4

Jan

# Prep Course

**First Prep Course of 2016 starts tomorrow at 8pm. If you have friends or family that want to get started, send them HERE.**

EMOM for 10 min

Power Cleans x3

2 min @ 50%

2 min @ 60%

2 min @ 65%

2 min @ 70%

2 min @ 75%

For time:

50 Wall Balls

30 Power Cleans (155/105#/60%)

15 Muscle-ups (30 Pullups/Rows + 30 Dips)

*20 min cap

**Scaled clean weight is % of max lift ever

Compare to Dec.2/14

Ughhh…..flat tire on the Elgin road, won’t make it in this morning, will try for 4, thanks !

Not the best way to start your morning 🙁 I missed you!

That sucks! 6 am missed you!

WU & Mob

EMOM for 10 min

Power Cleans x3

2 min @ 80- 90-105-110-115-125

For time

50 wall balls @ 14#

30 power cleans @ 85#

15 muscle ups – Scaled to 30 ring rows 30 dips

Time 10:03

Thanks Shane.

Great time Greg!

Thanks Kelly

WUx1 15 Wall Balls

EMOM for 10 min

Power Cleans x3

95-95-110-110-120-120-125-125-135-135

For time:

50 Wall Balls (5×10)

30 Power Cleans (110#)

30 Pullups/Rows 30 Dips

13:59

Good job Shawn!

Mobility

WU x 1 + 15 Wall balls @14#

Group Mobility

Strength: EMOM for 10 min

Power Cleans x3

2 min @ 50% = 60#

2 min @ 60% = 75#

2 min @ 65% = 80#

2 min @ 70% = 85#

2 min @ 75% = 90#

WOD:

For time: 20 min cap

50 Wall Balls @14#

30 Power Cleans @75#

15 Muscle-ups (scaled to 30 Pull-ups + 30 Dips)

Time: 11:45, not a PR for time but PR for 20# heavier and pull-ups 🙂

Thanks Shane. Great work everyone!

Nice progress Kelly!

Thanks Shane for helping me get going on the rower this morning:)

EMOM for 10 min

Power Cleans x3

2 min @ 50% – 55#

2 min @ 60% – 65#

2 min @ 65% – 70#

2 min @ 70% – 75#

2 min @ 75% – 80#

For time:

50 Wall Balls – Used 10# @10′

30 Power Cleans (155/105#/60%) – Used 65#

15 Muscle-ups (30 Pullups/Rows + 30 Dips) – Did jumping pullups + dips

*20 min cap – Time 13:20

Glad to see you back Pam!

355 DAYS UNTIL CHRISTMAS!

LOL!

STOP. IT.

EMOM for 10 min

Power Cleans x3

2 min @ 50% – 35#

2 min @ 60% – 45#

2 min @ 65% – 55#

2 min @ 70% – 65#

2 min @ 75% – 65#

*Kept those light because of my recovering wrist. So happy to finally put some wieght on the bar!!!!!

WOD

50 WB (14#, 9 feet)

30 Power Cleans (45#)

15 Muscle-ups (30 ring rows, 30 dips)

Time 10:35

WU + 15 WBS + 2 x 500m row for TEAM 2 🙂

EMOM (really like this format)

Power Cleans X 3

70-80-85-95-100

WOD:

WBS @14#

Cleans @80#

MUps as Pullups (yay!!) + paralettes

Time: 11:10

So happy to have Pam back!

Yeah!!! Team 2!

we probably need team tshirts!

OPEN GYM

Deadlifts

135(3) – 185(3) – 225(3) – 275(1) – 295(1) – 310(f) but I did lift it an inch which I couldn’t do before.

Completed rope climb for first time(that was a goal for 2016). Hit the Easy button, honked the horn, hung out while people took pics.…lol.

DU’s (11 unbroken – PR of 10). 10 unbroken was a goal to reach by the end of March.

So far I’m liking 2016.

Thanks Kevin!

Congratulations on the rope climb!! That’s a huge deal my friend!!!

Strength: EMOM for 10 min

Power Cleans x3 up to 100#

WOD:

For time: 20 min cap

50 Wall Balls @14#

30 Power Cleans @75#

15 Muscle-ups (scaled to 30 Pull-ups + 30 Ring Dips)

cashout: 500m row for Row-uary

Time = 12 minutes.

Hmm this might be the very first time I say this, I didn’t mind the wall balls today..they felt good! Thanks for the class Blake!

WUx1 + 15 wb + 975m for Row-uary

EMOM for 10 min

Power Cleans x3 with 2 min of same weight

95-105-120-130-155

For time

50 wall balls @ 20#

30 power cleans @ 115#

15 muscle ups – Scaled to bar Muscle Ups

Time–> 9:00

Great work morning peeps!

M+WU

Group mob

*Everything scaled for shoulder*

EMOTM for 10 min

One armed power clean x3

2mins at each weight

20-25-30-40-40lb

WOD: 20 min cap

50 one armed thruster 20lb

30 one armed power clean

30 one armed ring row

11:59

Squeezed in the workout between Fundamentals.

Wod Rx’d

8:17

WB – unbroken

PC – 5-5-5-5-3-singles (felt good, lungs not so much)

MU – sets of 3 (these felt heavy)

Heavy….like about 12 pounds heavy? haha

MOB + WU + 15 Wall Balls

Group Mobility

Strength: EMOM for 10 min

Power Cleans x3

2 min @ 50% = 85#

2 min @ 60% = 90#

2 min @ 65% = 95#

2 min @ 70% = 105#

2 min @ 75% = 115#

WOD:

For time: 20 min cap

50 Wall Balls @14#

30 Power Cleans @90#

15 Muscle-ups (scaled to 30 Pull-ups + 30 Dips)

Time: 14:33

Strength: EMOM for 10 min

Power Cleans x3

2 min @ 50% = 125#

2 min @ 60% = 145#

2 min @ 65% = 160#

2 min @ 70% = 170#

2 min @ 75% = 185#

WOD:

For time: 20 min cap

50 Wall Balls @ 14#

30 Power Cleans @ 135#

15 Muscle-ups (scaled to 30 Ring Rows + 30 Dips)

Time: 12:27

Cashout – 500m Row

Used a lighter weight ball due to left shoulder/neck discomfort.

Thanks for the class Blake!!

Nice work Jeff!

Mob

WU x1

15 WallBalls

Group Mob

EMOTM 10 mins

Power Cleans x3

2mins @ 55#

2mins @ 60#

2mins @ 65#

2mins @ 70#

2mins @ 75#

WOD

-50 WallBalls (8#)

-30 Pwr Cl (60#)

-30 jumping Pullups/30 Dips

Time: 10.05

WU x 1 + 15 Wall balls

Group Mobility

Strength: EMOM for 10 min

Power Cleans x3

2 min @ 50% = 110

2 min @ 60% = 135

2 min @ 65% = 145

2 min @ 70% = 155

2 min @ 75% = 165

WOD:

For time: 20 min cap

50 Wall Balls @20#

30 Power Cleans @135#

15 Muscle-ups (scaled to 30 Pull-ups + 30 par Dips)

t = 11:28 PR of 39 seconds

500m row for team 2

Yay Team 2

mob wux1 + 15 wall ball

group mob

EMOMfor 10 min

power clean x 3

95-115-125-135-145

WOD

50 wall ball 16#

30 power clean 115#

15 MU(30 ring row+ 30 dip)

time 10:37

last time 11:53 and 20# lighter on clean

PR 1:15 min

Wow nice PR Gilles!

Was awesome to see so many full classes today! Let’s keep that momentum going for the rest of the month.

Wod

50 wall balls (#20)

30 PC (#115)

30 pullups + 30 dips (did a few on rings and switched to par.)

13:50

EMOTM for 10 Min:

Power Cleans x 3

2 Min @ 50% = 55#

2 min @ 60% = 65#

2 min @ 65% = 75#

2 min @ 70% = 80#

2 min @ 75% = 85#

WOD:

50 Wall balls 14# @ 10′

30 Power Cleans @ 65#

30 Pull Ups (1 at a time)

30paralette dips

Time = 12:40

mini lifting session during the free time today:

burgener wu

full snatch wu set of 5 @ 55#

snatch + low hang snatch x1

55-75-85-95#

low hang snatch @ 85 x1 x3

split jerk (from rack) x2

85-85-95-105-125#

went back for class later:

EMOM 10 min power cleans x3

min 1&2 @ 85#

min 3&4 @ 105#

min 5&6 @ 115#

min 7&8 @ 125#

min 9&10 @ 135#

WOD:

50 WB @ 14#/10′

30 PC @ 105#

30 pullups

30 assisted dips

10:46

power cleans in the EMOM were lots of fun….but then in the wod I severely underestimated them and they were tough haha

Thanks Marcel, great class!

Tough because they were heavy!

Ouch! Heavy cleans!!!

EMOTM cleans up to 105#

Wod with 85# and pullups and dips.

Time = 16:10.

2 minute PR from last time. I’ll take that! 🙂

Way to push through on those dips.

Huge PR!! Way to go, and those triceps 😉

Mob

WU x1

Group Mob

EMOTM 10 mins

Power Cleans x3

2mins @ 30#

2mins @ 35#

2mins @ 35#

2mins @ 40#

2mins @ 45#

WOD

-50 WallBalls (6#)

-30 Pwr Cl (35#)

-30 jumping Pullups/30 paralette Dips

Time: 11:18

Mob + WU x 1 + 15 WB (10#) + 250m row

EMOTM 10 min

Power Cleans x3

2min @ 50% – 50#

2 min @ 60% – 55#

2 min @ 65% – 60#

2 min @ 70% – 65#

2 min @ 75% – 70#

WOD:

50 Wallballs (10#/ 10′)

30 power Cleans @ 55#

30 Jumping Pullups/ 30 Paralette dips

Time: 9:18

Wod- with 120# and pushup instead of dips……10:01

EMOM for 10 min

Power Cleans x3

2 min @ 50% – 55#

2 min @ 60% – 65#

2 min @ 65% – 70#

2 min @ 70% – 75#

2 min @ 75% – 85#

For time:

50 Wall Balls – Used 8# @10′

30 Power Cleans (155/105#/60%) – Used 65#

15 Muscle-ups (30 Pullups/Rows + 30 Dips) – Did jumping pullups + dips

*20 min cap – Time 11:31

cashout row of 500m

EMOM for 10 min

Power Cleans x3

2 min @ 50% #35

2 min @ 60% #40

2 min @ 65% #45

2 min @ 70% #50

2 min @ 75% #55

For time:

50 Wall Balls

30 Power Cleans (#40)

15 Muscle-ups scaled to 30 Rows + 30 Paralette Dips

10:49