Christmas Party

17
Oct

Christmas Party

Get your name on the list for the Christmas Party! Deadline is coming up soon.

Press x 10
5 sets building

50-40-30-20-10
Double Unders
25-20-15-10-5
KBS (50/35#)
*3 muscle-ups after every round

20 Responses

  1. Shawn Johnson

    MOB + WUx1
    Group WU + MOB

    Press x 10
    5 sets building
    45WU
    65-75-85-90-90×8

    50-40-30-20-10
    Double Unders
    25-20-15-10-5
    KBS (50#)
    9 C2B pull-ups

    13:12

  2. Remi Richard

    MOB + WUx1
    Group WU + MOB

    Press x 10
    5 sets building
    45WU
    65-70-75-80-80

    3 MU attempts and fails – needs much practice, or a bear, yeah a grizzly would get me up there…

    50-40-30-20-10
    Double Blunders – large chunks 15s~10s
    25-20-15-10-5
    KBS (50#) – unbroken
    9 C2B pull-ups – *2s until last round 1s

    * Kind of a grippy workout along with being shouldery. Ripped my hands again today which isn’t surprising after ripping yesterday (compensating for a rip is bound to overtax another area – oh well)

    11:13

    Thanks Shane, good job early risers!

  3. Del

    Press x 10
    5 sets building
    45wu-65-75-85-95-105
    50-40-30-20-10
    Double Unders
    25-20-15-10-5
    KBS (53#)
    9 C2B – 2s and singles last round
    10:47

    Thanks Amanda!

  4. Christie

    Press x 10
    5 sets 35-55-55-55-55#

    50-40-30-20-10
    Double Unders *x3 Singles
    25-20-15-10-5
    KBS (30#)
    *3 muscle-ups after every round (scaled to jumping pull ups).

    Time: 10:05. Spent too long on the jumping pull ups.

    Thanks Kevin!

  5. Mark D

    MOB + Group MOB & WU

    Press x 10
    5 sets building
    95# – 95# – 100# (5 reps) – 100# (6 reps) – 105# (6 reps)…too heavy but felt good.

    50-40-30-20-10
    Double Unders – 3x Singles
    25-20-15-10-5
    KBS (50/35#) – 50#
    *3 muscle-ups after every round – Jumping PU

    TIME: 13:47

  6. Heather Cooper (Skeard)

    515 class
    1000m row
    5 rounds of:
    15 Russian twists with 10# plate
    12 lunges
    9 burpees
    30 single skips
    1000m row

    Time cap = 20 mins; did everything but only got to 968m on my last row FML

    6am:
    Press: sets of 10
    35-55-65-70-75
    Only did 9 of 70, and 7 reps of 75

    WOD with doubles and 35# kbs
    Muscle ups with changed to jumping pull ups wth under grip cause of how bad my hand is ripped.

    Time = 13:40

  7. Corinne

    WOD
    with DU, 35#, jumping PU ( started with jumping c2b and last 18 were jumping pu)
    13:53

    Double unders are improving ! Thanks 7amers for cheering me on 🙂

    Thanks Amanda

  8. Rob C

    Press x 10
    5 sets building
    65-85-95-105-115(5reps)

    50-40-30-20-10
    DUs – did 3x Singles
    25-20-15-10-5
    KBS – 50#
    *3 muscle-ups after every round – did 9 Jumping PU

    12:06

  9. Janet

    Press x 10
    5 sets building
    40#,45#,50#,55#,60#x8

    50-40-30-20-10
    Double Unders [Singles x3]
    25-20-15-10-5
    KBS (35#) [all unbroken]

    9 jumping C2B pull ups after each round

    10:10

  10. 5:15 Class
    WUx1

    Group WU

    1000m Row
    then 5 rounds
    15 Russian Twist 25# plate
    12 Lunges
    9 Burpees
    30 Single Skips
    then
    1000m Row

    time–>18:08

    ————-
    6:00 am Class

    Group WU + MOB

    Press x 10 (Left Arm only and DB)
    5 sets building
    20#WU
    25-30-35×5-35×4-25-30×7

    50-40-30-20-10
    Double Unders
    25-20-15-10-5
    KBS (53#) (scaled to Russian KBS)
    9 C2B pull-ups (scaled strict Pullups)

    Time–>10:15

    Great work am crew!

    Thanks Shane!

  11. Mario R

    Press x 10
    5 sets building
    65-85-95-105-115(8 reps)

    WOD
    50-40-30-20-10
    DUs
    25-20-15-10-5
    KBS – 50#
    *3 muscle-ups after every round

    9:59 RX

  12. francis landry

    WUx1
    Group WU + MOB

    Press x 10
    5 sets building
    65-85-95-110-115(6)

    WOD
    150-120-90-60-30
    Single unders
    25-20-15-10-5
    KBS (50#)
    9 C2B pull-ups

    12:36

  13. Derek

    Press x 10
    5 sets building
    65-75-85-95-105<- 10 reps hitting max
    150-120-90-60-30
    Single unders
    25-20-15-10-5
    KBS (35#)

    9 jumping Pullups

    12:13

    Thanks Matt !

  14. Heidi

    Shoulder Press x 10
    35-45-50-55-55

    WOD:
    50-40-30-20-10 Double Unders
    25-20-15-10-5 Push Presses @ 50# (Subbed these from KBS)
    9 Jumping C2B pull ups after each round

    TIme – 12:34

    That gassed me!

  15. Remi F

    Press x 10
    55-65-70-75-75#

    50-40-30-20-10
    Double Unders (singles x3)
    25-20-15-10-5
    KBS (50#)
    *3 muscle-ups after every round (scaled to 9 C2B pull-ups)

    13:28

    Good workout after a 3 weeks hiatus.

Leave a Reply