160-180-190(1)
* felt heavy tonight for some reason :-( *
WOD “Detox”
AMRAP 20min
5 Power Cleans 65#
10 Thrusters 65#
15 bar hops
Total = 11 rounds + 3 bar hops
Cashout – shoulder stretches
Great job 5:30 crew! Nice to meet you Kat :-)
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It felt heavy cause it was…Holly crap Lora!
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you killed this!
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Holy Crap, great job Lora!
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Great job Lora.. Inspiring effort on this WOD.. Proud of you
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Holly shit Lora!! WOW
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CFWU x 2
Strength – Front Squat x 1
150-170-195-220-250(F)
WOD – AMRAP in 20 mins
5 power Cleans 95#
10 Thrusters
15 Bar Hops
8 Rounds and 2 Thrusters
That was a good one!
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Wu x2
Strength Front Squat x 3
135-145-155-165-175
Wod:
AMRAP in 20 min
5 power cleans 95#
10 thrusters 95#
15 bar hops
6 rds 6 thrusters
I know this WOD would be tough any day, but after overindulging for the holidays it was painful!
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Spealler mobility
50 burpees for no show this morning
Row 1000 m at a 1:48 500m pace
Warm up x2
Strength
Back Squat 135 – 225 – 245 – 275 – 300 x 1
Squat clean practice in chucks 1rm (ran outta time)
135 – 155 – 185 – 205 – 215 (power clean felt super strong)
WOD as RX
11 rounds and 5 cleans
Back is exploding – quads are seizing haha awesome workout
* Still fighting off head cold
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Squat Cleans – 1RM
115-135-155-175-195–200(PR by 5#)
“Detox” (Rx’d) —> 7 Rounds + 7 Thrusters
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…Ok it’s 3 hours after I finished the WOD and I still feel like I could eat everything in my house! Recovery from this one is taking forever! :P
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it feels like I have daggers in my quads lol
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WU x 2
Strength: Dead lift x 10
145-160-170-180
WOD @ Rx
8 rounds
This WOD just about killed me. I wanted to quit so many times!!! I told Kevin tonight that this was one of the toughest WOD’s that I had ever done! I am sure the last 3 days of holiday festivities added to tonight’s torture!!!!
Great work tonight Lora. You killed this WOD!
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WU x 2
Strength: Push jerk x 1
95-95-115-125-135-145-155 (PR)
Thanks to Jeff for the great coaching!
WOD: “Detox”
AMRAP in 20 min
5 power cleans 85#
10 thrusters 85#
15 bar hops
7 rounds + 8 bar hops
Absolutely brutal WOD. They should change the name of this one to
“How do you like all those Holiday sweets NOW??”
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WU X 2
Back Squat 5′s
100-115-130-145-155
WOD: “Detox” As Rx’d
AMRAP in 20 min
5 power cleans 65#
10 thrusters 65#
15 bar hops
7 rounds + 5 thrusters
So glad that I was able to do this as prescribed but I am a hurtin’ unit tonight!
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Too funny Blake!
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Nice PR Blake! It looked great!
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WU x2
Strength Push Press 1′s
85 100 115 125 140 145
AMRAP 20 min
5 Power Clean (80#)
10 Thrusters (80#)
15 Bar Hops
= 7 rounds + 1 thrusters
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