And the winner is…

27
Mar

And the winner is…

Blue had a great push these last 2 weeks! With only 32 point separating the teams, it was a tight race, with Red squeaking out the win. But really, it doesn’t matter because you’re all winners. Congrats to everyone who participated!

When 2019 rolls around, be sure to “encourage” all the new gym members to get on the Open train.

Don’t forget to sign up for one (or both) of the upcoming clinics.

BAD ASS RUCKING CLASS
BAD ASS POWERLIFTING CLASS

Holiday Hours:
Friday – OPEN (but closed next Friday)
Saturday – OPEN
Sunday – CLOSED
Monday – OPEN

Front Squat
5RM

21-15-9 reps
Front Squats @ 75% of 5RM
Burpees Over Bar

18.5 RESULTS

29 Responses

  1. Mario B.

    Front Squat
    5RM

    #135-155-185-205-225. (Never really tested Front Squat, so PR I guess)

    21-15-9 reps
    Front Squats @ 75% of 5 RM (Should of been #170, went with #155, Totally failed my first Squat clean…not sure why, lol, but threw me off. then did 8-7-6, went down to #135 and did 8-7, 5-)
    Burpees Over Bar (Slow with step over, quads felt terrible)

    Time: 10:14 (killer workout!!)

    Thanks for the class & Tips Shane!

    Now to work on mobility!
    Good Job 6amers!

  2. Mario A.

    Front Squat x5
    135-155-185-205-225
    … thats about 85% of my last 1RM session, probly could squeeze in some more weight next time.

    WOD @ 95# = 9:07
    … wanted to see how squats would feel, the DB squats in the Open kinda hurt in the not good way. All is fine today.

    Extra Work:
    – 60 Abmat Situps + 40 Russian Twist 10# + 20 V-snaps
    – Hollow Hold: Accumulate 1 min = 20s, 10s Rest, 20s, 10s Rest, 20s = 1:20
    – Plank: Accumulate 1 min = 1 min
    – Back Squat: 4×15 reps @ 45#, use med ball as target.

  3. Front squats x5
    85 – 100 – 120 – 135 – 145 (x4 – failed rep 5 on the way up. Started to black out wooo…pretty sure on a good day I could get this. Gonna work on it in OG for a bit until it’s easy.)

    WOD
    21 – 15 – 9
    Front Squat 100#
    Burpee over bar

    13:54

    This went pear shaped fast. Really fast. Wanted to do 7-7-7 on the first set of front squats but it quickly became 7-5-oh god just survive.

  4. Del

    Front Squat
    5RM
    105-135-165-185-205-215-225 maybe have a little more but not much
    21-15-9 reps
    Front Squats @ 75% of 5RM 170# 9-6-5,6-5-4,5-4
    Burpees Over Bar
    10:28

    Was going well til the last squat clean that I just lost balance on and dumped. Then failed the next one and confidence to get under it was gone. Wasted some time waiting to regen then power cleaned and finished squats and a quicker set of burpees. Oh well, It wouldn’t be fun if it was too easy. Right? 😉

    Thanks Kevin!

  5. Front squats x5
    125-155-180-195-210#

    WOD @ 155#
    8:06

    Front squats: 8-7-6, 6-5-4, 5-4
    Burpees: steady pace until the 9s

    It was heavy and difficult but I kinda liked it
    Thanks Steph!

  6. Lindsay Sherwood

    From squat 5 RM
    55-75-90-105-115 (PR as I’ve never tested front squats before)

    21-15-9

    Front squats (75#)
    Burpees over bar (stepped over bar)

    Time: 10:24

    Thanks for the class Steph and thanks to Amanda, Janet, and Allison for sharing the bar! 🙂

  7. Rémi B

    Front Squat 5RM
    135-165-185-205-225-275×5 – PR

    21-15 – 9 reps
    Front Squats @ 205# 9-6-5,6-5-4,5-4 – cleaning this weight while fatigued was the scariest part.
    Burpees Over Bar – steady, sped up last 9

    9:34

    Thanks coach Kevin! Good work 7amers!

  8. Janet

    From squat 5 RM
    55-65-75-80-90-95

    21-15-9

    Front squats (70#)
    Burpees over bar

    Time: 9:36

    Just as awful as I expected. Burpees over bar was the best part.

  9. Fred

    Front Squat – 5RM
    95-125-145-165-180-195 (x5) … 5# PR, felt good

    21-15-9 reps
    Front Squats @ 75% of 5RM – Used 145#
    Broke squats set as follows: 8-7-6, 6-5-4, 5-4
    Burpees Over Bar
    Time: 11:31… heavy! Next time… reduce the rest between squat sets with steady burpees

  10. francis landry

    wux1
    group wu

    Front Squat
    5RM
    115-145-185-215-225-245

    WOD
    21-15-9 reps
    Front Squats @ 185#
    Burpees Over Bar

    Time: 12:34
    brutal workout after especially after a few days off
    burpees were slow as usual and cleaning the weight was the toughest.

  11. Mario Richard

    Front squats x5
    95-135-160-185-195-205#

    WOD @ 155#
    7:48

    Front squats: 8-7-6, 6-5-4, 6-3
    Burpees: slow and steady ish

  12. Gabriel

    mob wux1+CS

    front squat 5 RM
    105-135-150-170-180-195

    21-15-9
    front squat 135#
    burpees over bar
    9:23

    Great job 6am gang!

    Thanks Shane!

  13. Elba

    MOB + WU + Group

    Front MOB + WU + Group

    Front Squats x5 @
    85-100-120-135-145-155-165 (3 reps only)

    WOD @ 125lbs

    Time > 12:36

    Nice class Shane!! This WOD killed me :S !!!

  14. Christie Neate

    Front Squat
    5RM
    55 -85-105-125#

    21-15-9 reps
    (10-6-5, 5-5-5,5-4)
    Front Squats @ 75% of 5RM (supposed to be 95# but did 75#)
    Burpees Over Bar

    10:42, burpees were VERY slow.

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