Nate

16
Apr

Nate

Strength – Front Squats – 5×3 reps @ 80% (that’s ALL sets at 80%)

“Nate”

AMRAP in 20 min of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings

Compare to Aug.28/13

Some pre-Wod stretching

Some pre-Wod stretching

62 Responses

  1. Kelly B

    Mobility
    WU x 1 (12 reps)
    Group WU + Mobility

    Strength – Front Squats – 5×3 reps @ 85#

    “Nate”

    AMRAP in 20 min of:
    2 Muscle-ups
    4 Handstand Push-ups
    8 Kettlebell swings

    Scaled to:
    8 Pullups with green band
    8 Dips with Parallettes
    4 Pike Push-ups
    8 KBS @ 35#

    Total: 10 rounds + 2 pullups

    Last time: 8 rounds + 5 pushups (with regular pushups, the rest the same)

    Great job 6 am’ers! Thanks Patrick 🙂

  2. Kevin

    Went to the pool this morning to try the Swim Wod for the Spring Fling. Joanna didn’t die, so it was a complete success!

    After the WOD, I did an EMOTM for 10 min: Max effort sprint. Fastest length was 12 sec. Slowest was 14 sec.

  3. Swim WOD –
    As Kevin put it so nicely…I didn’t die. I did swim more than I ever have in my lifetime though…11 lengths for a total of 198m. We did the WOD and I did a few EMOTM with Kevin then more like every other minute…

  4. Trent

    lab: some skipping

    class:

    Front Squats 5×3 @ 80%

    135 x5(warmup) 165-165-165-165-165

    Wod Nate (Heavily modified due to shoulder) 20 min Amrap

    8 parallette dips (butt didn’t touch floor)
    12 ring rows (feet were located under bar)
    8 one arm Russian KBS (35#)

    16 rounds and 5 ring rows = 461 reps

  5. Steph L

    Mobility
    WUx1 (12 reps)

    Strength: Front Squats 5×3
    @ 80% all sets @ 105#

    WOD: “Nate” 20 min AMRAP
    – 2 Muscle ups ( Scaled to Bar MU w Red Band)
    – 4 HSPU w Abmat
    – 8 KBS @ 45#

    Total: 8 Rounds

    Great job 8:30 Class!! Thanks Mario!

  6. Mobility
    WUx1 (12 reps)

    Strength: Front Squats 5×3
    95×5 – 135 x5(warmup) 175-175-175-175-175

    WOD: “Nate” 20 min AMRAP
    – 2 Muscle ups (Scaled to Jumping Bar MU – Bar at forehead height)
    – 4 HSPU
    – 8 KBS @ 60# (Love the new KB weight)

    Total: 11 Rounds + 2 HSPUs (158 Reps)

  7. Melanie

    Mobility + WU x1
    Group wu

    Front squat 80% 3x 5

    45-95-115-115-115-115-115

    WOD: Nate – 20 min AMRAP

    (Scaled to):

    8 ring rows + 8 parallette dips

    4 HSPU with 45# + abmat

    8 KBS @ 40#

    7 rounds + 8 dips

    First time doing (scaled) HSPU in a workout. Had a couple ‘mental breakdowns’ during the WOD but happy I didn’t give up.

  8. Gabriel

    WUx1 12reps
    Group mob

    Strength: Front Squats 5×3
    95×10 wu 200-200-200-200-200

    WOD: “Nate” 20 min AMRAP
    2 Muscle ups ( scaled Bar Muscle ups)
    4 HSPU (scaled Ab mat +10# rubber plate)
    8 KBS @ 70#

    Total: 6rounds + 3 HSPU

    Last time I did this had over 9 rounds but HSPU was using 25# Rubber Plate and was much easier. Today those where a struggle with the 10#

    Great job 6:00 AM peeps!

  9. Ryan F

    Might be a bit late (work emergencies, will be stuck here a bit late), but still aiming to make the 5:45. Will call if I need to cancel, but I hope that doesn’t happen, really love this WOD!

  10. Hannah

    M+WU (12 reps)

    Strength
    Front Squats 3-3-3-3-3 @ 80% (35lb)

    WOD: Nate
    AMRAP in 20 mins
    8 Pullups (ring rows)
    8 Dips
    12 Pushups (from knees)
    8 KBS (@ 20lb)

    TOTAL: 9 sets, 16 reps

  11. Great work everyone today!! Not an easy one to tackle! I’m hoping to give it a whirl as well tonight!

    Great job Jo and Kev on the pool wod!!! Way to keep it always varied Kev and thinking outside of the box! Golf claps for both you and Jo for today’s efforts!!!

  12. Mob + WU (12 reps)

    Strength
    Front Squats 3-3-3-3-3 @ 80% (115#)

    WOD: Nate (scaled)
    AMRAP in 20 mins
    8 Pullups (black band)
    8 Dips
    12 Pushups
    8 KBS 40#

    TOTAL: 7 rounds exactly!

    PR over last two times – did ring rows and 35# KBS and got 6r + 8 ring rows

  13. MOB & WU × 1 (12reps)

    Group MOB

    Strength: Front Squats @ 80%
    5× 3 reps @ 60 lbs

    Nice sharing the bar with you Ginette. 🙂

    WOD : Nate

    AMRAP 20 min
    8 pullups (green band)
    8 paralette dips
    12 pushups
    8 KBS @ 35 lbs

    7R and 12 reps

    A shoulder burner for sure! Great job everyone.

  14. Andrea

    Group WU
    Front Squats
    115-115-115-115-115
    WOD: Nate
    AMRAP 20 minutes
    8 pull ups (blue band)
    8 dips (paralettes)
    12 push ups (had a rough time with these today, so went to band assisted on rd 3)
    8 KBS #45

    6rounds + 3 pull ups

  15. mob wux1 12 rep
    group mob
    front squat
    3-3-3-3-3
    80% 2 sec pause 185#
    Nate
    AMRAP in 20 min
    8 pull up
    8 ring dip
    4 pike push up
    8 KBS 53#
    9 round 2 pull up

  16. Ryan F.

    One of my favorite WODs 😀

    – Mob (first 1/2)
    – No individual WU (I showed up late, barely made it in but glad I did!)
    – Group WU

    Front squats (2 WU sets, then 80% max) x5 then x3 for the rest
    45×5-135-155-155-155-155-155

    WOD: Nate… Scaled to…

    – 8 pull ups
    – 8 ring dips (blue band, difficult but all sets unbroken so red would have been better)
    – 4 pike pushups
    – 8 KBS @ 50#

    Score: 8 rounds + 4 pull ups … This was my first time attempting pull ups without a band in a WOD. I’m pleasantly surprised with how many rounds I got in! Score around the same as last time but no band vs. big brown band 😀

  17. CAM

    Mob
    WU X 1
    Group WU (KB progression) loved it!

    Strength: Front Squat @80%
    5 x 3 @ 225# Nice sharing the bar with you guys Lance and Jeff.

    WOD: Nate
    Amrap for 20 mins
    MU X 2
    HSPU w/ Abmat X 4
    KBS @ 50 X 8

    10 rounds and 2 MU

    That was a fun one. I hated the HSPU’s though, those can go F themselves 😀 and I should have given in to Jeff’s peer pressure and done the KBS with 70 in the grand scheme of things I still think i would have gotten some where around the same score.

    Thanks Coach Kevin

  18. Ginette

    Mobility
    Warm up x 1
    Group mobility
    Strength: front squat #60
    WOD: “Nate”

    AMRAP in 20 minutes
    -8 pull ups (green band)
    -8 paralette dips
    -12 push ups (knee)
    -8 KBS #30

    7 rounds even!
    Great coaching as always Patrick!

  19. Jeff L

    Mob
    WU X 1
    Group WU – KB warmup

    Front Squats 5 X 3 @ 80% = 250#
    – Did forearm twist between sets and left hand stayed on longer as the sets progressed

    Fun times sharing the bar with Lance and CAM

    WOD – Nate

    AMRAP 20 Mins

    8 Ring Rows
    8 Paralette dips
    12 push ups
    8 KBS 70#

    Score = 7 rounds even

  20. Kaleigh

    Strength – Front Squats – 5×3 reps @ 80%
    AMRAP in 20 min of:
    8 ring ups
    8 dips
    12 push-ups
    8 Kettlebell swings
    Total: 9 rounds

  21. Heidi

    WU x 1

    Front Squats @ 50%+ = 80#.

    Nate:
    8 pull ups (med. pink band)
    8 ring dips (small purple band)
    4 HSPU (10# plate + ab mat)
    8 KBS @ 25#

    7 Rounds + 5 pull ups. Kept the front squats & KBS really light tonight due to lower back.

    Surprisingly, I only swore once during my pull ups. I’ll take that as a PR 🙂

  22. Patrick Arseneau

    WU x 1

    Kettlebell WU

    Front Squats @ 175 (80%)
    3-3-3-3-3

    “Nate” with 53lbs KBS
    5 rep short of 11 rounds (PR is 3 short of 11 with 70lbs)

    Interesting result considering I didn’t really push it today.

  23. Ryan H.

    MOB+WU (12 reps)

    Strength: Front Squats
    3-3-3-3-3 @ #155

    “Nate” with 45# KB
    8rds + 1MU

    Cashout: Jumped into Centennial River…

  24. Marcel

    Mobility
    WU x 1 (12 reps)
    Group WU + Mobility

    Strength – Front Squats – 5×3 reps @ slightly less than 85% — 165#

    “Nate”

    AMRAP in 20 min of:
    2 Muscle-ups
    4 Handstand Push-ups
    8 Kettlebell swings

    Severely Scaled to:

    8 Ring Rows
    8 Dips with Parallettes
    12 Push-ups on parallettes
    8 Russian KBS @ 53#

    Total: 7 rounds + 3 ring rows

  25. Craig H

    Oly

    Snatch DL+ H.S.
    (1+1)x5 @70% 125#

    Snatch PP 3×3 @ 125#

    Front squat at 80%
    225# 3reps x 5 sets

    Finally got my 2nd muscle up. Let’s try not to let a month go by before I get my third.

    Great oly class Kevin

  26. Valerie Arseneau

    Oly Class!!! YEILLE!

    Snatch deadlift + hang Snatch
    5x (1+1) WU @35 then sets at 50

    Snatch push press
    3×3 @ 50

    Front squat
    6sets x3 reps 100

    Bodyweight ring dips
    3-2-2-2

  27. Krystal

    Mob
    WUx1 (12 reps)

    Group Mob x WU

    Front squats 5×3 reps @ 80% – 55#

    WOD:
    8 pull-ups with blue band
    8 dips
    12 push-ups
    8 KBS @ 25#

    7 rounds/ 2 pull-ups

    Fun class! Thanks Kevin

  28. Amanda

    Front Squats x3 @ 80% = 115

    WOD scaled with red band for ring dips (shoulder is almost healed!), pullups, and I had to use the 25# plates instead of the 45# ones for my HSPU. Ooops. I should not have neglected these for so long. Won’t do that again.

    5 rounds + 2 ummm….2 of something, I can’t remember which movement I was on. 🙂

    This is not my favorite workout. Happy to have been doing the movements though, it’s been a while.

  29. Amy Hayes

    Mobility
    WU
    Group WU

    Front Squats x3 @80% =70

    WOD
    8 Pullups (green band)
    8 Dips
    8 pike pushups (on knees)
    8 KBS 30#
    6 Rounds + 7 pullups
    The last 2 rounds I switched to regular pushups 🙁 I was taking too long of a break on the pike pushups.

    Great class tonight!

  30. BJ

    Strength – Front Squats
    – 5×3 reps @ 80% — 90#

    AMRAP in 20 min of:
    8 ring rows
    8 paralette dips
    12 push-ups (knees)
    8 Kettlebell swings @ 35#
    Total: 7 rounds

  31. Daniel

    Front squats-160-160-160-160-160
    Wod-8 pull ups
    8 banded ring dips
    12 push ups
    8kbs 53#
    4 rounds 4 push ups
    Second time I’ve done this. .. first time was WAY better.

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