22
Dec

Only 5 spots left for the Rowing Clinic

You don’t want to miss tomorrow’s Yankee Swap WOD. Come pick a workout under the tree and maybe trade for a better one. 

Bench Press
10-8-6-4-2 reps

125 Double Unders
1 min plank
100 Double Unders
1 min plank
75 Double Unders
1 min plank
50 Double Unders

IMG_7693

29 Responses

  1. Ange

    Bench Press
    10-8-6-4-2 reps
    65-85-95-105 X4 ran out of time… Had fun sharing the bar Dom and Christine….

    125 Double Unders – did Singles
    1 min plank
    100 Double Unders
    1 min plank
    75 Double Unders
    1 min plank
    50 Double Unders

    All planks unbroken except for the last one – 2 x 30 sec
    All singles unbroken except for last 100 – 2x 50

    Time: 10:28

    Fun morning
    Excited for tomorrow’s yankee swap!!!!

  2. Bench Press
    10-8-6-4-2 reps
    95-105-115 (3/6 reps, failed, twice), 105 x 4, 115 x 2

    WOD:
    125 Double Unders (75 DU, 100 singles)
    1 min plank
    100 Double Unders (50 DU, 100 singles)
    1 min plank
    75 Double Unders (50 DU, 50 singles)
    1 min plank
    50 Double Unders

    Had about 10 of the last set of DU at the 15 min timecap. Finished at 15:54 – Thanks Shane for taking out the timer

  3. Mark D

    MOB + WU
    Group WU

    Bench Press
    10-8-6-4-2 reps
    135# – 145 – 150 – 155 – 160

    15 min cap
    125 Double Unders – 250 Singles
    1 min plank
    100 Double Unders – 200 Singles
    1 min plank – 30 sec Plank, 30 Sec Hollow Hold
    75 Double Unders – 150 Singles
    1 min plank – DNF
    50 Double Unders – 100 Singles
    TIME: 15:21

  4. Trent

    Bench Press
    10-8-6-4-2 reps
    150 – 160 – 170 – 180 – 190

    Wod Rx’d
    10:27

    Adjusted rope a bit and it worked out fairly well. Plank were unbroken.

  5. Bench Press
    10-8-6-4-2 reps
    40# – 45# – 50# – 55# – 60#

    125 Double Unders – did Singles (250)
    1 min plank
    100 Double Unders (200)
    1 min plank
    75 Double Unders (150)
    1 min plank
    50 Double Unders (100)

    11:59
    All planks unbroken

  6. Debbie Mackenzie

    Open Gym:

    Warm-Up & Mobility

    Snatch
    2-2-2-2-2-1-1-1 reps
    55#-65#-70#-75#-80#-85#-90#-95#

    Noon Class:

    Group Warm-Up

    Bench Press
    10-8-6-4-2 reps
    65#-75#-80#-85#-90#

    WOD: 10:26 – 2x Singles

  7. Kevin W

    Bench
    145-165-185-200×1-195×1

    200 felt good, then hamstring cramped BAD on the 2nd rep. Couldn’t recover for the next set.

    Wod Rx’d
    7:53

    Doubles unbroken
    Planks – 30 30 for 2 rounds. 20 20 20 for last round. 5-10 sec rests.

  8. Frankie

    wux1 + group Wu
    Bench Press
    10-8-6-4-2 reps
    135-155-175-205-225(1)

    WOD Scaled to 2x single unders
    125 Double Unders
    1 min plank
    100 Double Unders
    1 min plank
    75 Double Unders
    1 min plank
    50 Double Unders

    Time = 10:10

  9. Cara

    bench press
    10-8-6-4-2
    95-105-115-120# – got 3/4 @ 120# and didn’t have time for set of 2

    WOD Rx:
    9:19

    all planks unbroken
    DUs mostly in sets of 25, set of 50 unbroken

  10. Frankie

    I am thrilled to announce that our daughter, Jeannette, is finally coming home after a two and a half year wait! She will be arriving tonight. My wife, Nadine and her sister Christine travelled to DRC a week in a half ago in hopes of bringing back our daughter and escorting 5 other Canadian adopted children back home. Congolese officials had promised the Canadian Ambassador in DRC 6 exit letters for 6 Canadian children. Fortunate for us, we were able to get an exit letter for Jeannette and another child. Unfortunately, the 4 other children remain stuck in DRC and their families have to endure another xmas without their children. It just doesn’t make sense but not surprising as DRC has a very corrupt government. We are very lucky!

    DRC suspended all adoption back in Sept 2013 and the suspension hasn’t officially been lifted. The DRC government has drafted new adoption laws but they still haven’t been approved and passed in parliament which is stalling the process of issuing exit letters for the several hundred children still stuck in DRC. (there’s 16 Canadian children still stuck in DRC)

    Thank you all very much for your thoughts and support over the past few years. The support we have received has been incredible!

    Here are some recent media clips from a few Canadian families that have stuck children in the DRC. This should help explain the journey we have been through.

    http://globalnews.ca/news/2412421/local-families-struggle-to-bring-adopted-children-to-canada/

    http://edmonton.ctvnews.ca/mobile/video?clipId=774833

    Frank

    1. Janet

      This is the best news :). The 5pm class tonight got to share in your happiness!! I am so happy for you and your wife. Merry Christmas.

    2. Marcel

      I am so happy for you Frank, I had been hesitant to ask how things were progressing. Your news tonight was very touching, it really puts things in perspective. All the best to you and your family.

    3. Elba

      Congratulations Frank!!! You have no idea how happy we are for you. It brought tears to my eyes, once your baby girl is all settle we need to get together for a play date with Luna, best news 😉

  11. Gilles

    mob wux1
    group mob wu
    bench press
    10-8-6-4-2
    95×10 125×8 140×6 160×4 180×2
    WOD
    125 DU( 250 S)
    1 min plank
    100 DU ( 200 S )
    1 min plank
    75 DU ( 150 S )
    1 min plank
    50 DU (100 S )
    time 8:33

  12. Janet

    Bench Press
    10-8-6-4-2 reps
    65 – 70 – 75 – 80 – 85#

    125 Double Unders – did Singles (250)
    1 min plank unbroken
    100 Double Unders (200)
    1 min plank unbroken
    75 Double Unders (150)
    1 min plank 40 sec 20 sec
    50 Double Unders (100)

    11:32

    Thanks steph

  13. Marcel

    MOB + WU

    Extra Special 5 PM class tonight – Still smiling for you Frankie!

    A little late so I got to watch the Group WU.

    Bench Press with Ryan – Nice work tonight.

    10-8-6-4-2 reps

    95-115-135-145-165

    15 min cap

    125 Double Unders – 250 Singles
    1 min plank
    100 Double Unders – 200 Singles
    1 min plank – 30 sec Plank, 30 Sec Hollow Hold
    75 Double Unders – 150 Singles
    1 min plank
    50 Double Unders – 100 Singles

    All planks were unbroken.

    TIME: 9:25

  14. Heidi

    Bench Press:
    10-8-6-4-2 reps
    50#-60#75#-85#-95#

    WOD Rx’d – Had 28 DU’s left @ 15 min. time cap. Finished them, but don’t know the time

    First round of DU’s went really well…even managed to get 50 in a row. The 3 following rounds, not so great. Just couldn’t string them together. 1st plank was unbroken, but last 2 planks were 2 sets of 30 seconds.

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