~ I just want to take a minute and say a BIG THANK YOU to everybody for giving so generously to sweet little Kendric!!! Together, we raised 400.10$ for him !!! THIS IS AMAZING!!! Bless your hearts, and again, thanks a milion!!! ♥ ~

Strength: Push jerk (mostly x5 – practicing the movement)
45-65-75-75-75
* must work on opening hip (squeezing butt)
* still going too low with the dip (weight falls forward)
* keep heels on floor

We only have one more group fundamentals until the new year. The dates are Nov.22, 24, 29 and Dec.1. If they are not in for this Saturday’s free drop-in at 9am, they may have to wait until 2012.

WU x 1
2 minutes skipping
Strength: OHS x5
15 – 20 – 25 – 30 – 35
WOD; 45 out of 45 single skip complete
* Scaled to Front squats @ 35lbs and single skip 🙂

~ I just want to take a minute and say a BIG THANK YOU to everybody for giving so generously to sweet little Kendric!!! Together, we raised 400.10$ for him !!! THIS IS AMAZING!!! Bless your hearts, and again, thanks a milion!!! ♥ ~

Mob. WU x1 2 Mins skipping

Front Squat x1

105 125 140 160 175 (PR by 10#)

Amrap 7 mins

3-6-9-12-15…..ect

OHS #65

Double unders

Got to 8 of the 21 OHS. I liked this one, my kind of WOD 🙂

Wow Joanna! Nice PR on your front squats!

Amazing Front squats 😉

WOW Joanna!! That’s a crazy heavy weight 🙂 Congrats!!!

WU X 1

2 min. skipping

Strength X 1 Deadlift

95-100-105-110-115

WOD

7 of 15 OHS

Mob. WU x1 2 Mins skipping

Cleans x 5

35-45-55-65- 75

Amrap 7 mins

3-6-9-12-15…..ect

OHS #35

Double unders

Got to 9 of the 18 Double Unders.

Very excited to do Double Unders (as opposed to singles) in a workout for the first time! 🙂

Great job!

Break a leg tonight Jane!

Oh yeah! Have a great time, break a leg, and we will see you tomorrow night. Yeyye!

oh yay!! Go Jane!

Thank you darlings! 😀

WU x 1

2 Mins skipping

Push Jerk x 5

65-75-95-105-115

WOD: Amrap 7 mins

Front Squats #85 (3-6-9-12-15-18..etc)

Singles (9-18-27-36-45-54..etc)

Got to 16 of the 54 Singles

mobility

wu x 1

3 min skipping

strength – Clean x 3

95,105,115,125,135,145

WOD : AMRAP 7 min

OHS (65#)

singles

Score = 18 of 18 OHS

Cash out – knee to chest stretch

mobility

wu x 1

2 min skipping

strength – Push press x 3

35,45,55,60,65 light weight rib cage still sore

WOD : AMRAP 7 min

OHS (35#)

singles

Score = 16 of 18 OHS

Cash out – knee to chest stretch

Wu x1

skipping

Cleans 10’s

55-60-65-70-75

WOD

OHS #60

Singles

Finished 15 OHS & the 45 singles

Somehow disappointed at my performance was expecting to get true the next round. Next time, arms felt heavy… Clean weight felt heavy to..

WOD (scaled for shoulder):

AMRAP 7 minutes…

3-6-9-12-15-18…

OHS (65#)

Double Unders

Score —> 7 of 18 OHS

Happy to do OHS in a WOD…. It’s been well over a year.

Mobility

CFWU x 1

2 mins Skipping

WOD – Amrap 7 mins

3-6-9-12-15…..ect

OHS 95#

Double Unders

Finsihed round 12

Strength – Brench Press x 3

95-115-135-155(1)-145

Push Press x3

95-115-135-155-165-175

WOD: AMRAP in 7 min

Overhead Squats @95

Double Unders

3-6-9-12-15-etc.

18/18 OHS, 0/18 DU

Another really good WOD. Great job 5:30!

wu x 1

2 min skipping

strength – OHS x 1

65-75-85-95(PR)-105(PR)

WOD : AMRAP 7 min

OHS (65#)

singles

Score = 7 of 18 OHS

Cash out – knee to chest stretch

Mobility

WU x 1

2 min skipping

Strength: Push jerk (mostly x5 – practicing the movement)

45-65-75-75-75

* must work on opening hip (squeezing butt)

* still going too low with the dip (weight falls forward)

* keep heels on floor

WOD

AMRAP 7 minutes

3-6-9-12-15-18-21 etc…

OHS @65#

Double Unders

Got to 16 OHS in round of 18

** DUs and OHS are two of my goats – only swore about a dozen times…hmmmmm, must be improving 🙂

Cashout: knee to chest stretches (and some calf stretches)

Wu x1

Bench press

95×5 115×5 135×5 155×5 175×5

WOD

10 of 21 front squats

Sub’ed Front squats for OH squats

Back Squats x5

95-135-185-225-245-260

WOD as Rx’d

9 of 21 OHS

I did this same one last week in Sussex and only got 3 of 18 OHS, so very pleased with today’s results!

Welcome back Tracey! And great job to Denis P. on his first day.

Mob. WU x1 2 Mins skipping

Push Jerk x 5

90-95-105-115-125

Amrap 7 mins

3-6-9-12-15…

OHS #95 (used 85 lbs)

Double unders

Got to round of 15’s and completed 15 OHS. Pretty happy since this was a “double goat” WOD for me.

Tell your friends…

We only have one more group fundamentals until the new year. The dates are Nov.22, 24, 29 and Dec.1. If they are not in for this Saturday’s free drop-in at 9am, they may have to wait until 2012.

Mobility

WU x 1

2 mins of skipping

strength: Cleans 2 sets of 5 reps

35 – 40 – 45

WOD modified

Front Squat @ 25#

Skipping Singles

Made it through 5 full rounds…barely!

Mob

WU X 1

2 min. skipping

Strength X 3 dead lift

135-185-225-275-295-300

WOD

18 of 18 OHS @65#

MOB

WU x 1

2 mins skipping (5 consecutive DU with no singles in between – hurray!)

Strength: Deadlifts 3’s

135-155-170-185-195

WOD: AMRAP 7 mins

OHS 50#

DU’s

3-6-9-12-15(*OHS in this round)

OHS is a major goat so this wod was seriously tough. But at least I got the reps counted right today 🙂

Mob

WUx1

2 min Skipping

Strength – Push Press X3

95-115-135-145-150 (PR for reps)

WOD

Amrap 7 mins

3-6-9-12-15…

OHS @ 75#

Double unders

2 of 18 OHS

Great work 6:30 crew!

WU x 1

2 minutes skipping

Strength: OHS x 3

4-55-65-75-85-95

WOD @ RX 65 lbs and double under’s

8 of 18 OHS

Tough, but good!

Mobility

WU x 1

2 minutes skipping

Strength-Back Squats(3’s)

55-60-65-70-75

WOD 15 of 15 OHS (45lbs and singles)

WU x1

2 minutes skipping

Shoulder Press x5

35-45-50-55(4)-55(2)

AMRAP in 7 min

3-6-9-12…

OHS(45)

DUs

1 of 18 OHS

WU x 1

2 minutes skipping

Strength: OHS x5

15 – 20 – 25 – 30 – 35

WOD; 45 out of 45 single skip complete

* Scaled to Front squats @ 35lbs and single skip 🙂

Good job 6:30 team!! 😀

WU x 1 & 2 min skip

Strength: Back squat

5 x 120,130,145,165,190

WOD: AMRAP in 7min

3-6-9-12-15 etc.

OHS #65

Doublr unders

Score: 15 of 15

WU x 1 + 2 min. skipping

Dead Lifts x 3

125-135-150-170

WOD: AMRAP in 7min

3-6-9-12-15 etc.

OHS #65

Doublr unders

Score: 16 of 18 OHS

No Strength Rotation today

WOD:

Subbed Front Squats 95#

Double Unders

8 of 21 Front Squats

Time went soooo fast!

WUx1

Skip for 2 minutes

Strength = Cleans x 5

5-5-5-5-5

75-85-95-110-125 (cleans felt good)

WOD:

AMRAP in 7 Min of;

OHS (#95) & DUs

In accending order of 3s. (3-6-9-12-15-etc)

Rnds: 7 of 18 OHS

Good WOD!

Great work 6:30 crew!