WOD: EMOTM for 12 mins
Even: 5 deadlifts (50% or 60%) @ 100#
Odd: 10 weighted pull-ups (scaled 3 rounds to pullups with black band and 3 rounds to ring rows)

EMOTM for 12 min
Even: 5 Deadlifts @ 205#
Odd: 10 Strict Pullups… holy hard. only fell short in one of the middle rounds but a couple throughout were either not high enough or arms did not fully lockout at bottom.
Very.Tough.

WOD: EMOTM for 12 mins
Even: 5 deadlifts (@ 195#
Odd: 10 weighted pull-ups (strict pullups)
I was able to 10 pullups in the first minute but it dropped to 9 pullups for the 2nd min and did 5-7 pullups for the remainder.

mob wux1 group mob
deadlift
135×8 195×5 225×5 265×5 285×4 310×3
felt heavy this morning
WOD EMOTM 12 min
even 5 deadlift 165#
odd 10 weighed pull up
scale ring row with 20 in box
cash out fig 4

Deadlifts:
40% x8 @ 50lb
60% x5 @ 60lb
70% x5 @ 85lb
80% x5 @ 95lb
87,5% x4 @ 105lb
95% x3 @ 110lb
This was ridiculously complicated for me for some reason. I couldn’t get the math done for the number to add to the bar… :S I got it in the end though!

WOD: EMOTM for 12 mins
Even: 5 deadlifts (50% or 60%) did 60% @ 60lb
Odd: 10 weighted pull-ups (did ring rows)

Mob.andWUx1 plus 400mrun
Deadlift
#75 x8
#110×5
#130×5
#150×3 back feeling funny
#160×3
#160×3….should have been #175
Did not feel very strong today.
EMOTM 12min.
Even 5DL#85
Odd 10 pull-ups strict green

Pease cancel my 6am class!

Please cancel my 8:30am class….sorry for the short notice!

M+WU

Group Mobility

Deadlifts:

40% x8 @ 50lb

60% x5 @ 70lb

70% x5 @ 85lb

80% x5 @ 95lb

87,5% x4 @ 105lb

95% x3 @ 115lb

WOD: EMOTM for 12 mins

Even: 5 deadlifts (50% or 60%) did 60% @ 70lb

Odd: 10 weighted pull-ups (did ring rows)

Deadlifts:

40% x 8 @ 70#

60% x 5 @ 105#

70% x 5 @ 120#

80% x 5 @ 140#

87.5% x 4 @ 155#

95% x 3 @ 165#

WOD: EMOTM 12 min

Even – 5 Deadlifts (50-60%) @ 105#

Odd – 10 weighted pull-ups (green band)

Signed up for the Hopper thanks to a deal with BJ. She’ll be signing up as well! ðŸ˜€

Doing it right now!

Yaye!! Hopper!

M+WU

Deadlifts:

40% x8 @ 75#

60% x5 @ 110#

70% x5 @ 130#

80% x5 @ 150#

87,5% x4 @ 160#

95% x3 @ 175#

WOD: EMOTM for 12 mins

Even: 5 deadlifts (50% or 60%) @ 100#

Odd: 10 weighted pull-ups (scaled 3 rounds to pullups with black band and 3 rounds to ring rows)

work out at Crossfit 613 in Ottawa 6am

mobiity

power snatch 5x3rep

85,110,120,130,140

ohs 5x3reps

95,110,130,140,150

wod

200m run

10, 20, 30

wall balls 20#

box jumps 24″

200m run

time: 9:13rx

Mobility

WU x 1

Group mob

Deadlift

40 % x 5 80#

60% x 5 125#

70% x 5 140#

80% x 5 165#

87.5% x 4 185#

95% x 3 200#

WOD

EMOTM 12 min

Even 5 deadlifts @ 105#

Odd: 10 pull-ups (4 rounds @ green & purples, 2 rounds @ black)

One arm sumo Deadlifts

95×8 – 105×5 – 115×5 – 125×5 155×4 – 165×3

WOD modified to sumo deadlifts @ 105 and jumping pullups.

I didn’t think to try the one arm ring rows.

Great effort 8:30am

Deadlift

150(8) – 220(5) – 260(5) – 295(5) – 325(4) – 350(3) 3RM PR

EMOTM for 12 min

Even: 5 Deadlifts @ 205#

Odd: 10 Strict Pullups… holy hard. only fell short in one of the middle rounds but a couple throughout were either not high enough or arms did not fully lockout at bottom.

Very.Tough.

Thanks Coach Mario!

wux1

Group Mobility

Deadlifts:

40% x8 @ 140

60% x5 @ 210

70% x5 @ 245

80% x5 @ 280

87,5% x4 @ 305

95% x3 @ 330

WOD: EMOTM for 12 mins

Even: 5 deadlifts (@ 195#

Odd: 10 weighted pull-ups (strict pullups)

I was able to 10 pullups in the first minute but it dropped to 9 pullups for the 2nd min and did 5-7 pullups for the remainder.

Mob/wux1

Group

Dead lift

85×8

125×5

145×5

165×5

180×4

200×3

EMOTM 12mins

Even 5deadlifts (125)

Odd 10 ringrows

Mobility

Deadlifts

165×8-245×5-285×5-325×5-355×4-385×3

EMOTM

5 Deadlifts #245

5 Strict Pulls ups (scaled down from 10 weighted)

MOB & WU Ã— 1

400 m run with Alaina

Group hammie smashing

Deadlift Monday

55Ã—8

85Ã—5

100Ã—5

115Ã—5

125Ã—4

135Ã—3

EMOTM for 12 min.

Even-5 DL @ 85

ODD-10 Pullups (strict, green band)

Nice to get this one in before the heat today! ðŸ™‚

mob wux1 group mob

deadlift

135×8 195×5 225×5 265×5 285×4 310×3

felt heavy this morning

WOD EMOTM 12 min

even 5 deadlift 165#

odd 10 weighed pull up

scale ring row with 20 in box

cash out fig 4

Ladies! You asked for it. Here it is. Women’s tanks with an excellent message! Click the link to order yours before July 9th. Cost is $30.

http://www.customink.com/signup/8m5797k8

Strength: Deadlifts (245)

95×8, 145×5, 170×5, 195×5, 215×4, 230×3

WOD: #145 Deadlifts / 4 rds blue band, 2 sets green

Strength: Deadlift (100)

40×8, 60×5, 70×5, 80×5, 88×5, 95×3

WOD: #55 Deadlifts / Yellow band

First WOD since last year. Back for the summer.

M+WU

Group Mobility

Deadlifts:

40% x8 @ 50lb

60% x5 @ 60lb

70% x5 @ 85lb

80% x5 @ 95lb

87,5% x4 @ 105lb

95% x3 @ 110lb

This was ridiculously complicated for me for some reason. I couldn’t get the math done for the number to add to the bar… :S I got it in the end though!

WOD: EMOTM for 12 mins

Even: 5 deadlifts (50% or 60%) did 60% @ 60lb

Odd: 10 weighted pull-ups (did ring rows)

wux1

Group Mobility

Deadlifts:

40% x8 @ 140

60% x5 @ 210

70% x5 @ 245

80% x5 @ 280

87,5% x4 @ 305

95% x3 @ 330

WOD: EMOTM for 12 mins

Even: 5 deadlifts x 175# – Had to drop to 135# after 2nd round, my back was screaming at me!

Odd: 10 weighted pull-ups (strict pullups)

Nice sharing the bar again Frank.

– Mob

– WUx1

Deadlifts up to 95%:

45×5

110×8

165×5

195×5

220×5

240×4

260×3

EMOTM 12

– Even: 5 deadlifts @ 145#

– Odd: 10 pull ups (with blue band at first, then green band, by the end I was taking the full minute to do 10)

good posture hun in this pic! your getting better every class!

Mob.andWUx1 plus 400mrun

Deadlift

#75 x8

#110×5

#130×5

#150×3 back feeling funny

#160×3

#160×3….should have been #175

Did not feel very strong today.

EMOTM 12min.

Even 5DL#85

Odd 10 pull-ups strict green