Tuesday WOD

3
Dec

Tuesday WOD

Strength – Sled Pulls

10-8-6-4-2 reps
Strict Toes to Bar

20-16-12-8-4 reps
Kettlebell Swings (53/35#)

20-20-20-20-20 reps
Double Unders

Tons of PRs for November. Let's fill up the December board!

Tons of PRs for November. Let’s fill up the December board!

54 Responses

  1. Mobility
    WU x 1 (strict pullups / ring rows)
    30 Birthday Burpees
    Group rolling

    Sled pulls
    45# – 14s
    70# – 15s
    90# – 20s

    WOD:
    10-8-6-4-2 reps
    Strict Toes to Bar (scaled to leg raises)

    20-16-12-8-4 reps
    Kettlebell Swings @ 53#

    20-20-20-20-20 reps
    Double Unders

    Time: 6:52

  2. Francis Lavoie

    Mobility + WU x 1 strict PU & ring dips
    Group Mobility

    Strength stationary sled pull
    45# – 10 secs
    90# – 14 secs
    70# – 13 secs

    WOD:
    10-8-6-4-2
    Strict toes 2 bar
    20-16-12-8-4
    KBS 53# done at 50#
    20-20-20-20-20
    double under (60 single under)

    Time 8:37

    Congrats Kevin & Joanna on your new addition!

  3. Shane Hayes

    Mobility
    Wu x 1 (12) strict
    Group mobility
    30 birthday burpees. Happy birthday Elba!!
    20 m sled pulls
    70#- 13 sec
    90#- 18 sec
    Don’t let the rope slip, hard on the hands!! Lol
    Wod
    10-8-6-4-2 strict T2B
    20-16-12-8-4 kbs @ 70#
    20-20-20-20-20 du’s
    Rx+ 7:26
    Dus were the hard part for me very broken up, T2B and kbs unbroken!
    Great class Patrick, great work 6 amer’s!

  4. Marie-No

    HAPPY BDAY ELBA!!! (thanks for the burps)

    Mobility and wu x1 (12 reps – strict)
    lots of good hip, butt and calf mobility
    2 x 20 m sled pull @ 45 and 70# (tougher on the delicate hands)

    WOD:
    10-8-6-4-2 T2B
    20-16-2-8-4 KBS @45#
    20-20-20-20-20 DU
    time: 5:54

    Great class uncle P, as always! And great work Chantal on your shadowing!

    Awesome work 6 am’ers

    Congrats to Kevin and Jo on their early little surprise !!! It was great seeing this news this morning, and a little confusing as I thought I had just seen Jo at the gym last night doing a WOD, now that’s strength! Congrats Heather on your grandchild, now it’s like one of those chipper Wods, you’re going to have to pace yourself on the spoiling so you don’t lose steam!

    For those accompanying me in my version of the countdown before xmas, today is 24 burpees. They have to be unbroken!

    Have a great day everyone!

  5. Trent

    WU x 1 (strict pullups)
    30 Birthday Burpees-I wasn’t allowed to cancel ;(
    Group rolling

    Sled pulls
    70# – 15s
    70# – 14s

    WOD Rx

    Time: 6:46

    Congrats Joanna and Kevin, you guys really did rolled out the red carpet 😉

  6. Vanessa Champion

    Strength sled pulls
    25# 15 sec
    45# 20 sec

    WOD
    10-8-6-4-2
    Leg raises
    20-16-12-8-4
    KBS 30#
    60-60-60-60-60
    Singles

    7:01
    Cash out: calf stretch

  7. Shawn Johnson

    WU x 1 (strict pullups)
    30 Birthday Burpees-I wasn’t allowed to cancel ;(
    Group rolling

    Sled pulls
    70# – 15s
    90# – 25s

    WOD Rx

    Time: 7:11

  8. Julie J

    Mob
    WU X 1

    Group Mob

    Strength – Sled Pulls
    1. 25# 13 Sec
    2. 50# 20 Sec

    WOD:

    10-8-6-4-2 – Leg Raises
    20-16-12-8-4 – KBS @ 30#
    20-20-20-20-20 DU Scaled to 60 Singles

    Time: 9:40

    Note to self – DO NOT forget own skipping rope when skipping is posted in a WOD – skipping with another rope slows everything down!!!!

  9. Blake

    Mob / WU x 1

    Sled pulls
    70# – 13s
    90# – 14s

    WOD:
    10-8-6-4-2 reps
    Strict Toes to Bar

    20-16-12-8-4 reps
    Russian Kettlebell Swings @ 53# (wrist still can’t handle full KBS)

    20-20-20-20-20 reps
    Double Unders!!

    Time: 10:52

    Slow, but that is the most DUs I have ever done in a WOD I think. Had a nice single-double-single rhythm going for most of it and managed a few strings of 5 in a row or so. So it’s a PR I guess? Still needs a lot of work though!

  10. Melanie

    Mobility
    WU x1
    Group mobility

    Sleigh pulls:
    #25- 13sec
    #50- 16 sec

    WOD: 15 min cap
    10-8-6-4-2 Leg raises
    20-16-12-8-4 [email protected]#
    20-20-20-20-20 DU

    Time: 7:37

    Enjoyed the music Patrick!

    Congrats Kevin and Joanna! She’s a cutie!

  11. Mobility + WU x 1
    Group Mobility

    Strength stationary sled pull
    25# – 10 secs
    70# – 19 secs

    WOD:
    10-8-6-4-2
    V-Snaps
    20-16-12-8-4
    KBS 40#
    60-60-60-60-60
    Singles

    Time 7:16

    I did the first round of KBS with 35 but apparently that wasn’t enough so MN swapped my kb for a 40. Fun Wod! Who woulda thought I’d show up for anything involving “Sled Pulls” !!

    CONGRATS KEV AND JO!! Welcome baby Holly !

    🙂

  12. Jeff L

    Mobility
    WU X 1
    Group Mobility

    Stationary Sled Pulls

    50# – 13 seconds
    95# – ?

    WOD

    10-8-6-4-2 Abmat sit ups
    20-16-12-8-4 KBS 50#
    60-60-60-60-60 Single Unders

    Time – 8:57

  13. mob wux1
    happy b day Elba 30 burpees

    strength skill sled pull
    20 m 45 # 15 sec
    stop to hard on forearm

    wod
    10-8-6-4-2
    strict toes to bar( not all strict)

    20-16-12-8-4
    KBS 50#

    20-20-20-20-20
    DU (60 single)

    time 7:56

  14. Frank

    WU x 1 (strict pullups)
    group wu

    Sled pulls
    45# – 15s
    90# – 21s

    WOD:
    10-8-6-4-2 reps
    Strict Toes to Bar

    20-16-12-8-4 reps
    Kettlebell Swings @ 50#

    20-20-20-20-20 reps
    scaled to 60 single unders

    Time: 7:57

  15. jeff

    Wu.. and lots and lots o mobility

    group WU with Maria.. nice work coach! 🙂

    sled pulls
    45lbs 8 secs?
    90lbs 12 secs

    Wod

    10-8-6-4-2 t2b

    20-16-12-8-4 KBS @ 53

    20-20-20-20-20 DU

    11:45?

    thanks for the encouragement Amanda, and rest of 5:45! 🙂

  16. Steph L

    Mobility
    WUx1

    Group Mobility Thanks Maria!

    Sled Pulls:

    25# 12sec
    50# 22sec

    WOD:
    10-8-6-4-2 Strict Toes to Bar

    20-16-12-8-4 KBS @35#

    20-20-20-20-20 Double Unders

    Time: 6:21

    Great work 5:45 Class! Thanks Amanda

  17. Jack

    Sled pulls
    45# in 13 seconds
    90# in 18 seconds

    Wod:
    10-8-6-4-2 strict T2B
    20-16-12-8-4 Kbs @ 70#
    20-20-20-20-20 double unders

    7:13 RX+

    Good race Cam

  18. Sheldon W.

    Mobility
    WUx1

    Group Mobility

    Sled Pulls:

    70# 13sec
    90# 14sec

    WOD:
    10-8-6-4-2 Strict Toes to Bar

    20-16-12-8-4 KBS @53#

    20-20-20-20-20 Double Unders

    Time: 7:14 Rx

  19. Craig Hatto

    Mob
    Wu strict pistols and pullups
    Group mob

    Sled pulls stationary
    45# – 11sec
    90# – 14sec
    These where fun and challanging have to keep you eye on the prize.

    Wod
    Strict T2B 10-8-6-4-2
    KBS 53#. 20-16-12-8-4
    DU 20-20-20-20-20
    Time : 7:06rx

    I enjoyed the tag team coaching tonight thanks Amanda and Maria.

  20. CAM

    Mob
    Wu strict pistols and pullups
    Group mob

    Sled pulls stationary
    45# – 14sec
    90# – 17sec

    Wod
    Strict T2B 10-8-6-4-2
    KBS 53#. 20-16-12-8-4
    DU 20-20-20-20-20
    Time : 7:12

    Had a fun race with Jack! photo finish if you ask me 😀

    UGH Double unders…

  21. Marcel

    Mob

    WU x 2

    Group mob

    Sled pulls stationary

    45# – 14 sec
    90# – 24 sec

    WOD

    Strict T2B 10-8-6-4-2
    KBS 53#. 20-16-12-8-4
    DU 20-20-20-20-20 Last two rounds were 60 singles.

    Time : 10:08

  22. Lora

    Mobility + WU
    Strict pull ups (3-3-3-3-3)

    Group mobility with Maria – lax ball on calf and shins. Foam roll quads. Great job Maria!

    Group strength: Stationary sled pulls (20m)
    45, 70, 90# (did not get my time on any of them….oops)

    WOD
    10-8-6-4-2 strict T2B
    20-16-12-8-4 KBS @ 40#
    20-20-20-20-20 DUs
    Time = 6:57
    Forearm/grip KILLER!!! OUCH!!!

    Cashout – calf stretch and forearm rolling on barbell.

  23. Dave H

    sled pulls
    45lbs 9 secs
    90lbs 13 secs

    Wod

    10-8-6-4-2 t2b

    20-16-12-8-4 KBS @ 53

    20-20-20-20-20 DU – broke my rope, grabbed another that was longer and was able to do a lot more DU’s.

    Rx 8ish…I forget, rope breakage delayed me, I was rattled after that!

  24. Jeremy L

    Mobility
    Quick WU and group mobility

    Strength : sled pulls x 2
    45: 15 second ( rope over the shoulder and over hand grip. Not the best choice)
    90 : 14 second

    Wod : rx time : 7.42 ( good race Craig. Next time)
    2rds double unders unbroken. Pr of 15 DU 🙂

    Fun class Amanda and Maria.

  25. Jackie

    Mobility
    WU x1
    Group WU

    Strength : sled pull x 2
    25 : 14 sec
    50 : 19 sec

    Wod : scaled

    Leg raises ( need to work on strict t2b)
    10-8-6-4-2

    Kbs @ 30
    20-16-12-8-4

    Double unders ( singles. I need to learn how to do doubles)
    60-60-60-60-60
    Time : 5.29

    Great class 5.45 , thanks Amanda and Maria

  26. Amy

    Group mobility
    Sled pulls x3 I didn’t pay attention to the weight or the time. I wasn’t really with it tonight, I was running late and forgot my shoes.
    WOD with toes to pole , 30# KBS & singles
    Time 8:34

      1. Amy

        Nope. I forgot mine on the shoe rack at the front door. What a day. Thanks anyway. I will remember them tomorrow for sure. Skipping in socks isn’t very fun.

  27. Jen C

    Mob + Wup x 1 (strict pullups)
    Group Mob

    WOD:
    10-8-6-4-2 Toes to Bar
    20-16-12-8-4 Kettlebell Swings @ 30lbs
    20-20-20-20-20 Double Unders (I scaled to 60 singles)

    Time = 7:42

    Cashout – calf stretch 3 x 20 secs/leg

    Congratulations Kevin and Jo on your new little bundle of joy 🙂

  28. Chantal L.

    Mob + WU x 1 + Group Mob.

    Sled pulls
    25# plate: 11 sec
    25+45 plate: 23 sec

    WOD
    10-8-6-4-2 Toes to pole
    20-16-12-8-4 LBS (35#)
    20-20-20-20-20 DU’s

    8:24

    Shouldn’t have ate yummy sweet potatoes and sausages for dinner 1 hour prior WODing. I was in stitches after round 2 and the thought of quitting went through my mind more than one. Oh well – next time should be a better one!

  29. Ginette

    Moblity
    Strength
    Sled pulls:
    25# :16 sec
    50# :31 sec

    WOD:10, 8, 6, 4, 2 toes to pole
    20, 16, 12, 8, 4 KBS#30
    20, 20, 20, 20, 20, (60) singles

    Time:8:22

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