Another 500 Club!

16
Apr

Another 500 Club!

Another reminder that the gym will be closed this weekend as we’re hosting another Level 1 seminar. Please email [email protected] if you’d like to hit up one of their weekend classes.

Shoulder Press x3
5 sets @ 75%

3 rounds
2 min max calorie row

*rest as needed between rounds
**score = total calories

Shout out to Bill for becoming our 27th member of the 500 club!

Shout out to Bill for becoming our 27th member of the 500 club!

57 Responses

  1. Laura

    Mob+WUx2
    Group WU

    Shoulder Press x3
    WU: 35#,40#,45#
    5 sets @ 50#

    3 rounds
    2 min max calorie row

    Score: 99 (33,33,33)

    Thanks Mario!

  2. Vanessa

    WU+mobility+TTR+negative pull ups
    1 hang snatch + 3 OHS with 5 sec pause
    35#x2-55×2-65#x3

    Shoulder press with Heather
    5 sets @55# (because I started to use heathers weight. So why not?)

    3 rounds of 2 min ma cal row
    36, 36, 33. Total: 105
    Need to work on slower recovery with stronger pull.
    Thanks for the class and tips Kevin!

  3. Mario

    Mob + WUx2 + Row 15 calories

    Shoulder Press x3
    55(x10) – 85 – 105 – 125 – 125 – 125 – 125 – 125

    WOD: 3 rounds
    – 2 min Max Calorie Row – Rest as needed btwn
    1) 52 cal – 1600+ cal/hour – 33 rpm – damper 7
    2) 45 cal – 1400+ cal/hour – 27 rpm – damper 5
    3) 41 cal – 1300+ cal/hour – 30 rpm – damper 5
    Total = 138 calories

    That was a little more brutal than expected, then again short all-out sprints kill me.

    Good work morning peeps!!

  4. Shawn Johnson

    Mob + WUx1 + Row 15 calories

    Shoulder Press x3
    65 – 85 – 95 – 105 – 105 – 105 – 100 – 100

    WOD: 3 rounds
    – 2 min Max Calorie Row – Rest as needed btwn
    1) 42 cal
    2) 39 cal
    3) 37 cal
    Total = 118 calories

  5. Maria

    Shoulder Press x3
    65# (not quite 75% my shoulders need a rest)

    WOD: 3 rounds
    – 2 min Max Calorie Row – Rest as needed between
    1) 30 cal
    2) 29 cal
    3) 30 cal
    Total = 89 calories

    Happy with my consistency. Technique needs work!

  6. Blake

    Shoulder Press x 5
    95 – 95 – 115 – 115 – 115 – 115 – 115

    WOD:
    3 rounds of:
    – 2 min Max Calorie Row (Rest as needed between)
    1) 44 cal
    2) 41 cal
    3) 40 cal
    Total = 125 calories

    Cashout: More Thruster Homework…
    10 unbroken Thrusters @ 85#

  7. Melanie G

    Mobility + WUx1 + 15cal row

    Shoulder press x3 (x5 sets)
    35-55-65-70×5

    WOD: 3 rounds
    2min max row – rest in between rounds

    37-33-32

    Total calories: 102

    Great nooner! πŸ™‚

  8. Jackie Cantin

    Shoulder Press x3
    Warm up
    35, 40, 40 x5
    45(5), 45(4), 40 (4), 40 (5)

    Shoulders are still tired from Monday and Tuesday.

    WOD: 3 rounds
    2 min Max Calorie Row – Rest as needed between
    1) 30 cal
    2) 28cal
    3) 28 cal
    Total = 86 calories

    Thanks for the class Mario! Congrats on 500 classes Bill.

  9. Crystal

    Holy cow there are some great scores today!
    Mob and WU
    Shoulder Press with some strong ladies!
    5 sets of 3 @ 75#
    Now mine…
    1) 25 cal damper 5
    2) 25 cal damper 5
    3) 26 cal damper 7
    Not much time to rest due to having to get back to the office, for a meeting that was rescheduled…o_O

    Great job nooners!
    Mr. Wood you were on today, I enjoyed it! πŸ˜‰

  10. Amy hogan

    MobIlity
    WUx2
    Group WU

    Shoulder Press x3
    WU: 35-45-55
    5 sets @ 65#

    3 rounds
    2 min max calorie row

    Score: 103(36,34,33)

  11. Melanie

    Today I joined the 8:30 class
    Shoulder press
    2 wu sets(35,45)
    5sets of [email protected] 50
    Today I learned I’ve been doing my shoulder presses wrong all this time, so my 75% now feels more like 90%!!
    Thanks Kevin for the tips!
    Wod – 3 rounds
    2 min max calorie row (rest as needed between)
    30,29,30
    Once again, I’ve so much to learn! I am almost embarrassed to say I’ve been doing CrossFit for this long!
    Great class Kevin!

    Congrats to Bill!

    P.S. Kevin, I owe you $5, even tho the paper in your money box says $2.50…. ☺️

  12. Steph H

    Mob
    WU x2
    15 Cal row

    Shoulder Press x3
    wu- 35#-45#-55#
    5 sets @ 60#

    WOD: 3 Rounds
    2 mins max Cal row
    31-29-30
    Total: 90

  13. Patrick

    Welcome to the club, Bill. You’re a great presence in the gym. Congrats!

    Got in early today and did some deadlifts.
    5 sets at 60% (180lbs)

    Tried some light shoulder press but my shoulder injury isn’t ready for that yet so I stopped.

    Row 3 x 2min for Calories:
    42-38-40
    Total: 120

  14. Amanda

    I was late for class due to a DELIGHTFUL meeting I was stuck in, so I didn’t get to do strength

    WOD: 32-30-30

    Thanks for the push everyone!

    Fun class, thanks Ron!

  15. Christie

    Mob+WUx2+15Cal Row
    Group WU

    Shoulder Press x3
    WU: 45#-50#-55#
    5 sets @ 60#

    3 rounds
    2 min max calorie row

    Score: 82 (26,29,27)

    Thanks Kevin for the push on the Shoulder Press & Rowing … something to work on for sure; Ron put it well … its a basically DL on the machine haha πŸ™‚

    PS: This note is for Serena who READS these comments, but won’t actually comment … Come on lady! Start posting πŸ™‚

  16. Gilles

    mob wux2 +15 cal row
    group mob
    shoulder press x 3
    3 warm up set
    5 set @ 75%
    65×3 3 set
    90×3 2 set
    95×3 2 set
    100×3 1 set
    WOD 3 round 2 min max cal row
    rest as needed
    37-38-38 =113

  17. Serena

    Great class Ron!
    Ok..ok Ms. Christie and Mr. Mario….I’m here.

    Shoulder Press x3 (5 sets)75%
    35 x WU
    45 x 3 4 sets
    50 x 2 2 sets (wanted to get my technique better)
    WOD
    30 – 28 – 27 = 85

  18. Kevin

    Oly Class
    Snatch + Hang Snatch
    95-115-125-135-145-155-145-140

    Power Clean x2
    185-185-185-185

    Halting Clean DL + Finish
    225-225-225-225-225

    Great breakdown of the snatch Amanda! Thanks for sharing a bar CAM (beautiful hips)

    Stuck around with Cara and CAM for today’s rowing
    Max Calories in 2 min
    55-51-52 = 158

    That hurt.

  19. Tina W

    Shoulder press x 3
    3 wu sets
    5 sets @ 75%-65#
    wu with 15,45,55
    60-60-65-60 i was unorganized didnt do last set

    3 rounds
    2 min max cal row
    25, 27,27 improved after Kevin showed me a better way πŸ™‚ thanks Kevin
    total 77

  20. CAM

    OLY Class
    MOB
    Snatch + Hang Snatch
    95-115-125-135-145-155-145-140
    Power Clean x2
    185-185-185-185
    Halting Clean DL + Finish
    225-225-225-225-225

    Awesome atmosphere in class tonight Kevin and Amanda kinda got along in 10 min intervals (PR for one of them I’m sure :P)
    Fun times Sharing the bar with Kevin πŸ˜€
    Shane and Lance were there… Kim, Jeff where are you? lol

    Was feeling pretty good and vulnerable after class and Kara manipulated me into doing today’s WOD :P, Once Kevin joined us I knew it was going to be fun.
    Max Calories in 2 min
    52-50-48 = 150

    That was horrible!

  21. Cara

    Oly class

    snatch + hang snatch
    35-55-65-70-75-80# (5#PR)

    Power clean x2 @ 70%
    105-105-105-105#

    Halting clean DL + finish @ 85% of clean
    125-125-125-125#

    Thanks Amanda, great class..it had been a while since I did any of these lifts!
    I love the technical break downs from oly, need to get to this class more πŸ™‚

    Then got CAM and Kevin to do today’s wod! Thanks for joining (and dying a little bit).
    3 rds of max cal row in 2 mins
    37-38-38 = 113

    this hurt but I needed it!

    1. Amanda

      haha I was explaining something to the prep class when you guys finished your wod and sounded like wounded animals. I said: “don’t mind the people dying in the warmup room”
      πŸ™‚

  22. Marcel

    WU x 2 + 2 min row

    Group Mobility

    Shoulder Press WU 45-65-95

    5 sets @ 105#

    3 Rounds 2 min row for calories

    42-37-37 = 116 calories

    Thanks for the cheering 5 o’clock crew, great coaching tonight Ron!

    Alex that was some impressive rowing…Big Man on the board today, awesome work!

  23. Tania

    Yay Bill! Congrats on the huge accomplishment!

    Shoulder Press (at 75%)
    WU 3x 55,65,70
    5 sets of 3 @ 75#

    Calorie Row:
    1.) 35
    2.) 35
    3.) 35
    Total: 105
    I think I probably must have been able to row a bit more the first round. I kind of liked this WOD Good job 4pm crew!

  24. Heidi

    WU X 2 + 15 Cal row.

    Shoulder Press X 5 Reps @ 75% = 55#

    3 – 2 minute rows for calories:

    1 – 33 calories
    2 – 29 calories
    3 – 29 calories
    Total = 91

    Rowing is not my fav, & I considered cherry picking and opting my way out this one….but that voice in my head (I think it was actually Kevin’s voice in my head) said that is exactly why I needed to get my butt to the gym today. So glad I showed up.

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