Hope you’re having a great weekend!

18
May

Hope you’re having a great weekend!

Reminder – There are Lab sessions available tomorrow. Please register on Zenplanner. 

Strength – Push Press x 3
65-70-75-80-85%
AMRAP in 10min

5 Two-handed Kettlebell Cleans
10 Pistols (alternating)
15 Double Unders

Compare to Feb.13/13

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14 Responses

  1. Gillyon

    Warmup
    Crazy kid warmup. Super fun!
    Push press (3) 65-70-75-85-95

    WOD rx’d (I think… Might go heavier on the cleans next time)
    7 rounds + 3 pistols

    Great class, Ron!

  2. Lab
    Deadlifts x3
    135-145-160-170-185

    2k row time 9:28

    CFK WU (Fun!!)
    Push Pressx 3 w/ Kevin and Gill 🙂
    65-70-75-85-95

    WOD Rx (pistols w/10# plate)

    7 rounds + 10 pistols

    We should do pistols more often! I suspect sore glutes tomorrow.

  3. Craig H

    Lab

    86 consecutive du will get 100 soon
    Hang power cleans 1rm
    135×5-185×3-205-225-235pr
    Power clean
    235 x 1 pr

    10am class
    Push press 3rep
    135-145-155-165-175pr matched theoretical

    Amrap 10min
    5 kb power cleans 70#
    10 pistols
    15 DU

    9 rounds even RX

    Good class this morning Ron

  4. Ron

    Great lifts by all today, everyone was putting lots of effort towards their technique and that will produce solid PR’s.

  5. 9am Lab

    Mob + WUx1

    Bench Press 5×10 @ 135#

    GHD Situp/Extension 2×25 ea, alt.

    EMOTM 10 mins – C2Ring Pullups, false grip

    ——————
    11am Class

    Mob + WUx1 + CFK Build Bridges WU

    Push Press 5x3reps
    65-70-75-80-85%
    155-165-175-190-200

    WOD @ 53# = 7 rds + 5 KB Cleans

  6. Heather Colleen

    Lab

    DUs
    20-22-42-50!!!!!! Finally hit 50 unbroken.

    Shoulder press
    35(10)40(10)45(5)50(5)55(3)60(1)65(f)

    Wall balls
    14# – 10-10-10-10
    16# – 5-5-5-5

    CFK Warmup

    Strength: PP

    35(5)55(3)60(3)65(3)70(3)75(3)

    WOD
    5 kb cleans 35#
    10 pistols 45# plate + 12″ box
    15 DUs

    7 rounds + 9 pistols

    2 round PR over 2013, with more weight and lower pistols.

  7. Jen C

    Okay – Confession time:
    I came in yesterday to do the Paleo benchmark WOD and thought I did it right. Got home and went to post two hours later and realized that I did all sets for the burpees and wallballs in 3s – not increasing as required. So, goal number one for the challenge is now to follow directions in a WOD.

    Today:
    Paleo Benchmark Challenge attempt #2

    2km row = 9.16.3 (happy as yesterday it was 9.16.0)

    Rest 15 minutes

    AMRAP in 7 min of
    3 burpees
    3 wallballs (14lbs and 9 feet – same weight and height as yesterday)
    6 burpees
    6 wallballs
    9 burpees
    9 wallballs
    keep increasing

    Total rounds = 15 + 11 burpees (101)
    yesterdays total was 13 rounds + 2 wallballs (83)

  8. Lab

    CFK Warmup

    Strength: Push Press x 3

    85-100-100-115-130#

    WOD
    5 kb cleans 40#
    10 pistols (from standing at top of box)
    15 DUs (45 singles)

    6 rounds + 1 pistols

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