Tuesday WOD

12
Nov

Tuesday WOD

Strength – Weighted Overhead Situps (5×3)

AMRAP in 8 min
2-4-6-8-etc…
Situp Getups (25/10#)
Chest to Ring Pullups

photo-37

53 Responses

  1. Francis Lavoie

    Mobility + WU x1
    Group Mobility + WU up & down

    Strength:
    Weighted over head sit ups.
    5 x 3 reps 35-55-60-60-60

    WOD: AMRAP 8 min

    2-4-6-8-etc…
    Sit up get up 25#
    Chest to ring pull ups

    Rx 62 reps
    Had a rough time with the sit up get up my legs are too long.

    Cash out: 1 min wall sit & shoulder stretches.

  2. Ginette

    Mobility
    Warm up x1
    Group mobility (foam roll) plus ups and downs
    Strength: weighted over head sit ups: 15, 20, 25, 30, 35 (all x 3)
    WOD: amrap in 8 minutes

    2-4-6-8, ect…
    Sit ups 10#
    Pull ups (green)

    Total reps: 80
    Cash out: 1minute wall sit (very broken) & shoulder stretches!

    Great class Marie noelle and great wY to start the work week! 🙂

  3. Shane Hayes

    Mobility
    Wu x 1
    Foam roll quads and lats
    Strength weighted situps
    65/ 85/ 95/ 115/ 135 thanks for holding me down Gilles!
    Wod: Amrap in 8 min
    2-4-6-8….etc
    Sit up Get ups @ 25#
    Chest to Ring Pullups
    Rx’d 100 reps
    2-4-6-8-10-12-14 + 2 C2R
    Great class Marie
    Great work 6 amer’s

  4. Trent

    WU x1
    Group Mobility + WU up & down

    Strength – Weighted over head sit ups 5 x 3 reps
    35-55-85-105-115×1 -105

    WOD Rx 83 reps

    2-4-6-8-10-12 + 11 Chest to Ring
    Cash out: 1 min wall sit

    First time doing weighted over head sit ups and Situps Get ups. Really fun class.

  5. Kevin

    Weighted OH Situps x3
    95-105-110-110-110
    Then did some with Bill and Caleb
    55-65-75-85

    WOD Rx’d
    106 reps

    Just had to beat Shane 🙂

  6. Caleb

    Mob+wu
    Group foam roll
    Strength – Weighted Overhead Situps (5×3) 55-60-65-75-85

    AMRAP in 8 min
    2-4-6-8-etc…
    Situp Getups (25/10#) med ball 20#
    Chest to Ring Pullups – c2b gb
    103 reps
    Cashout wall sit 1min
    800m run w/40# sandbag

  7. Natacha

    Mob and “wu” ( lots of squats)

    Weighted sit ups 3 rm
    15-25-35-45-50

    Wod rx’d (sort of)… Skipped rounds of 10 and 14!
    2-4-6-8-12-16(got to 5 c2r)
    Total:85

    1 min wallsit

    Thanks M-N… Always awsome coaching!

  8. Shawn Johnson

    Mob+WU
    Group foam roll

    Strength – Weighted Overhead Situps (5×3)
    55-65-75-85-95

    AMRAP in 8 min
    2-4-6-8-etc…
    Situp Getups (25#)
    Ring Rows (feet elevated 20″)
    91 reps

    Cashout wall sit 1min

  9. Rob Brydges

    Stretch
    C&Jerk ladder
    X3. 135-145lbs
    X2. 155-165-175lbs
    X1. 180-185-190lbs 5lbs PR
    WOD. 2-4-6-8…. 8 min amrap
    Sit-up getup
    Chest to rings
    64 rx
    Rob Brydges

  10. Dave H

    Strength:
    Weighted over head sit ups.
    5 x 3 reps 45-65-75-95-115

    WOD: AMRAP 8 min

    2-4-6-8 etc
    Sit up get up 25#
    Chest to ring pull ups

    Rx 86 reps

    Able to get first two muscle ups as well.

  11. mob wux1
    foam rolling
    strength
    weighted over head sit up
    35-55-65-70-75×2
    thank Shane for holding leg down

    wod AMRAP 8 min

    2-4-6-8 etc
    v snap
    ring row with box

    total=116
    1 min wall sit

  12. Ryan

    – Mob x1
    – WU x1 +11 burpees
    – Foam rolling

    Strength: Weighted overhead situps x3…
    65-50-60-65-out of time but I think 75 would have been doable

    WOD: AMRAP 8 min…
    – situp (20# med ball)
    – C2B pullups –> Yellow band

    Score: 82 (as always pullups are my limiting factor, I guess I need to do more of them 🙂 )

    – 1 min wall sit
    – 40 burpees

  13. Steph L

    Mobility
    WUx1
    51 BDay Burpees Happy Birthday Laura!!!

    Strength: Weighted Overhead Situps

    40×3 x2
    45×3 x3

    WOD: Rx’d

    AMRAP 8Min

    2-4-6-8-10-12….

    Situp getup @10#
    Chest to Ring Pullups

    Total Rep: 85

    Cash Out: 1 Min Wall Sit

  14. Jackie

    Mob
    Wux1
    Group foam roll
    51 birthday burpees for miss Laura!!!
    Happy birthday!! I constantly laugh when you are in my class! I love every minute of it!
    Weighted sit ups
    15,20,25,30,35,40

    WOD
    Amrap
    Weighted sit up 10 plate
    Chest to bar (blue band)
    Reps: 90
    Cash out wall sit

    Rope climb- thanks steph!!!
    Almost to the top! Next time better socks and pants I will ring that bell!
    Thanks Amanda!
    Great class 5:45!

  15. Jackie Cantin

    WU x 1
    Double under practice

    Foam rolling
    Squats a la musique de Marie Noel

    Weighted situps
    15, 20, 25, 30, 35 x 3

    WOD
    AMRAP 8 Min

    Weighted situp with 10 lb plate
    C2B (green band)
    2-4-6-8 etc.

    Total: 101

    Cashout-1min wall sit (broken)
    Shoulder stretches with band 2×30 sec each side

    Fun morning! Thanks for the great class Marie Noel.

  16. Laura K

    Mob Wu x 2
    Strength. Weighted Sit Ups
    20 25 30 30 30 x 3
    Wod: 2 4 6 8 10 12 14. Scaled to green band for Chest to bars. Weighted situps with 8lb med ball.
    Reps 99

    Thanks everyone for all the laughs and Birthday wishes today. Special thanks to the 5:45 class for the lovely 51 Burpees. I usually don’t get to watch due to my routine last place finishes lol. You guys had perfect form.
    Thanks Amanda for coaching.

  17. Corinna

    WU x 1

    51 birthday burpee birthday

    Muscle up Progressions

    Weighted sit-ups: 5×3 : 40-40-40-45-45 These are tough for me! Nice partnering with you Steph L!

    WOD:RX

    2-4-6-8-10-12-7 sit-up get-ups

    Total:91

    Thanks for coaching Amanda. Fun class!

  18. Marcel

    – Mob
    – WU x1 +51 burpees
    – Foam rolling

    Strength: Weighted overhead situps x 3

    65-70-75-80-85

    WOD: AMRAP 8 min

    – situp get ups 25# did weighted med ball sit ups 20#
    – Chest to ring pull ups

    Score: 85

    – 1 min wall sit

  19. Andrea

    Mobility
    WUX1
    Group foam rolling

    Strength: Weighted Overhead Situps
    35-40-45-50-55

    Wod: AMRAP 8 min
    -Situp get ups #10
    -Chest to bar (started with blue band for 2 rounds and switched to green band for rest)

    Score: 87 reps

    -1 min wall sit

  20. Great work today CFM!!!

    -Lats + quads rock & roll
    -Bring Sally up/down warmup
    -Weighted sit-ups with super-tanks Amanda and Heather S 5×3 @ 55-60-65-65-70#
    -Wod Rx (using 25# plate) — 96 reps (first 3 sets were strict pull-ups)
    -1 min chair hold (way to keep it Amanda)
    -16 min of plank drills
    Thanks for the tag team coaching Kevin and Jo and great effort 4:15 crew!

  21. Jeremy L

    Mobility
    WU Muscle up progression. Practiced the kip

    51 bday burpees

    Weighted sit ups 5 sets of 3 reps up to 105 (2 reps failed on 3rd)

    WOD with wall ball sit ups (20#)
    77 reps. Got through the 12wall ball sit ups an 5 ring chest pull ups.

    Did my first rope climb thanks to steph 🙂

    Thanks Amanda for the fun class.

  22. Heidi

    WU x 1

    Weighted overhead sit ups x 3
    15-25-35-45-55

    WOD:
    8 min AMRAP
    2-4-6-8-10-12

    Sit ups/get ups with 10# plate
    C2B Pull up on small pink Band
    Completed 10 rounds + 12 SUGU’s + 3 C2B = 75 Reps

  23. Heidi

    Oh and Happy Birthday Laura. After all the burpees we did on Sunday, I can’t say that I was sorry to miss it. Hope you had a great day!

  24. Craig H

    Mob
    Wu
    51 Burpees
    Group foam roll

    Weighted overhead squat
    65,85,95,105,115

    Wod: amrap 8min
    Sit up getups 25#
    Chest to ring
    Score: 63reps RX

    1 min wall sit

  25. Lora

    Mobiilty
    51 birthday burpees for Laura K! Happy birthday!!

    Weighted Overhead Sit-ups (5 x 3)
    55-65-75-85-95#

    WOD
    AMRAP 8 min
    2-4-6-8-10-12…..
    Sit-up Get-ups @10#
    Chest to Ring Pull Ups
    Total = 75 reps Rx

    Could not string any C2R PUs together at all. All singles. Not sure where the disconnect was. Rings too low maybe? Have to work on these….

    Cashout – 1 min wall sit (unbroken)

  26. Amy H

    Mobility
    WU
    Group Squats to music
    Foam rolling

    Strength weighted sit ups 5×3
    20-25-30-30-35

    WOD with 10# MB situps & C2B (green band)
    Score 72
    My C2B quickly turned into pullups. 🙁

  27. Heather S

    Loved the group warmup
    WTD oh sit-ups
    35-45-55-60-65-70 (2)

    Wod
    WTD sit-ups with 14# wallballs
    Chest to bar pull-ups with blue&purple bands

    Once again added my score up incorrectly and wrote 78 on the board. I was actually in the round of 16, sit-ups complete and 6 pull-ups finished so a total of 134. (Didn’t count my pull-ups in the full rounds first time

  28. Mob
    WUx1
    Group foam rolling + Sally air squats

    Strength – Overhead Situps (5x3rep)
    15 – 25 – 35 – 40 – 45

    WOD
    AMRAP 8 Minutes
    Medball Situp (14#)
    Chest to bar pullups (black band)

    Score: 79

  29. Amanda

    Strength: Weighted OH situps with M-N & Heather S – fun! Thanks ladies 🙂
    3x 55-60-60-60-60

    WOD rx’d: 74 reps

    That was a fun class!

  30. Chantal L.

    WU x 1 + 51 birthday burpees for Laura K.

    OH sit ups with Lora x3:
    35-45-55-60(f)-55-60(x1)-55 (x2)

    WOD: AMRAP 8 mins
    2-4-6-8-10….
    -Situp Getup (Med ball Sit up with 14#)
    – C2R pullup (C2B pullup with Black band)

    103 reps

    1 min wall sit unbroken

  31. Heather Colleen

    WU x1

    Weighted sit ups
    35-40-45-50 (couldn’t get the 55)

    WOD: AMRAP 8 mins
    2-4-6-8-10….
    -Situp Getup (Med ball Sit up with 14#)
    – C2R pull up with blue & purple

    109 reps

    1 min wall sit unbroken

  32. Gabriel

    Strength – Weighted Overhead Situps (5×3)
    45-65-70-75-80

    AMRAP in 8 min as Rx’d
    2-4-6-8-etc…
    Situp Getups (25#)
    Chest to Ring Pullups

    81 reps

    1 min wall sit.

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