Storm Update

4
Jan

Storm Update

CLASSES ARE CANCELLED FOR THE REST OF THE DAY. STAY SAFE EVERYONE!

Row-uary officially starts today! Let the trash-talking begin.

Deadlift
5 x 55-65-75-80-85+

Farmer Carry
5 rounds
4x20m

Jordan

28 Responses

  1. Shawn Johnson

    MOB + WUx1
    Group WU + MOB

    Deadlift
    5 x 55-65-75-80-85+
    180-215-250-265-280×6

    Farmer Carry
    5 rounds
    4x20m
    #70 – :30, :28, :27
    #80 – :28, :27

  2. Mario B.

    3000M Row to get Team # 2 in the early lead!! haha

    Group WU + MOB

    Deadlift
    5 x 55-65-75-80-85+
    225-265-315-325-345 X 7 (was loosing form so stopped, may of gotten 1 more?)
    Thanks for Sharing the bar Del!!

    Farmer Carry
    5 rounds
    4x20m
    #70 – :30
    #80 – forgot to look, 27, 23, 23-24 ish.

    Love Farmers carry!! Grew up on the farm lugging buckets of water/feed, etc or hay bales!!

    Thanks Shane and good job 6 amers!

  3. Remi Richard

    Deadlift
    5 x 55-65-75-80-85+
    225-275-335-365-385×6

    Farmer Carry
    5 rounds
    4x20m
    #70 – :30, :23, :23
    #80 – :23, :25

    Thanks coach Shane, great job 6amers!

  4. Mike Moody

    7 am open gym

    Work on rowing ( for team 1)
    Over the head squats
    Shoulders to overhead

    OHS ( from the ground)
    95×5
    115×6
    135×6
    155×6
    165×2 ( these were from the rack )

    S2OH unbroken
    95×20
    135×15
    135×15

    Rowing
    5077m

    Current weight yesterday 279.8
    Current weight today 277.0

    And I’m hungry. I hate salad and chicken all the time

  5. John Gunn

    Mob, WU, Group WU

    Deadlifts x5
    165 – 195 – 225 – 240 – 255 (x4)

    Farmer Carries 5x(4x20m)
    50# – :28, :27, :25
    60# – :31
    70# – :35

  6. Del

    Deadlift
    5 x 55-65-75-80-85+
    225-265-315-325-365×10
    Farmer Carry
    5 rounds
    4x20m
    70 not sure of time
    80 na/32/26/23

    Kicked off team 3# rowing

    Thanks Shane!

  7. Heather Skeard cooper

    Deadlifts with Mel at open gym
    135-175-200-210-220(5 for amrap)

    Can barely move today I’m so sore 🙁 definitely coulda been better

    Rowed 1055m for team 2
    Practiced some muscle ups!
    Goal is to get s muscle up by the end of January. And if not I’m doing a 5km run and 100 burpees…..

    1. Melanie Bourque

      I thought you had MUs?!
      How’d you wreck your hands when you did that WOD with Ron?!
      I thought you were humoring me with the band, haha!!

  8. Melanie Bourque

    OG

    Deadlifts x5 with Heather
    135-160-185-195-210#
    210# x 10 reps

    Rowed a few K for team 5

    Practiced bar MUs & got my first two!! I was so excited!!!

  9. Gabriel

    MOB + 2024 Row for team 5
    Group WU + MOB

    Deadlift
    5 x 55-65-75-80-85+
    2010-250-290-305-325×7

    Farmer Carry
    5 rounds
    4x20m
    #60 – 25, 24
    #70 – 25, 24
    #80 – 27

    Then another row of 1020 meters for team 5.

    Great job morning folks!

    Thanks Shane!

  10. Corinne

    OG
    Deadlift X 5
    125-145-170-180-190 – 10 Reps

    Row 1206m for Team 5

    Press X 3
    45-55-65-70-75 – 6 reps

    Row 2014m

    Love Rowuary! Awesome OG this morning
    and thanks for tips Shane 🙂

  11. Shane Hayes

    Wu and mobility in open gym
    Rowed a bit
    Deadlifts x 5
    270/340/415/440/470 x 8
    Deadlifts we’re feeling a bit off but got better by the last set!
    Rowed a bit more with Mel M!

  12. Heidi

    Subbed Dead Lifts for Sumo Dead Lifts x 5. Back is still off 🙁

    95-105-115-125(x10)

    Farmer Carries:
    30# – :30
    35# – :28
    45# – :27
    50# – :28
    53# : 29

    These were deceptively hard. Mostly gassed my lungs & my legs.

    Then stayed for open gym to start Team 4 off on Row-uary. Completed 2026 m. After the farmer carries, I thought my forearms were going to self combust on the rower.

    Fun morning. LOTS of folks showed up this morning. The smile on Kevin’s face when he walked through the back door & saw everyone rowing was priceless 🙂

  13. Mario A.

    Home WOD:

    AMRAP 12 mins
    6x 1-Hand DB Snatch 30#
    10x DB Clean 2×30#
    10x Burpees
    = 5 + 6 snatch

    DB Press 30#
    7 sets x 5 reps
    1 set max reps = 20

  14. Remi F

    Deadlift
    5 x 55-65-75-80-85+
    165-200-230-245-260# (6 reps)

    Farmer Carry
    5 rounds
    4x20m
    53#
    60#
    70#
    70#
    80# (dropped once on the last 20m)

    And I didn’t pay attention to times :/

  15. Melanie

    Deadlift
    5 x 55-65-75-80-85+
    95-110-130-135-145×5
    Did some rowing for team 2 with Shane and in between I worked on some overhead barbell stuff

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