Josh

15
Feb

Josh

21 Overhead Squats
42 Pullups
15 Overhead Squats
30 Pullups
9 Overhead Squats
18 Pullups

Reminder: Please do not park beside me at the 3:15pm or the 4:15pm classes. The delivery truck cannot make the turn around the building if there are cars parked there. Thanks!

50 Responses

  1. Amanda

    LOL, love the diagram of where not to park. πŸ˜‰

    CFWU x2
    Strength: Deadlifts
    1x 110-125-145-165-185

    WOD:
    ‘Josh’
    Scaled, and a lot for shoulder:
    21-15-9 OHS (15#)
    30-20-10 Ring rows
    T = 7:37

    Shoulders feel really great after that workout, glad to have gotten to work them out even if it was just light…

  2. Martine

    WU x2

    Strength: Front squats (x5)
    65-75-85-95-105

    WOD – JOSH
    21-15-9 OHS (45)
    42-30-18 Pullups (with band – small) ….yaki!

    Time – 11:18

  3. Kevin

    Josh as Rx’d

    9:13 (PR)

    Old time was 18:38 using 65# from March, 2007. I think I got better at OHS’s πŸ™‚

    Great job morning crew!

    1. Kevin

      I thought I did, but I checked the main site comments…

      Male/26/172

      Subbed #65 OS (need to work on my form)
      Subbed ring pull ups

      18:28

      Comment #94 – Posted by: KWood at February 26, 2007 7:35 AM

  4. Sonia

    Strength-OHS with 10#kb hanging by elastic bands at both ends
    5×45, 65, 75, 85
    Really good sh stability exercise

    Josh as Rx
    9:49

    Great job am crews!

  5. Steph G

    wu x2
    Front Squat 5’s
    60-70-75-85-95

    JOSH *Scale*
    OHS 21-15-9 @ #40
    Pullups 30-20-10 (green band & gloves)
    time= 11:25

    Front Squat had a better form than last week. I felt stronger than last week. Starting to like OHS!

  6. Heather (Mum)

    WU X 2
    Strength: Back Squat (3’s)
    55-65-75-85-90(2)
    WOD “Josh”
    Scaled
    21-15-9 OHS (15 lb.)
    30-20-10 pullups (red)
    Time 11:15
    Awesoome PR Kevin!!!
    Great job am crew.

  7. Shelley

    WU x 2
    Strength front squat
    15×5, 20×5, 30×5, 35×5, 40×5

    WOD – scaled
    21-15-9 OHS (15lbs)
    30-20-10 pullups

    time: 8:49

    Cashout – 2 min stretch

  8. Elissa

    Wux2

    Squat cleanx1
    45-65-85-105-125-135-145(f)-140(pr)

    Wod @
    55# ohs – unbroken
    & ring rows (ripped hands)

    = 10:17

    The ring rows were in groups Of sometimes 2 or 3… Intense !

  9. Jamie

    CFWU x 2

    Strenght – Shoulder Press x 1
    75-95-110(F)-95-105-115-120(F)

    WOD – “Josh” Scaled
    21 OHS 60#
    30 Pullups
    15 OHS
    20 Pullups
    9 OHS
    10 Pullups

    Time: 9:07

  10. Rob T

    Creeping from MB.. LOL!

    CFWU x 2 + 50 Mountain climbers
    WOD: JOSH 9:54

    Foam Roller: Still recovering from Bear Complex on Sunday. Weightlifting / dancing shoes should be in this week, doesn’t take much to excite here in rural MB.
    Some great PR’s being posted… way to go folks, keep it up!! PEACE!

  11. Tracy S.

    WUX2
    Strength: Push Press
    55×5 ~ 65×1 ~ 75×1 ~ 80×1 ~ 85(F x2)
    Need to work on going straight up…instead of pushing the bar away from my face.

    WOD: “JOSH” (Scaled)
    ~ OHS 21-15-9 (@ 45#)
    ~ Pull-Ups 30-20-10
    TIME —> 10:31

    OHS’s were OK (just really hard on the wrists); the Pull-Ups were just slow.

  12. Nathalie

    It’s my first comment on this wall:
    Thanks group for cheering for me; you gave me the energy to finish the workout.
    …and special thanks to Kevin that didn’t let me give up.

  13. Lora

    WU x 2

    DL (x5)
    95-105-115-125-135-145-155(PR)
    ** Coach made me stop at 155, but I’m sure I will thank him for that later! πŸ˜‰ **

    WOD: “JOSH” (scaled)
    OHS 21-15-9 (w/ stick and box: working on proper form and depth – I have neither!)
    Pull ups 30-20-10 (red band)
    T=9:36

  14. Heidi

    WU x 2

    Shoulder Press x 1
    45-55-60-65-70

    WOD: Josh
    21-15-9 Overhead Squats 55#
    40-30-18 Pull Ups (Green Band)….YUK
    Time: 14:39

    That’s a lot of friggin’ pull ups! Thanks for the encouragement morning crew, on my last round. I hope my language wasn’t too offensive, but I can’t seem to help myself when pull ups are involved.

  15. Marc H.

    Mobility + 2x( burpees+ring pull ups+OHS+T2B )
    Squat Clean 3’s with 1 min. break between sets
    95-135-155-165-175 my legs are drained!!!
    WOD @ 65# – 10:58 I think. I don’t have my book with me.
    My OHS is improving but not yet where I want it to be so more work for me ahead.

  16. Marco

    WU x2
    Strength: Front squats 5x
    135-185-205-215 (ran out of time)

    WOD scaled
    OHS (65#)
    Pullups on rings 30-20-10
    14:51

    Very discouraging after being off the gym for 19 days but I realize must keep pushing….actually should push harder than I was before I had the Johnny Cash disease.

  17. Raychell

    WU X 2
    Strength-Deadlift (1 rep max)
    155-165-175-185-195(PR)

    WOD – β€œJosh” Scaled
    21 Back Squats(60#) substitution due to my wrist
    30 Pullups
    15 Back Squats
    20 Pullups
    9 Back Squats
    10 Pullups
    Time 10:37

  18. Gabriel

    WUX2

    Strength – Deadlifts X3
    255-275-285-305-315(PR for reps)

    WOD: “Josh”
    21-15-9 @ 60#
    OHS
    42-30-18
    Pull-ups

    Time: 16:18

    Did the 1st 2 rounds with no bands, was a killer. 3rd with the green band.

    Cashout: 2 minutes Wall Squats stretching.
    Great work evening crew!

  19. Chantal L

    WU x 2
    Strenght 1’s
    Cleans 75-85(x2)-100(x2)-115- went down to 95 to practice form, did 3… need to work on cleans!

    WOD Josh (scaled)
    21-15-9 OHS (RX’d @ 65#)
    30-20-10 pullups (blue)

    time: 13:02

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