Climbing Trip

10
May

Climbing Trip

Hey crew! We have a trip to the climbing gym down the street (FitRocks) on Saturday at 6pm. Come join us and climb some walls. No experience necessary.

EMOM for 10 min
2 Deadlifts

Your starting weight should be 65-70%. You can opt to change your weight every 2 minutes. Or, keep it the same and nail every rep. But the goal is to make it heavy with great form.

10-9-8…3-2-1 reps
Med Ball Situps
Med Ball Cleans
*5 burpees after each round

Compare to May 12/14

The final Bad Ass Rucking Class finished up last night. It was an amazing 6 weeks!

32 Responses

  1. Greg

    GWup
    3 rounds

    EMOM for 10
    2 Deadlifts 65-70%
    #185
    #225 – 245 – 265 -285

    10-9-8…3-2-1 reps
    Med ball Situp #14
    Med ball clean #14
    5 burpee after each round
    Time 11:17
    Thanks Shane

  2. Laura

    EMOM for 10
    2 Deadlifts
    115-125-Switched to 35# KB after a few rounds, back was sore.

    10-9-8…3-2-1 reps
    Med ball Situp 14#
    Med ball Clean 14#
    5 burpee after each round
    Time: 9:23 Rx

    Thanks Shane!

  3. Mario B.

    Mob + WU
    Group WU

    EMOM for 10
    2 Deadlifts 65-70%
    #185
    #245-255-265-275-285

    10-9-8…3-2-1 reps
    Med ball Situp #20
    Med ball clean #20
    5 burpee after each round
    Time 10:04 RX

    Thanks Shane

    1. Greg D

      Nice job Mario, I am going to have to drag my sorry ass out of bed to start racing with you in the morning. Tortes and the hare. I sure am not the rabbit!! 🙂

  4. MARK D

    EMOM for 10 min
    2 Deadlifts
    Scaled to 1 Leg DLs with KB x 5/leg
    Min 1-5 – 70#
    Min 6-10 – 80#

    10-9-8…3-2-1 reps
    Med Ball Situps – 20#
    Med Ball Cleans
    *5 burpees after each round
    Rnds 10-7: 5 Burpees…too slow
    Rnds 6-1: 3 Burpees

    TIME: 12:24
    Thanks for the exercise switch-up Shane…felt good all around.

  5. Elba

    EMOM for 10
    2 Deadlifts
    165 (WU)
    185 – 205- 235 -245 – 260(round 9 – 2 reps & rd 10 – 1 rep (everything felt heavy this morning and back was sore)

    10-9-8…3-2-1 reps
    Med ball Situp #14
    Med ball clean #14
    5 burpee after each round
    Time 11:29 – I ha.. Burpees, WOD was good until I hit round 5 and the burpees were so closed between rounds that I could not keep up, great job Laura and Mario 🙂

    Great class as always Shane 🙂 Good job everyone!!

  6. Mob + WUx1 + Crossover Symmetry
    Group WU

    EMOM for 10
    2 Deadlifts 65-70%
    135# x5
    185×5
    205×2-235×2-255×2-275×2-275×2

    10-9-8…3-2-1 reps
    Med ball Situp 14#
    Med ball clean 14#
    5 burpee after each round(scaled to Down ups)
    Time 8:52

    Thanks Shane

  7. Heather B

    EMOM for 10
    2 Deadlifts 65-70%
    #135 stuck with this weight throughout to work on form (~65%)

    10-9-8…3-2-1 reps
    Med ball Situp #12
    Med ball clean #12
    5 burpee after each round
    Time 12:38

    Rested ~5 minutes, went for a mile run with Mel (11:55, big PR!)

  8. Matt D

    EMOM for 10 min
    2 Deadlifts
    175#-175#-185#-185#-185#-185#-195#-195#-205#-205#

    10-9-8…3-2-1 reps
    Med Ball Situps (14#)
    Med Ball Cleans (14#)
    *5 burpees after each round

    Time: 9:46

  9. Francis Landry

    group wu

    EMOTM 10 mins
    2 deadlifts
    255-265-265-275-275-295-295-305-305-305

    WOD Rx
    10-9-8…3-2-1 Rx
    Med Ball Situps
    Med Ball Cleans

    *5 burpees after each round

    Time: 11:08
    no PR did 10:19 last time

  10. 10 min EMOM
    Deadlifts x2
    200# for first 2 mins, 215# for the rest (regular grip)

    WOD Rx:
    8:00

    This wod was my very first class almost exactly 3 years ago; 11:03 w/ 8# – also my deadlifts were 65# that day for sets of 5.
    So much love for this place and the progress I’ve seen here ❤

    Thanks Kevin!

  11. Gilles

    mob wux1
    group mob wu
    EMOM 10 min
    2 deadlift
    155-205-235-255-275
    10-9-8-7-6-5-4-3-2-1
    med ball sit up 14#
    med ball clean
    5 burpees after each round
    10:15

  12. Melanie M

    EMOM for 10 min
    2 Deadlifts
    135 x 4, 140 x 2, 145 x 4
    Your starting weight should be 65-70%. You can opt to change your weight every 2 minutes. Or, keep it the same and nail every rep. But the goal is to make it heavy with great form.

    10-9-8…3-2-1 reps
    Med Ball Situps #10
    Med Ball Clean

    *5 burpees after each round
    12:30
    I went to bed last night with my back issue talking to me… so today I moved carefully and went light with the wallball.. I have to say I was focusing so much on moving carefully, I lost count so.many.times!
    Then a 1 mile run with Heather..
    On a good note, since I left the gym I am now pain free!
    I am confused!

  13. Mob + WU
    Group WU

    EMOM for 10
    2 Deadlifts 65-70%
    #185
    #185-195-205-205-205….

    10-9-8…3-2-1 reps
    Med ball Situp #14
    Med ball clean #14
    5 burpee after each round
    Time 10:36
    Great race Heather, I love a good competition. Way to go!
    Thanks For the coaching Kevin

  14. Hannah

    EMOM for 10 min
    2 Deadlifts
    110-120-130-140-150lb

    10-9-8…3-2-1 reps
    Med Ball Situps, 12lb
    Med Ball Cleans
    *5 burpees after each round

    10:36

    Could have gone Rx. On a side note, I had apparently already done this WOD. Back in ’14, I used 8lbs and took 13:13. So a PR of 4lb and 2:37 🙂

  15. JANET O'BLENIS

    EMOM for 10 min
    2 Deadlifts
    125# x4 and 135# for the rest

    10-9-8…3-2-1 reps
    Med Ball Situps 14#
    Med Ball Cleans 14#
    *4 burpees after each round

    11:26

  16. Jackie

    WU + MOB x 1
    Group WU

    EMOTM for 10 min
    DL x 2
    Can change weight every 2 min.
    125, 125, 130, 130, 135, 135, 135, 135, 149, 140

    WOD
    10, 9, 8, 7, 6, 5, 4, 3, 2, 1
    Med Ball Sit-ups
    Med Ball Cleans
    5 Burpees after each round

    Used an 8# Ball for shoulder, but could have used the 14. Next time.

    13:08

  17. Mike M

    Crossfit quispamsis day

    Core work
    25 scissors
    25 leg raises
    25 vsnaps
    2 rounds

    Then bench press
    10-8-6-4-2-1
    155,185,215,225,235,275

    AMRAP 15min
    Run 400 m
    10 deadlifts 225lbs
    5 burpee box jumps (24)

    3 rounds plus 1 run

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