30

May

# A-hem

EMOM for 8 min

Deadlifts x4 @ 70%

EMOTM for 6 minutes, complete 25 Double Unders

With the remaining time in that minute, complete MAX burpees.

After the 6 minutes, rest 1 minute.

Then repeat.

Score = total burpees

Pace too much and you donβt get a lot of burpees in.

Go balls out and you may run out of gas before it ends.

Have fun!

Compare to Oct.22/13

WU / mob

EMOM 8 min deadlift x4 @70%

WU 155-175

Workout 245

EMOM 6 min

25DU max burpee

Scaled 75 single unders burpee

Score 40 burpee

Cash out 800 m run

Thanks Maria for the workout. Thanks Jackie, Kelly and Gilles for the run!

Good job Greg!

Nice work Greg! It’s pretty awesome you all go out for a run after!

Thank you Kelly and Maria. I have set myself a goal to do some sort of run after my WOD until the snow flies. So far so good but it was a hard one today!

Nice job Greg!!

Mobility and Wu x 1 + 2 min skipping

Group mobility and Wu

Emom 8 min (DL x 4 @ 70%)

405 for all rds

Emom for 6 min

25 du’s then max burpees

Rest 1 min then repeat

63 burpees first Rd, 57 second Rd!

Great class Maria and great work 6 amer’s!!!

Great score!

Nice score! And heavy deadlifts!!!

Thanks!

π

Mobility + WU x 1

Group mobility

EMOM DL x 4 @ 70% = 115#

Emom for 6 min

15 KBS then max burpees

Rest 1 min, then repeat

Total: 84 burpees (45+39)

Thanks Maria!

Good job Laura!

Laura, your consistency throughout was amazing!

Great score Laura!

Mobility

WU x 1

EMOM for 8 min

Deadlifts x4 @ 70%

125#, 135# WU, then 155#

EMOTM for 6 minutes, complete 25 Double Unders

With the remaining time in that minute, complete MAX burpees.

After the 6 minutes, rest 1 minute.

Then repeat.

Round 1: 12,10,7,8,7,7

Round 2: 13,8,8,7,7,10

Score = 104

Cashout: 800m run

Thanks Maria. Good job everyone!

Crazy score!

Wow! Great score!

Nice doubles this morning and a good amount of burpees! Well done Kelly.

Awesome Kelly!

Warmup

DL EMOM 4 sets for 8 minutes @ 160lbs

WOD burpee hell

133

(73 first round and 60 second round)

Thanks Maria!!!

Awesome!

Ridiculous score!!

Barf! That is ridiculous Gill.

Good heavens Gillyon…..ur a burpee machine!! Nice job!

Way to go Gillyon, I knew u could do it!!!

EMOM DL @ 150#

EMOM DU/Burpee – 102 Reps (DUs all unbroken which I considered the biggest win of the WOD)

Unbroken du’s is an awesome pr!!!

EMOM for 8 min

Deadlifts x4 @ 70%

205#

EMOTM for 6 minutes, complete 25 Double Unders

(scaled to 8DU’s)

Round 1: 23

Round 2: 18

Score = 41

Thanks for smashing me up, Breanna.

Great work Kevin!

EMOTM DL @ 275#

EMOTM WOD: 63 burpees with 50 single unders per minute.

Good class Coach Blake! Thanks!

Nice job Alex!! Heavy dl!!

Deadlifts @ 220#

WOD as 50 singles = 48 burpees

This sucked.

It was pretty sucky!! Nice work all the same!

EMOTM – Deadlifts x4 @ 170

WOD.

Rx – 99 (51/48).

That was brutal!

Nice work Mel, great spartan training!!!

WU and MOB

Group WU

EMOTM for 8 min

[email protected]#

WOD – RX

32 Burpees

Major gasser!! 800 m run with the peeps to cash out. Fun class Maria (now that it’s done). π

Great job Jackie impressive RX numbers!

Way to go Jackie!!

Nice work on rx Jackie!!!! Your du’s are getting fast!!!

EMOM for 8 min

Deadlifts x4 @ 145#

EMOTM for 6 minutes, complete

50 Singles

With the remaining time in that minute, complete MAX burpees.

After the 6 minutes, rest 1 minute.

Then repeat.

Total burpees 78 (48 round 1 and 30 round 2)

Grea score Janet!

Deadlifts @ 175#

WOD Rx: 94

Only small joy is all du were unbroken. Basically stopped doing the burpees when my shoulders decided to stop working…aside from DU, just a day of things I reallllllly don’t like π

That’s still an awesome score Cara, don’t be so hard on yourself. Tomorrow is another day, and that’s still a ton of burpees!!!

mob wux1 + 2 min skipping

group mob

EMOM 8 min

deadlift x4

115#

EMOM 6 min

25 DU with remaining

time complete max burpees

after 6 min rest 1 min

then repeat

50 single

10-10-10-10-7-7 =54

7-7-7-7-7-10 = 45

total 99

Nice work Gilles!

Nice work Gilles!!!

EMOM for 8 min

Deadlifts x4 @ 95#

EMOTM for 6 minutes, complete

50 Singles

With the remaining time in that minute, complete MAX burpees.

After the 6 minutes, rest 1 minute.

Then repeat.

Total burpees 62 (35 round 1 and 27 round 2)

Crazy scores on this.

I thought I was going to die on this one.

WOD: EMOTM for 6 minutes

25 double unders + max burpees

Rest for 1 minute

Repeat

Score is number of bupees

Round 1: 10-5-5-5-6-4

Round 2: 6-3-3-3-0-10

Total burpees = 60

Not a spectacular score, but a PR from when I did this in 2013 of 40 something. Improvement was solely based on getting through my DU’s faster, ’cause my burpees were slow. I think taking the 0 in the 2nd last round actually yielded me a better overall score.

EMOM for 8 min

Deadlifts x4 @ 85#

EMOTM for 6 minutes, complete 25 singles, then Max burpees

8-6-7-7-6-6 = 40

8-7-6-6-6-8 = 41

Total : 81

Did 50 singles for the first 2 rounds, then switched to 25.

Nice work Stacey!

WU / mob

EMOM 8 min deadlift x4 @70%

WU 95-115

Workout 130

EMOM 6 min

25DU max burpee

Scaled 15 single unders remaining time max burpees

Score 37 burpees

Cashout 200 m run with Stacey

Deadlift X 5 WU – 185/225

EMOTM for 8 min 4 DL X 255#

WOD – 98 reps with 50 singles (all unbroken)

Last time 85 reps with 65 singles

WU / mob

EMOM 8 min deadlift x4 @60%

WU 125-145

Workout 165 (took it easy after a week off)

EMOM 6 min scaled

(75 singles 9 rds and 50 singles last 3 rds)

Score 69 burpees

Is nice to be back π

Cash out: No show Burpees for Trent (thanks for the help Jose), 40 more to go for me I will finish them next class)

Dl emotm x 8

4 reps @70% (de 90%)= 120#

Emotm x 6 min x 2 (1 min de repos entre)

8+ 5+5+6+0+6(30)

9+8+6+3+4+6(38)

Total 68

Du felt pretty good

Some great scores today!

Thanks Maria for coaching!

Deadlifts emom

275#

Skipping 75 per minute singles and burpees remaining time

Total – 3 was able to do them in very first round. So I essentially skipped straight though all broken of course

Someone needs to work on his skipping.

EMOM 8min

Deadlifts x4 @ 210#

EMOM 6min (2 rounds) Rx

25 burpees, burpees for remaining minute

Rd 1 = 9-9-8-8-8-8 = 50

Rd 2 = 7-7-6-6-6-10 = 42

Score = 92

Really happy with my pacing. DUs got sketchy in the second round though.

Wod -63 Rx

EMOM 8min

Deadlifts x4 @ 275#

EMOM 6min Rx’d

25 DU’s then Burpees for remaining minute

Rd 1 = 35

Rd 2 = 18

Score = 53