Public Service Annoucments

14
Oct

Public Service Annoucments

Asking for a spotter VIDEO

Back Squat x10
40-50-60-60-60%

4 rounds
10 Kettlebell Swings
10 KB Push Press (each)
10 Box Jumps (24/20″)

Compare to Feb.7/12

[vimeo=https://vimeo.com/16095276]

44 Responses

  1. Greg

    Back Squat x10
    40-50-60-60-60%
    #85-95-105-115-125

    4 rounds
    10 Kettlebell Swings #35
    10 KB Push Press (each) #35
    10 Box Jumps (20″)
    Time: 9:12

    Did my first 2 toes to bar. Thanks for the class today Shane!

  2. Tracy

    Back Squat x10
    40-50-60-60-60%
    55-75-90-90-90

    4 rounds
    10 Kettlebell Swings (Used 20#)
    10 KB Push Press (each)
    10 Box Jumps (24/20″) 16″ first round – 12″ remaining jumps
    Time 7:43

  3. Catherine

    WU X 1 + 350m row

    Back squats X 10
    15 X 20 X 25 X 25 X 25

    4 rds
    10 KBS @ 20#
    10 KB Push press (each arm)
    10 Box jumps used 12″

    Time: 10:35

    Nice to be back 🙂

  4. Heather S

    Back squats X 10 (With Gerry 🙂 )
    75-95-115-115-115

    WOD: Rx’d
    10:06
    Rounds 1 & 2 unbroken everything; rounds 3 & 4 PP in sets of 5.

    Great to share the bar with you Gerry!

  5. Mob WUx1 + 350M Row

    Back Squat x10
    40-50-60-60-60%
    105-135-160-160-160

    4 rounds
    10 Kettlebell Swings #53
    10 KB Push Press (each) #53
    10 Box Jumps (24″)
    Time–> 11:25

    Awesome work morning gang!

  6. Mob WUx1 + 350M Row

    Back Squat x10
    40-50-60-60-60%
    55-65-85-85-85#

    4 rounds
    10 Kettlebell Swings #25
    10 KB Push Press (each) #25
    10 Box Jumps (20″)
    Time: 9:40

    Great class as usual Shane!

  7. Blake

    I SAW A ROB BRIDGES!

    Back Squat x 10
    115 – 145 – 175 – 175 – 175

    WOD:
    4 rounds of:
    — 10 KBS
    — 10 KB Push Press (each) @ 35#
    — 10 BOX JUMPS! @ 18″
    7:56

    Ok, should have gone heavier on the push press. My later rounds I actually did better than my first…I guess there was less shock when I picked it up.
    Annnnd…FIRST TIME DOING BOX JUMPS since the ankle wrecking! Stepping down takes FOREVER, but no ankle issues!

    Nice to see you again Rob!

  8. Tracy

    Back Squat x10
    40-50-60-60-60%
    60-75-90-90-90

    4 rounds
    10 Kettlebell Swings – Used 20#
    10 KB Push Press (each)
    10 Box Jumps (24/20″) – 16″ box first round – 12″ remaining rounds
    Time 7:43

  9. Steph H

    Mob
    WU x1
    350m row

    Group Mob

    Back Squat x10
    65-80-95-95-95#

    WOD 4 rounds 12mins
    10 KBS (#20)
    10 KB PushPress(each arm-#20)
    10 box jumps (black)

    Time: 10.30

  10. Christie

    Back Squat x10
    40-50-60-60-60%
    55-60-65-65-65#
    *thanks again for sharing the bar on ’10 rep back squat day(s)’

    4 rounds
    10 Kettlebell Swings 20#
    10 KB Push Press (each) 20#
    10 Box Jumps (18′)

    Time: 8:35. Loved this WOD! First time doing KB push press, happy with results.

  11. Frankie

    wux1+350m row
    group mob

    Back Squat x10
    40-50-60-60-60%
    #125-155-185-185-185

    4 rounds
    10 Kettlebell Swings #40
    10 KB Push Press (each) #40
    10 Box Jumps (24″)
    Time: 11:13
    push presses were slow – shoulder isn’t 100%

  12. Ryan

    – Mob
    – WUx2 + 15 wall balls
    – Realized it isn’t Thursday and therefore not open gym so scratched off most of what I had written in my book for the day

    Bask squat x10:
    95-120-140-140-140

    4 rounds
    10 Kettlebell Swings #40
    10 KB Push Press (each) #40
    10 Box Jumps (24″)
    Time: 8:30

    Holy crap my left arm is surprisingly weaker than my right. Presses with left arm were broken into 2 sets from round 2 on, right arm unbroken and way faster throughout.

  13. Janet

    Back Squat x10
    40-50-60-60-60%
    45# 50 55 55 55

    4 rounds
    10 Kettlebell Swings
    10 KB Push Press (each) 20lbs unbroken should have used 25#
    10 Box Jumps (24/20″)20″ step ups cause of bummed hip 🙁

  14. Cara

    Back squats x10
    95-115-135-135-135#

    WOD with 25#:
    6:01

    all unbroken, right side felt like cheating for PP but left arm was a messy struggle

    Thanks Kevin

  15. Gilles

    mob wux1+350 m row
    group mob
    back squat 10 rep
    110 x10 140 x10 170×10 170×10 170×10
    WOD 4 round
    10 KBS 40#
    10 KB push press
    10 box jump 20 in
    time 7:50

  16. Amy Hogan

    Mobility
    WUx1 + 350M Row

    Back Squat x10
    65-75-90-90-90

    4 rounds
    10 Kettlebell Swings #25
    10 KB Push Press (each) #25
    10 Box Jumps (20″)
    Time: 7:48

  17. Back Squat x10
    40-50-60-60-60%
    35# – 45# – 55# – ran out of time for more sets (sharing a bar with 3 people eats up time!)

    4 rounds
    10 Kettlebell Swings 15#
    10 KB Push Press (each arm) 15#
    10 Box Jumps (12″)
    Time: 9:27

  18. Shane H

    Back Squat x10
    40-50-60-60-60%
    160/ 205/ 245/ 245/ 245
    4 rounds
    10 Kettlebell Swings
    10 KB Push Press (each)
    10 Box Jumps (24/20″)

    Compare to Feb.7/12

    Score: 07:03

    1. Shane H

      Only did 3 rounds, back was very tight.
      Went to heavy for squats and Wod, after having 3 weeks off….I should have known better… Lol

  19. Back squats
    95-115-135-135-135

    Wod with 30# kb and right arm only for PP. Since my right arm is my dominant and I was only doing the 10 reps with that arm, I went heavier. Don’t think my left arm would of handled 30!

    Time: 8:42

  20. Mel G

    WU + Mobility + 350m row
    Group mobility

    Back squat x10
    75-95-115-115-115

    WOD: 12 min cap

    10 KBS @ 25#
    10 KB push press (each arm)
    10 Box jumps @ 20′

    7:01

  21. Baukje

    Strength: started doing back squats, but stopped. My lower back was hurting, so I switched to push presses

    Push Press x 10
    35# – 45# – stretching my back with Kevin – 45# (all I had time for)

    WOD: 4 rounds
    10 KB swings
    10 KB push press (each arm) @ 20# – this was heavy for my left arm.
    10 box jumps (20″)

    Time: 8:19

  22. Annie

    Back Squat x10
    40-50-60-60-60%
    45-60-70-70-70#

    Great sharing the bar with you Jill !

    4 rounds
    10 Kettlebell Swings
    10 KB Push Press (each) # 20
    10 Box Jumps (24/20″)

    time 9:17

  23. TL

    Back Squat x 10
    65-80-95-95-95#

    4 Round
    10 KBS 20#
    10 KB Push Press 20#
    10 box jumps 20″

    6:37

    Tried to sandbag this one without realizing it. Kevin caught me and made me use more weight. Could have gone heavier.

    Cashout – 10 GHD @ parallel

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