5

Feb

# One more day

Tomorrow is the last day to register for the Intramural Open. There’s a lot of people from last year that still aren’t on the list. If you’re waiting for a sign, THIS IS IT.

Back Squats

3 x 60-70-80-85-90+

50 Wall Balls (20/14# @ 10/9’)

100 Double Unders (2x singles)

30 C2B Pullups

100 Double Unders

50 Wall Balls

*16 min cap

MOB + WUx1

Group WU + MOB

Back Squats

3 x 60-70-80-85-90+

135-160-185-195-205×5

50 Wall Balls (14# @ 10’)

100 Double Unders (2x singles)

30 C2B Pullups

100 Double Unders

50 Wall Balls

13:03

Group WU + Mob

Back Squats

3 x 60-70-80-85-90+

#185-225-245-265-280 x 3 (Felt Heavy today)

WOD

50 Wall Balls (20/14# @ 10/9’) #14 (20-10-10-10)

100 Double Unders (2x singles) Singles (40-40-40-40-40)

30 C2B Pullups (Pullups) (8-7-5-3-3-2-2) (Pr of 8 kipping ones without a double swing, slowly learning to properly swing).

100 Double Unders (63-50-40-47)

50 Wall Balls (10-10-10-10-10)

Time: 13:13

*16 min cap

Thanks for the class Shane.

Good Job 6 amers!

Back Squats

3 x 60-70-80-85-90+

225-265-305-325-345×5! Personal best right there! #happyididn’tpassout

50 Wall Balls 20# @ 10 – 25&25

100 Double Unders (2x singles) – sets of 10+

30 C2B Pullups, 5, 3s&2s

100 Double Unders – sets of 10

50 Wall Balls – 15,15,10,10

*16 min cap

12:12 Rx’d

Thanks coach Shane, great job 6amers!

Monster Back Squat numbers Remi!

Like

MOB + Group WU & MOB

Back Squats x 3

60-70-80-85-90+

195# – 205# – 215# – 225# – stopped…hip no good. Only got a few reps to the bottom.

50 Wall Balls (20/14# @ 10/9’) – 14#

100 Double Unders (2x singles) – Singles

30 C2B Pullups – RRs

100 Double Unders

50 Wall Balls

TIME: 14:24

Back squat x 3

125-140-160-170-180 x 3

WOD

8# wall ball

Jumping chest to bar

Singles

15:33

Great job girl!!!

Back Squats x3

210-245-280-295-315×4

WOD Rx’d

8:34

WB – 2 sets for both

DU – 2 then 3 sets

C2B – 12+10+4+4

Killer time!

We said this am this would be a “Kevin Special” WOD!! Good job!

Back squat x 3

125-140-160-170-180 x 3

WOD

50 wall balls @8#

200 single skips

30 ring rows

200 single skips

50 wall balls @8#

14:07

Back squat x 3

70-80-90-95-105 x 8

WOD

50 wall balls @10#

200 single skips

30 pull ups

200 single skips

50 wall balls @10#

15:17

Back Squats

3 x 55# – 65# – 70# – 75# – 80#

Just did 3 reps, didn’t go for AMRAP

50 Wall Balls (6# @ 9’)

100 Double Unders (2x singles)

30 C2B Pullups – ring rows

100 Double Unders (2x singles)

50 Wall Balls

Time: 16:01 – then spent some time outside for fresh air. Rough.

OG

Back squats x3

135-175-195-225-255-270#, 285# x2

AMRAP 7 min

12 WB @ 20#/10’

6 bar MU

30 alt DB snatches @ 35#

Rest 3 min

AMRAP 3 min

Burpee box jump overs @ 20”

1 + 16 db snatches

26 burpee box jumps

Back Squats

3 x 60-70-80-85-90+

210-245-280-295-315×4

50 Wall Balls (20# @ 10’) 30-10-10

100 Double Unders 20s ish

30 C2B Pullups couple 3s couple 2s but mostly singles

100 Double Unders 10s ish

50 Wall Balls 10-10-10-7-13

12:02

NO rowing today 🙂 Congratz to team 7 though, pretty impressive total!

Thanks Matt!

Back Squats

3 x 60-70-80-85-90+

155-185-210-225-240X8 Personal best right there! #happyididn’tpassout

50 Wall Balls 20# @ 10 –

100 Double Unders (2x singles) – single unders

30 C2B Pullups, jumping

100 Double Unders – Single unders

50 Wall Balls –

Time: 14:11

Back squats to 155×4

wod rx’d, had 14 wall balls left at the cap. I’ll take it, I knew it would be a stretch for me to finish this one

Back Squats

Up to 120# x6

50 Wall Balls (10# @ 9’)

100 Double Unders (2x singles)

30 C2B Pullups – ring rows

100 Double Unders (2x singles)

50 Wall Balls

11:55

Back Squats

3 x 60-70-80-85-90+

100-120-135-145-155# (5 reps, I think)

50 Wall Balls (8# @ 9’)

100 Double Unders (2x singles)

30 Ring Rows

100 Double Unders

50 Wall Balls

Time: 12:22

Thanks for the class Blake! Then Ava and I went on a 4.5km walk through Irishtown while the temps were still good.

MOB + WUx1+CS

Group WU + MOB

Back Squats

3 x 60-70-80-85-90+

165-195-225-235-250×5 – PR of 30# for a 5 rep from way back in 2012

WOD as Rx’d

Time–> 12:55

Great work am peeps!

Thanks Shane!

Congrats Team 7 for wining Row-uary!

Back Squats

Up to 110# x8

50 Wall Balls (10# @ 9’)

100 Double Unders

30 C2B Pullups – regular pullups

100 Double Unders

50 Wall Balls

14:20

Thanks Blake!

mob wux1

back squat x 3

165-195-225-

235-150×6

WOD

50 wall ball ( 14# )

100 DU ( x 2 single )

30 C2B (ring row)

100 DU

50 wall ball

11:23 min

Back sq x3

95-110-125-135-145(3)

WOD

50WB

200 SU

30JPU

200 SU

50 WB

Time: 12.38

Back squats

205×3

245×3

275×3

300×3

315×2

WOD

50 wall balls 20# (25-15-10)

200 singles ( just mucked through them)

30 pull ups ( 5-5-5-4-4-3-3-1)

200 singles ( reference Line 2)

50 wall balls ( 15-10-10-8-7)

Time 14:09

Lungs were on fire

Back Squats x3

60-70-80-85-90+

90-100-115-125-130 (x4)

50 Wall Balls (8# @ 9’)

100 Double Unders (2x singles)

30 C2B Pullups …jumping

100 Double Unders

50 Wall Balls

Time 13:41

Tough wod for me…I’m exhausted! Felt so bad I’m thinking maybe I should do this in an open gym..I clearly need some extra work on all of this!

WUx1

Group WU + MOB

Back Squats

3 x 60-70-80-85-90+

205-245-275-295-310×8

will bump up my 1 rep max from 345 to 355

WOD

50 Wall Balls (16# @ 10’)

200 single Unders

30 C2B Pullups

200 Single Unders

50 Wall Balls

13:35

Back Squats x 3

90-105-120-130-135(x8)

Back squats felt really good for a change.

WOD:

50 Wallballs – 10# @ 9′

100 DU’s

30 Ring Rows

100 DU’s

50 Wallballs

15:26

DU’s nearly killed me.

Group WU and mobility

Back squat x 3 final 305. Forgot it was an amrap on my last 3 reps so only did 3

WOD

50 WB @20

100 DU

30 C2B ( scaled to PU)

100 DU

50 AN

DNF. Had 23 WB left.

Great class Marcel.

Good job 7PM.

Nice push right until the end!

Back Squats

3 x 60-70-80-85-90,%

145

185

225

245

265×6 (PR)

50 Wall Balls (14#’) (25-25)

100 Double Unders (2x singles) (messy)

30 jumping c2b (10-5-5-5-5)

100 Double Unders ( couldn’t get 5 singles in a row , probably didn’t get 200)

50 Wall Balls (14#) (40-10)

Lost count of skipping

DNF

MOB + WUx1

Group WU + MOB

Back Squats

3 x 60-70-80-85-90+

165-195-230-245-255 x 6 reps

50 Wall Balls (14# @ 10’)

100 Double Unders (speed balls 2 min.)

30 Pull-ups

100 Double Unders

50 Wall Balls

13:50

Back Squat xx3

270/315/360/385/405 x 6

405 used to feel like lifting a house It was a very ugly above parallel squat Today the first 3 reps felt pretty easy!!

Wod rx’d, with strict c2b Pullups

13:07

Wallballs suck…..

Thanks for the class Amanda!!

Back squat x 3

65-70-80-85-90lbs x 5

WOD

8# wall ball

Jumping pull-up

Singles

Time 12:38

Back Squats

3 x 60-70-80-85-90+

140-160-185-195-205# (7 reps)

50 Wall Balls (14# @ 10/’)

100 DUs – did 20 DUs/ 160 singles

30 C2B Pullups

100 Double Unders

50 Wall Balls

13:14

I thought of using a 20# ball, but I think my time would have been a lot nearer to the cap. Tough!

Try the 16# ball next time Remi! 🙂

Good idea! 🙂

Back Squat x3

125 145 165 175 185×2

WOD Rx

14:05

MOB + WUx1

Group WU + MOB

Back Squats

3 x 60-70-80-85-90+

95-110-125-130-140(5)

50 Wall Balls (10# 9′)

100 Double Unders

30 Jumping C2B

100 Double Unders

50 Wall Balls

12:38

Back Squats

3 x 60-70-80-85-90+

75#-90#-100#-105#-120#x4

50 Wall Balls (20/14# @ 10/9’) used 10#

100 Double Unders (2x singles) 200singles

30 C2B Pullups – jumping C2B

100 Double Unders

50 Wall Balls

*16 min cap

12:02

Back Squats

3 x 60-70-80-85-90+

90 – 105 – 120 – 130 – 135 x 3

50 Wall Balls (10#/9’) (15 – 15 – 10 – 10)

100 Double Unders (tripped a lot)

30 C2B Pullups (sets of 5ish)

100 Double Unders (two sets)

50 Wall Balls (10 – 10 – 10 – 10 – 10)

*16 min cap

I am in the process of breaking in a new rope.. I think I could have gotten a better time.. Feeling more confident with wallballs..

12:11