Another slight change

12
Jun

Another slight change

The express class at lunch will have a little twist. There are two options now. You can show up at 12:00pm for a warm-up, strength and workout. OR, you can still show up at 12:15pm for a warm-up and workout. This will allow for a little more flexibility due to the various schedules people have. Hope this will help some of you (and start filling up those noon spots).

This change will start on Thursday, June 14th.  

On the minute, every minute, complete the following…

1 Deadlift (275/185#) + 1 Burpee
1 Deadlift + 2 burpees
1 Deadlift + 3 burpees

Continue adding 1 burpee each round until you can not longer complete the work in the one minute round.

Compare to July 29/11

SKILL of the WEEK – Pistols

The ninjas getting their shoulders warmed up

131 Responses

  1. Row 250m

    Mobility

    WUx2

    Backsquat 3x
    135-155-165-175-185

    WOD @ 225lbs: 8 rounds and I tapped out. Last time I did this I got 16 rounds + 14 burpees

    Felt my lower back getting weaker and weaker every round. No pain but it was coming if I hadn’t stopped.

    Great job to the rest of the group!

  2. Andy

    WU x 2 (deadlift instead of pullups)

    Strength: front squats
    5x 135-155-175-195-220

    On the minute, every minute, complete the following…
    1 Deadlift (275/185#) + 1 Burpee
    1 Deadlift + 2 burpees
    1 Deadlift + 3 burpees
    Continue adding 1 burpee each round until you can not longer complete the work in the one minute round.
    Score: 15 deadlift + 15 burpees

  3. Gillyon

    CWx2
    Back squat treatment. (back feeling a bit sore and tight)

    WOD with 135lbs – 15 rounds + 11
    Thank you for pushing me through round 15, Pat. The voice inside my head was telling me to quit…but your voice was louder. 🙂 Did this WOD about two years ago. I did it as rx’d…but I can guarantee that my form was terrible. So, I am going to say that is was a PR for me. Form and intensity are more important to me than having a heavy lift. I just need to remind myself of that everyday.

    1. Heidi

      Great job Gillyon. I tried to keep up & keep pace with you, & did for a little while, but you got me in the end. Nice to work out with you….it’s been awhile.

  4. WU x 2 (Deadlifts instead of pullups)

    Shoulder Press x 5
    45-55-65-75-80(2)

    WOD
    On the minute, every minute, complete the following…
    1 Deadlift (75#) + 1 Burpee
    1 Deadlift + 2 burpees
    1 Deadlift + 3 burpees
    Continue adding 1 burpee each round until you can not longer complete the work in the one minute round.

    Score: 12 + 11

    Light deadlifts because of sore back.

  5. Chantal L.

    WU x 2 (Deadlifts instead of pullups)

    Push Jerk x 3
    85-95-105-115-120

    WOD as rx’d – 9 rounds + 9 burpees

    Cashout: Mackenzie pushups x15

  6. WU x 2 (Deadlifts instead of pullups)

    OHS x 1
    40-45-55-60

    WOD
    On the minute, every minute, complete the following…
    1 Deadlift (95#) + 1 Burpee
    1 Deadlift + 2 burpees
    1 Deadlift + 3 burpees
    Continue adding 1 burpee each round until you can not longer complete the work in the one minute round.

    Total:9 rounds + 9 burpees PR of 2 rds and 1 Burpee 🙂

  7. Josh

    WU x 2 (deadlift instead of pullups)

    Strength: Cleans
    5x 95-105-115-125-135

    On the minute, every minute, complete the following…
    1 Deadlift (275 scaled to 175#) + 1 Burpee
    1 Deadlift + 2 burpees
    1 Deadlift + 3 burpees
    Continue adding 1 burpee each round until you can not longer complete the work in the one minute round.
    Score: 11 deadlift + 10 burpees

  8. mobility
    400 m run
    wu x 2 (Dead lifts instead of pull ups)
    no strength my left arm is shot from yesterday
    lacrosse ball & foam roller

    WOD : Death by Dead lifts & Burpees
    1 Dead lift (65# light weight lower back really tight) & 1 Burpee
    1 Dead lift & 2 Burpees

    Total rounds = 10 & 7 Burpees
    cash out – 15 McKenzie push ups

  9. wu x 2 (Dead lifts instead of pull ups)
    strength – Front squats x 3
    135, 155, 165, 175, 185

    WOD : Death by Dead lifts & Burpees
    1 Dead lift (250#) & 1 Burpee
    1 Dead lift & 2 Burpees

    Total rounds = 13 & 12 Burpees
    cash out – 15 McKenzie push ups

  10. MOB

    WU x 2 (Dead lifts instead of pull ups)

    WOD : Death by Dead lifts & Burpees

    1 Dead lift (160#) & 1 Burpee
    1 Dead lift & 2 Burpees

    Total rounds = 15 & 13 Burpees

  11. Maria

    wu x 1(Dead lifts instead of pull ups)

    WOD : Death by Dead lifts & Burpees
    1 Dead lift (125#) & 1 Burpee
    1 Dead lift & 2 Burpees

    Tota: 16 rounds + 10 burpees

    One more round than last time and 10# heavier on deadlifts.
    Great job lunchtime crew!

  12. Amanda

    Nice work Maria!!!!

    WOD @ 160# = 11 rounds + 1 deadlift + 11 burpees. I finished the last burpee of the 12th round just after the buzzer.

    ps – I was playing softball last night and someone actually told me I ran the bases like a ninja. So – the mobility class is working!! 😉

  13. Nadine

    This is AWESOME!! So noon classes could be either a full classe or an express?! NICE!!
    All those new things happenning… its GREAT!! 😀

  14. Shoulder Press x 5’s
    65-70-70-75 (very hard… curved back – badd)

    Wod @ 140# :

    12 rounds + 9 😀

    AND 41 Double unders in a row!!!!!!!!!!!!!!!!!! 😀
    Eat my dust Robert! hahaa. I hope I get the big 5-0 before you!! :p

  15. Blake

    WU x 2 (deadlift instead of pullups)

    Strength: Shoulder Press x 5
    75-95-105-110-115(3)-115(f) …Shoulder Presses continue to be my goat.

    “Death by Deadlift & Burpees”
    On the minute, every minute, complete the following…
    1 Deadlift @ 215# + 1 burpee
    1 Deadlift + 2 burpees
    1 Deadlift + 3 burpees
    *** Continue adding 1 burpee each round until you can not longer complete the work in the one minute round.

    Score: 11 deadlift + 1 burpee

    I tweaked my hip/groin doing a couple practice burpees before the WOD and by the 11th minute it was feeling very uncomfortable so I stopped rather than push it further. I think I could have gotten to the next minute (maybe more) as I had pretty good pace going, so I look forward to doing this again to prove it!

    Ice, Ice baby!

    1. Lora

      Well done Blake. Smart to listen to your body too. I’m sure this WOD will come up again. Kevin seems to have a thing for burpees….grrrr.

  16. Gabriel

    WUx2

    Strength – CleansX5
    135-145-155-165×3
    Wrist still bothering me, time to make the call!!

    WOD: “Death by Deadlift & Burpees” as Rx’d

    –> 14 DL + 14 burpees
    PR of 4 Burpees from July 29th 2011

    Love this WOD!

    Great job 5:30 folks!

    1. Lora

      Well done Gabe. You were fast on those burpees! I was doing all I could to keep pace with you, and you still left me in your dust!

  17. Mario

    WUx2

    Front Squat 1RM = 135×5 – 195 – 215 – 235 – 245 – 255 (PR, 5#)

    WOD Rx = 15 rounds + 8 burpees
    (PR from 14 + 11, using 185# w/ Fat Gripz on barbell)

    Monster WOD… Good job everyone, thanks for the support, that last round was killer.

  18. Jeff S

    Mob
    2xWU (Deads instead of pullups)

    Strength front squat x 3
    95-115-135-155-165

    WOD Rx
    Deads 285
    Burpee

    16 rounds + 10 burpees
    That was way out of my comfort zone.. Great job 6:30 class and thanks for all the cheers at the end everyone!! Really pushed me beyond where I would have quit!! 🙂

    1. Lora

      Woohooo! Great job! Impressive score. Judging by the puddle at your feet, you even broke a little sweat tonight…LOL!

  19. Frank

    WUx2

    Strength – shoulder press x 5
    95-100-115-30-137 (2# PR for reps)

    WOD: “Death by Deadlift & Burpees” as Rx’d

    12 rounds + 6 burpees
    PR of 1 deadlift + 8 burpess and 100# more (used 175# last July)

  20. Kevin McD

    WUx2
    Push press x5
    90-95-100-105-110 Pr of 5#
    WOD
    13 rounds- 12 Burpees @ 185. great job tonight guys. always a fun night at the gym 🙂

  21. Marcel

    WU x 2 (deadlift instead of pullups)

    Strength: Push press x 5

    115-120-125-130-135

    WOD – Rx

    Score: Completed round 12 & got 12 burpees in round 13

  22. Lora

    Mobility
    WU x 2 (sub deadlifts for pullups)

    Strength: shoulder press (x5)
    45(10)-65-75-85-95(4)

    WOD “Death by Deadlifts + Burpees” as Rx’d @ 185#
    Score = 13 rounds + 12 burpees

    …bucking furpees!

    Cashout: 15 Mackenzie pushups

  23. Sarah

    Mobility
    WU x 2

    Strength: back squat
    tried starting with 45 and realized how sore my shoulders were.. subbed for stretching

    WOD “Death by Deadlifts + Burpees”
    85#
    Score = 11 rounds + 8 burpees

    couldn’t pull my feet up any longer!!

    Cashout: 15 Mackenzie pushups

  24. Heidi

    WU x 2
    Cleans x 3: 80-85-90-95-100

    WOD @ 160# Dead Lifts
    13 Rounds + 11 Burpees

    No PR today. I had14 Rds + 11 last July & that was my goal, but just not my day I guess.
    This is the type of WOD that go to hell in a hand basket very quickly. I went from feeling pretty good at the end of round 12, to pushing hard in round 13 but still with a bit of recovery time, to totally sucking air & not completing round 14…WTF???

    Some impressive scores today.

    1. Lora

      I think its called “death by” for a reason. These WODs have a way of sneaking up on you…and then they move in for the kill. You’ll get it next time 🙂

    2. Jeff S

      Nice work Heidi!! imagine how you’ll be tearing up these WODS when the kitchen is done and marcel can cook for you again!! Lol

  25. natacha

    WU x 2
    front squat 5RM to 95#

    WOD with 100# and burpees with no jump: 15 rounds + 13 burpees… created a puddle of my own… thanks for all the encouragements… LOVED the wod

    great job everyone… impressive to see all the heavy lifting!

  26. Jeff L

    WU X 2 (Deadlifts instead of pullups)

    Strength – Back Squat X 5

    95-115-135-155-165

    WOD with deadlifts @ 175#

    11 rounds + 7 burpees

  27. Marie-Noelle

    Holly smokes this was a tough one!

    Thanks 6:30 pm crew for the encouragements! It definitely kept me going! Great work and effort demonstrated by all!

  28. Heather S

    WU X 2 (Deadlifts for pull ups)

    Push Press 3’s
    75-85-95-105-110 (PR Reps)

    Death by deadlifts and burpees

    12 rounds + 11 burpess

    Love death by anything and this was no exception. Gotta remember to start bringing a towell to the gym again..that was a sweaty one!!

    Wayne thanks for sharing your bar and putting the 105 on – it pushed to go for the PR 🙂

  29. Chris

    Mobility
    WU x 2

    Strength: cleans

    WOD “Death by Deadlifts + Burpees”
    205#
    Score = 13 rounds + 8 burpees

    Cashout: 15 Mackenzie pushups

    thanks for the help with my cleans Kevin!

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