Happy Valentine’s Day!

14
Feb

Happy Valentine’s Day!

AMRAP in 3min
3 Shoot-throughs
6 Lunges
9 Wall Balls
Rest 1 minute and repeat 4 cycles.

Charlene mentally preparing for her hang power clean

35 Responses

  1. Cheyenne

    WU X 2
    Strength: Should Press X 3
    55-60-65-70-75

    WOD:
    AMRAP in 3 Minutes
    4 Rounds 1 minute rest in between
    3 shoot throughs
    6 lunges
    9 wall balls 10#
    113 reps
    The “Cheyenne Walk Throughs” were my time killer

  2. Steph G

    Wu x2
    Shoulder Press x5
    45-50-55-60-70 (1-2)
    Amramp in 3 mins
    3 shoot throughs
    6 lunges
    9 wallballs
    rest 1 min repeat 4 cycles
    = 176 reps

  3. Patrick

    Skipped strength to practice handstand on parallettes

    AMRAP in 3min
    3 Shoot-throughs
    6 Lunges
    9 Wall Balls
    Rest 1 minute and repeat 4 cycles.

    Total reps: 286

  4. Amanda

    WUx2

    Strength: OHS
    5x 15-20-25-30-35 (shoulder..)

    WOD:
    AMRAP in 3min
    3 Shoot-throughs (subbed 3 supermans + 3 v-snaps…shoulder)
    6 Lunges
    9 Wall Balls (6# ball…shoulder)
    Rest 1 minute and repeat 4 cycles.

    = 223

  5. Joanna

    WU x2
    Shoulder Press x1
    45 50 60 70 80(PR!!)

    AMRAP 3 mins
    3 shoot throughs
    6 lunges
    9 wallballs 20# ball
    Rest 1 min repeat 4 cycles
    – 155 Reps

    First time using a 20# ball slowed me down a bit but glad I did it 🙂

  6. Corinna

    WU x2

    Strength: OHS x 3

    45-55-65-75-80

    WOD: 218 reps

    I enjoyed this WOD. The shoot throughs were not as tough as last time, but they still need work!

    Good job a.m. crew!

  7. Elissa

    Wu x2 (yellow band pull ups/ Green band dips)

    Back squat 45-95-135-165(pr)-175(pr)
    January 2010 pr was 170 !

    Wod with 14# ball:
    170 rounds

    Shoot threW And wall ball were hard for me! Great job 3:15 crew!!

  8. Kevin

    Push Jerks x5
    95-115-135-155-175

    AMRAP in 3min
    3 Shoot-throughs
    6 Lunges (walking)
    9 Wall Balls (small wall)
    Rest 1 minute and repeat 4 cycles.

    1- 4+2 Wall Ball
    2- 4+2 Shoot Throughs
    3- 4+2 Shoot Throughs
    4- 4+2 Shoot Throughs

    Total reps = 305

    Good race Pierre! Too bad it wasn’t 3 rounds, eh?!

  9. Tracy S.

    Strength: Front Squats
    65×5 ~ 85×1 ~ 105×1 ~ 115×1 ~ 120×1 (PR) 🙂

    WOD: with 10# ball and scaled shoot-throughs.
    SCORE —> 153

    Shoot-throughs were very slow. Still now sure if I had the technique right. I think I was doing a modified scaled version (??). They were still tough and wore me down so must have been effective.

  10. Raychell

    WU X 2
    Strength Front Squats (1’s)
    85-95-105-115-125(F)-120PR

    AMRAP in 3min
    3 Shoot-throughs
    6 Lunges (walking)
    9 Wall Balls (10#)
    Rest 1 minute and repeat 4 cycles.

    Total=148

  11. Owen

    Wu x 2
    Strength Frt Squats 3’s
    95-120-145-155 1+2…losing the grip, 160 x3

    WOD
    AMRAP 3 min….4 rounds with 1 min break
    3 Shoot Throughs
    6 Lunges
    9 Wall Ball 20#

    Total 200

  12. Pierre

    Push Jerk –> 95-115-125-135-145

    WOD –> 288

    Good race Kevin!

    Oh and I don’t expect to kill the WOD tomorrow after I ate 4 cupcakes from the cake box tonight!! 😀
    Mmmmmm that was good.

  13. Ed K

    WU x2
    C2B pullups
    Ring dips
    bar K2E
    KBS 53#

    Then..

    Strength with 1min rest between sets.. 5RM Front squats

    135×5-155×5-185×5-205×5-225×5-235×5-245×5-255×5
    Not a pr, matched my 300 1 rep but with practically no rest. VERY VERY happy with this.

    WOD-> 281 (need to go faster on shoot throughs)

    Nice push guys and gals!

  14. Marco

    WUx2
    Strength: Shoulder press 5’s
    95-115-125-135-140(fail after 2 reps)
    WOD:
    3 Shoot-Throughs
    6 Lunges
    9 Wall Balls #20

    Score 194

    Second workout after being on the disabled list for 19 days. Felt like I was doing my first workout ever. Glad to be back. Great job coach

    Total: 214

  15. Gabriel

    WUx2

    Strength- Front Squat X3
    135-155-175-195-205(f)
    Got 2 fro 205 and the 3rd one was ugly!!!

    WOD: AMRAP in 3min of:
    3 Shoot-throughs
    6 Lunges
    9 Wall Balls 20#
    Rest 1 minute and repeat 4 cycles

    Total: 245

    Great job 6:30 peeps!

  16. Marc H.

    mobility + 2 rounds of (HSPU+C2B+FS+K2E)
    DL 3’s with 1 minute break between sets
    225-245-275-315-335-345
    WOD with 20# – 261 reps
    The wind wasn’t going in enough. Probably because of the bad weekend 😀

  17. Eric B.

    Not quite sure of all the stats lingo yet but I’ll catch on. Unreal effort at the 5:30 session, look forward to doin it again.
    WOD = 205
    I’ll get ya next time MC ha, great job.

  18. Lora

    WU x2

    Strength – Shoulder Press (x5)
    45-55-65-70-75(3)-75(2) PR
    **Super happy with this** 🙂

    WOD – AMRAP in 3min of:
    3 Shoot-throughs
    6 Lunges
    9 Wall Balls 14#
    Rest 1 minute and repeat 4 cycles
    Total = 165

    **My shoot-throughs were an absolute mess…killed both me AND my score**

  19. Heidi

    WU x 2

    Overhead Squats x 3 reps.
    55-60-65-75-85

    WOD – AMRAP in 3min of:
    3 Shoot-throughs
    6 Lunges
    9 Wall Balls 14#
    Rest 1 minute and repeat 4 cycles
    Total = 219

    Shoot thru’s following the wall balls was killer on the shoulders. I like these WOD’s with low reps.

  20. Martine

    WU X2

    Strength:Press (x5)
    45-50-55-60(3)

    WOD – AMRAP in 3min of:
    3 Shoot-throughs
    6 Lunges
    9 Wall Balls 14#
    Rest 1 minute and repeat 4 cycles

    Total = 217

    I liked this workout! Nice meeting you Lora and Tracy! 🙂

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