Congrats boys!

5
Jun

Congrats boys!

Big warm welcome to our newly certified trainers, Ron and Jeff!

“Nature Hike”

AMRAP in 7 min
15 sec Hollow Hold
15 Mountain Climbers
15 sec Plank
15 Grasshoppers

*MC and GH = 2 count

Can you find Ron and Jeff?

70 Responses

      1. Also gotta agree!!! I sucked at grasshoppers…… and I thought I was flexible?? what the f%[email protected] Do not understand why I was practically unable to bring my foot that close to my hand, and Kevin could jump from one to another like he was skipping threw a meadow. Your not the flexible one Kevin!!

  1. Blake

    Big Congratulations guys!
    I knew they’d have to put Ron in the front couple rows so he was easier to find than Jeff!
    Awesome achievement!

  2. Andy

    WU x 2

    Strength: Push Jerk
    5x 95-125-145-165-155-155 (Kevin, thanks for the coaching and congratulations on your Push Jerk PR… impressive)

    AMRAP in 7 min
    15 sec Hollow Hold
    *15 Mountain Climbers
    15 sec Plank
    *15 Grasshoppers
    *MC and GH = 2 count
    Score: 3 rounds + 14 sec. plank

  3. Darsey

    Congrats Ron and Jeff

    Push jerk to 170 PR
    Wod Rx
    3 rds 6 sec hollow hold
    *making sure to touch shin against elbow on grasshoppers was very tough

  4. Blake

    WU x 2
    Skipping practice

    Strength: Push Jerk x 5
    105-120-120-115(3)-105-100 (I kept dropping weight to work on dip & landing technique)
    Thanks for the coaching Kevin, Jerks were better at the end but still lots to work on.

    WOD: “Nature Walk”
    AMRAP in 7 min
    15 sec Hollow Hold
    15 Mountain Climbers (knee-to-elbow x2)
    15 sec Plank
    15 Grasshoppers (leg-to-arm x2)

    3 rounds + 3 Mountain Climbers
    I probably owed a few seconds of hollows as my knees kept creeping up, and I could feel my back start to round on the last GC’s, but otherwise it felt pretty good!… in a brutal workout kind of way.

    Good work 7 am-ers!

  5. Josh

    WU X 2
    Strength: Front Squat X 5
    75-85-95-105-115

    WOD: β€œNature Walk”
    AMRAP in 7 min
    15 sec Hollow Hold
    15 Mountain Climbers (knee-to-elbow x2)
    15 sec Plank
    15 Grasshoppers (leg-to-arm x2)

    3 Rounds

  6. Gillyon

    Wx1
    Shoulder press (5) 45-50-55-60-65(4)
    WOD – 2 rounds plus 0.5 grasshopper.
    Holy core! Jo..you are a bit sick for creating this WOD!

  7. Wu as posted
    Back squat
    [email protected] 155, 155, 155, 155, 170
    Worked on technique this am. Thanks Kevin your help made these feel much different.
    WOD as posted
    3 rounds even.
    Good cardio, core work out.
    Let,s you know how flexible you may not be ha ha

  8. Sarah

    This may have to be a change for change wod for me.. can’t be at the gym today and so need core work! πŸ™‚

  9. MOB
    WU x1

    No Strength (I rarely do it at home – no coach πŸ˜€ )

    21-15-9

    HSPU
    Burpees
    Sit-ups

    8:29

    HSPU’s got hard really fast after the burpees!!! LOL

  10. wu x 2
    strength – Clean x 5
    95, 115, 125, 135, 135×3

    WOD : β€œNature Hike”
    AMRAP in 7 min
    15 sec Hollow Hold
    15 Mountain Climbers
    15 sec Plank
    15 Grasshoppers

    Total rounds = 4 rounds & 5 sec Hollow Hold
    cash out – suntanning stretch

  11. Jamie

    WU x 2

    2 x 500m Rows
    1:33.3
    1.42.2

    Worked on skinning the car

    WOD – “Nature Hike”
    AMRAP in 7 mins
    15 sec Hallow Hold
    15 Mountain Climbers
    15 sec Plank
    15 Grasshoppers.

    3 Rounds and 10 MC

  12. Tracy S

    WU X2
    Strength: Power cleans
    (x3) 65 – 75 – 80 – 85 – 90 – 100 (PR reps)

    WOD: 2 Rounds + 10 sec HH

    Obviously my core is extremely weak. I had nothing left for the 3rd round.
    Never been a fan of MC’s, but GH’s just moved to the top of the ‘dislike’ list.

  13. Mario

    Shoulder Press 1RM
    95×5-125-135-145-155-162 (PR, 2#) Booya!! πŸ˜€

    WOD Rx = 3rds + 3sec Hollow Hold

    Good work 5h30!!

  14. Frank

    WU x 2

    Strength: back squat x 5
    160-185-215-240-265 (matched 1 rep PR)

    AMRAP in 7 min
    15 sec Hollow Hold
    *15 Mountain Climbers
    15 sec Plank
    *15 Grasshoppers
    *MC and GH = 2 count
    Score: 2 rounds + 15 moutain climbers
    What an evil WOD
    Congrats Ron and Jeff!

  15. WU X 2 (pull up purple band.. small tiny kip)

    Clean w’ Tracy x 1’s πŸ˜€
    75 – 80 – 85 – 90 – 100 – 100

    Wod:
    2 reps + 2 grass hopper!

    Very short & intense WOD… good job everyone!
    Im in awe of people that have 4 rounds… and even 3!!! intense!

    No more facebook for me…. my night seems full of possibilities! hehee.

  16. Lora

    MOB
    WU x 2 (ring pullups and TTR for 2nd round)

    Strength: cleans (x3)
    65-85-95
    * did about 15 reps of each to work on technique…

    WOD “Nature Hike”
    AMRAP 7 min
    15 sec Hollow Hold
    15 Mountain Climbers*
    15 sec Plank
    15 Grasshoppers*
    * MC & GH = 2 count

    Score = 3 rds + 5 Mountain Climbers

    Holy core workout! Grasshoppers are evil critters!!!

    Cashout = suntan stretch

      1. Lora

        I was going to tell you to send me a message on Facebook, but I see you are taking a break from there.
        Email me at lora.d at live.ca (of course use the @ symbol, not the word “at”). I hate leaving my email on message boards. πŸ™‚

  17. Amanda

    Strength: push jerks
    5x 50-55-65-75-85

    WOD: 2 rounds + 9ish grasshoppers. My cursing and grunting caused me to lose count.

  18. natacha

    WU x 2

    OHS 5RM to 50#

    WOD: 3 rounds + 5 grasshoppers… With all the grunting and all I had flashbacks of the birthing room!!

      1. natacha

        thanks…. just realized it was 5 mtn climbers and not grasshoppers… had enough of 3 rounds of those nasty things!

  19. Heather S

    MOB
    WU x 2
    Strength: front squat 3’s
    105-115-130-140-145

    WOD β€œNature Hike”
    AMRAP 7 min
    15 sec Hollow Hold
    15 “pairs” Mountain Climbers
    15 sec Plank
    15 “pairs” Grasshoppers

    Score = 3 rds + 4 grasshoppers

    Cashout: 3 X 20sec suntanning stretch
    Plank throw down with Jeff S

    Great wod – especially liked the plank of course πŸ™‚ πŸ™‚

  20. Joanna

    Back Squat x1
    140 160 180 195 200 PR!!!

    WOD:
    3 Rounds + 8 Grasshoppers

    What a lovely nature walk that was…
    Congrats Jeff and Ron!

  21. Jeff S

    Mob
    2xWU

    Squat snatch practice
    45-45-65-65-85-85-65-65
    Thanks for video analysis and tips Jo..

    WOD
    4 rounds 8 secs hollow body hold

    Row with Evan S.. 500m.. 129.7.. WOOT WOOT!!

    Oh ya and some plank thing with heather S.. She kicked my ass!! Lol

      1. Jeff S

        If you want to say ‘way to go heather’ do it on her post!! I’ll be shunning your high fives from here forward!! Lol. As Sheldon would say ‘you’re on my list’!! :))

      2. Amanda

        No, I definitely wanted to congratulate Heather on her plank win on your post, not hers. It’s way more fun this way.

    1. Lora

      Great job on the WOD Jeff!

      Congrats on your row PR. I know you’ve been wanting sub 1:30 for a while now πŸ™‚

      Sorry about your luck with the Plank War. Seriously, you’ve got to learn to pick your battles more wisely…LOL!

    2. Jeff S

      God I love this banter!! πŸ™‚ I’ll practise my plank, well right after i get my DU.. So you may have a bit of time!! Lol revenge is a dish best served cold, freezing in this case.. And heather, remember, paybacks a bitch! My call on the rematch.. Hoping for an abdominal injury for you!! :))

  22. WU x 2

    Strength: Press 1’s 45-50-55-65-70

    AMRAP in 7 min
    15 sec Hollow Hold
    *15 Mountain Climbers
    15 sec Plank
    *15 Grasshoppers
    *MC and GH = 2 count
    Score: 3 rounds + 15 sec. plank

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