19

Apr

# Two EMOMS

Deadlifts

Build up to wod weight

EMOM for 10 min

Even – 5 Sumo Deadlifts (275/185#/70%)

Odd – 10 T2B

Rest 5 min

EMOM for 10 min

Even – 5 HSPU

Odd – 10 Russian KBS (70/50#)

While yesterday was a burner, we’re dialing it back a bit today (you know what that means for tomorrow). This is an opportune time to focus on technique and make every rep perfect. There’s no race to finish the deadlifts. Set up every lift like you’re being judged at a competition on your form. Also a great day to strive for unbroken T2B, HSPU and heavy KBS. As always, ask your coach for appropriate scaling options.

WU Mob x2

Deadlift build up to WOD

2x#135-225-245

EMOM for 10 min

Even 5 sumo deadlift @ 245

Odd 10 knee raises

Rest 5 min

EMOM for 10 min

Even 5 HSP ab mat

Odd 10 Russian KBS @ 50

Thanks for help this morning Mario.

Ran 3k lunch

Mobility

WU x 2

Group Mobility

Deadlifts build up to WOD weight

85-135# x 5

EMOM for 10 min

Even – 5 Sumo Deadlifts @135#

Odd – 10 T2B

Rest 5 min

EMOM for 10 min

Even – 5 HSPU (pike pushups)

Odd – 10 Russian KBS @50#

Fun one. Thanks Mario. Good job everyone 🙂

Good job kelly!

Forgot 400m run with Jackie and Gilles.

Noon 3km with Greg.

Crossfit warmup

Group Mobility

Deadlifts build up to WOD weight

135-225-275# x 5

EMOM for 10 min

Even – 5 Sumo Deadlifts @275#

Odd – 12 T2B (Added little spice)

Rest 5 min

EMOM for 10 min

Even – 5 HSPU (5-5-10-10-12)

Odd – 10 Russian KBS @70#

Great morning

As always impressive Guy!

Deadlifts

Build up to wod weight

EMOM for 10 min

Even – 5 Sumo Deadlifts @ 125# (my bum is NOT happy! haha, kept it at around 50%)

Odd – 10 T2B

Rest 5 min

EMOM for 10 min

Even – 5 HSPU

Odd – 10 Russian KBS (50#)

Thanks Mario!

Nice a.m. Was perfect hr. It also allowed Guy and Shane to feel like they were keeping up.

Appreciate that bud!!!

EMOM for 10 min

Even – 5 Sumo Deadlifts (185 – stayed light)

Odd – 10 T2B (unbroken)

Rest 5 min

EMOM for 10 min

Even – 5 HSP (managed to string them quicker by the end – Thanks Jo!)

Odd – 10 Russian KBS (70#)

You forgot to include your ‘annoy Joanna’ EMOM 😉

Hey lovelies! See you all next week!!

For those not on Facebook, I am organizing a charity WOD for Crossroads Moncton. The the event is a partner WOD designed to empower women. The event will take place on Saturday May 7th at CFM. There is a registration fee for the team. The registration fee covers registration fees, some Younique goodies, a great WOD, a liquid lunch, and $20 donation to crossroads. For more information, please contact me:

[email protected]

Worse case, I hope you come and cheer us on! ❤️

A great cause! Thanks for putting this together!

Nice to hear from you Gillyon!!

Wod with 125# dl, t2b (6+4 each round), ab mat for hsp and 50# russian kbs

Thanks Mario!

EMOM for 10 min

Even – 5 Sumo Deadlifts (125..that’s all my posterior chain could handle this am)

Odd – 10 T2B (grippy but unbroken)

Rest 5 min

EMOM for 10 min

Even – 5 HSPU (faster than Kevin 😉 )

Odd – 10 Russian KBS (50)

WU x 2

Group MOB and Movement Practice

Deadlifts

Build up to wod weight

5 x 85, 105, 135

EMOM for 10 min

Even – 5 Sumo Deadlifts @ 135

Odd – 10 Knee Raises

Rest 5 min

EMOM for 10 min

Even – 5 Pike PU from 20″ Box

Odd – 10 Russian KBS @50

Fun one this morning and a nice change. Getting nervous about tomorrow though…:)

Thanks Mario!

Good job this morning Jackie

Mob, WUx2

Group mob

Pike push-up practice – first time I’ve actually felt decent with them!!

EMOM 10 minutes

Even: 5 deadlifts @ 220#

Odd: 10 hanging knee raises

Rest 5 min

EMOM 10 minutes

Even: 5 pike push-ups

Odd: 10 Russian KBS 70#

First time doing pike push-ups in a WOD!!

*sumo deadlifts

EMOM

5 – 175lbs sumo deadlift

10 Knee raises

EMOM

5 pike push ups 12″box (need to work on them)

10 RKS @50lbs

50 no show Burpees.

Back squats

55-85-105-125-145×5

165-175×3, 195-205×1 (PR)

1 rope climb (PR). Thanks Blake, Mario and Kevin for the push.

EMOTM

5 sumo DL @ 165

10 T2B

Rest 5 min

EMOTM

5 HSPU with 10# plate + abmat

10 Russian KBS @ 50

Fun nooner!

You’re a machine!

Holy BIG WOD day for you! Great job Mel!

EMOTM

5 @ #175 Sumo Deadlift

10 Knee raises

EMOTM

5 pike PU 20″box

10 RKBS @ #50

Thanks for the Pike PU practice session before the wod Mario. I have always found these to feel awkward. But once you broke each part of the move down, they felt more natural.

Will be a couple min late for the 6pm. Stuck at work till then and rushing over.

WU x2

Group Mob & WU

Sumo DL practise

125-145-155-160#

WOD

EMOTM 10 mins

Even- 5 Sumo DL (160#)

Odd- 10 Knee Raises

Rest 5 mins

EMOTM 10mins

Even- 5 Pike P/U (black box)

Odd- 10 Russian KBS(40#)

mob wux2

group mob

EMOTM 10 min

even 5 sumo deadlift 185#

odd 10 T2B

rest 5 min

EMOTM 10 min

even 5 HSPU (pike push up)

odd 10 russian KB 53#

did 10 pike push up instead

run 400 m with Jackie and Kelly

Good work Gilles

MOB WUx2

Group MOB

WOD:

EMOM for 10 min

Even – 5 Sumo Deadlifts (85#)

Odd – 10 hanging knee raises

Rest 5 min

EMOM for 10 min

Even – 5 pike push ups

Odd – 10 Russian KBS (35#)

WU Mob x2

Deadlift build up to WOD

5 reps – 185-225-245#

EMOM for 10 min

Even 5 sumo deadlift @ 245#

Odd 10 T2B

Rest 5 min

EMOM for 10 min

Even 5 HSP ab mat

Odd 10 Russian KBS @ 70

Thanks Steph

Open Gym 11am

Back Squat x5

95-115-135-155-175-185-205# (every 2 mins)

225-245-265# (every 3 mins)

5×[email protected]#

Class 7pm

Sumo Deadlift x5

135-185-225-275

WOD Rx

Sumo deadlifts @ 225# with hanging knee raises

Press at 155# with 70# KBS

EMOM 1 with sumo DL @ 105# (back still isn’t ready for these)

EMOM 2 Rx

Did all the hspu unbroken so that’s a pr for the most I’ve done Rx

OG: split jerks!

85 x5

105 x3

125 x2

145 x1

155 x1

165 x1

175 x1 (10# PR) yay!

MOB + WUX2

Sumo Deadlift build up to WOD

Settlrd at 2x 210#

EMOM for 10 min

Even 5 sumo deadlift @ 210#

Odd 10 T2B/knee raises

T2B were 10-7-3-2-2

Rest 5 min

EMOM for 10 min

Even 5 HSP Pike push-ups

Odd 10 Russian KBS @ 53#

wux2

1st EMOTM all Rx’d

rest 5 min

2nd EMOTM ab mat for HSPU