15

Mar

# Post-party

Box News:

-Don’t forget to sign up on the whiteboard for the Post-Open Party on March 26th.

-Live viewing of 16.4 happening Thursday at 9pm.

-If you want a CFM gym bag, name, colour and money due by March 22.

EMOM for 10 min

3 Sumo Deadlifts @ 65%

3 Burpees

Complete 3 cycles of:

AMRAP in 3 min

15 Box Jumps (24/20”)

5 Shuttle Sprints (10m x2)

Rest 1 min

Please cancel 6 am. Sorry for short notice.

EMOM @ 250#

Wod RX’d

R1 = 2r + 15 box jumps

R2 = 2r + 8 box jumps

R3 = 2r + 9 box jumps

Total = 152 reps

Great pic Chris!

Sumo @ 155lbs

Wod:170rx

Spooky between Shane and Guy, serious dudes.

EMOM for 10 min

2 Sumo Deadlifts @ 65%

3 burpees

@155#

Complete 3 cycles of:

AMRAP in 3 min

15 Box Jumps (24/20”) – stepped 12″ box

10 Shuttle Sprints (10m x2)

Rest 1 min

round 1 – 2r

round 2 – 2r + 13

round 3 – 2r + 6

total 139

Sumo at 255#

R1 – 71

R2 – 67

R3 – 59

Total – 197

My heart was trying to rip through my chest. But it was fun!

Holy hell.

WU X 2 with ring dip negatives

Sumo @ 195 (what a terrible thing to do to a DL!!)

WOD: Modified as:

15 step ups

100 M row

40-43-43

‘what a terrible thing to do to a DL!’

LOL 😀 !

Open Gym Playtime:

EMOM for 10 min

— Odd: 5 Thrusters @ 95 (add 5-10# each round)

— Even: 30″ box jumps (add 2-3″ each round)

Finished with 125# and ~42″ box jumps

Double Under Practice!

64 Unbroken! (12 rep PR!)

woohoo! Nice work on your doubles!

WU + MOB X 2

Group MOB

Sumo [email protected]

WOD – small box

R1 – 2 R + 1 Box Jump

R2 – 2 R + 2 Box Jumps

R3 – 2 R + 3 Box Jumps

126

Also, thanks for the class Chantal. It was fun!!

Sumo @ 315

Wod rx’d 160

56/49/55

Great race Cody and Guy, I gotta get my box jumps a little better to keep up with you two!!!

EMOM 225#

Round 1 38

Round 2 38

Round 3 38= 110

Consistent

112 but not consistent in math

Make that 114 lol

Mob

WU x2

Group Mob

EMOTM 10 mins

3 Sumo Deadlifts(145#)

3 Burpees

WOD

3 Cycles of:

AMRAP-15 Box Jumps(black)

5 Shuttle Sprints(20m)

*Rest 1 min between cycles

Total: 120 reps

EMOM scaled to 40% – 105#

WOD Rx: 176 reps

2 + 16

2 + 19

3 + 1

mob wux2

group mob

EMOM for 10 min

3 sumo deadlift 135

3 burpees

WOD

complete 3 cycle of

AMRAP 3 min

15 box jump 20 in

5 shuttle sprint 20 m

rest 1 min

total 116

It should be noted that the 4 and 5 pm classes ran shorter distances. Note in your books for future reference.

WUx2

Sumo DL @ 185

WOD as Rx’x

151

Great work morning peeps!

First time being able to do the WOD RX, got 112.

Open Gym

Row 12k = 57:05

Sumo deadlift at 55lb.

WOD 98 reps with 12 inch box

MOB +WUX2

EMOM @ 165#

Wod 20″ Box

R1 = 1r + 15 box jumps

R2 = 1r + 14 box jumps

R3 = 1r + 15 box jumps

Total = 104 reps

EMOM @ 215#

Wod Rx = 137