Weekend update

8
Nov

Weekend update

We are hosting a powerlifting competition on Saturday! Come by and check out some big lifts!

Sunday – The Fallen Workout (WOD IS AT 9AM) + NO KIDS CLASS/OG

Monday – Closed

Deadlifts x5
45-55-65-70-75+

Weighted Box Steps
Dummbells in the front rack position
3-4 sets building in weight

Max rep Double Unders in 2 minutes

A very successful bring a friend day!

21 Responses

  1. Melanie

    7am OG
    With Janet, Heather, Tracy, Hannah, Anthony, and Rob
    Janet and I were going to do another workout, and decided to wait until next week.. This one looked more fun 😂
    Partner wod with Janet
    50 Burpees (alternating)
    50 Ring Rows (sets of 5)
    50 Box Jumps (sets of 5)
    100 Wallballs (sets of 10)
    200 Double Unders (sets of 20)
    100 KBS (sets of 10)
    50 Box Jumps (sets of 5)
    50 Ring Rows (sets of 5)
    50 Burpees (alternating)
    25:25

  2. Deadlifts x5
    125 – 155 – 180 – 195 – 210 (x11)

    Weighted box step ups x6/leg
    15’s – 20’s – 25’s – 30’s

    Max rep doubles in 2 min
    31 reps – awful. Got a stitch in my back partway through, kept tripping, shoelace came untied…uggggggggggh I can do better.

  3. Tracy

    Open WOD Thursday with the crazies:)
    Partner wod with Hannah and Heather
    50 Burpees (alternating)
    50 Ring Rows (sets of 5)
    50 Box Jumps (sets of 5)
    100 Wallballs (sets of 10)
    200 Double Unders (sets of 20)
    100 KBS (sets of 10)
    50 Box Jumps (sets of 5)
    50 Ring Rows (sets of 5)
    50 Burpees (alternating)

  4. Mark

    Deadlifts x5
    45-55-65-70-75+
    155# – 185# – 205# – 225# – 245#

    Weighted Box Steps
    Dummbells in the front rack position
    3-4 sets building in weight
    20# – 25# – 30#

    Max rep Double Unders in 2 minutes
    TOTAL: 17

  5. Janet

    7am OG
    With Mel M, Heather, Tracy, Hannah, Anthony, and Rob (Julia was smart and did her own thing)

    Anthony’s WOD he get to do ours next week!! He needed a week to mentally prepare.

    Partner WOD with Mel

    50 Burpees (alternating)
    50 Ring Rows (sets of 5)
    50 Box Jumps (sets of 5) 20″
    100 Wallballs (sets of 10) 10#
    200 Double Unders (sets of 20)
    100 KBS (sets of 10) 35#
    50 Box Jumps (sets of 5)
    50 Ring Rows (sets of 5)
    50 Burpees (alternating)

    25:25

  6. Mike Moody

    Today’s workout

    emom 6
    Minute 1
    7 wall balls run 2 laps
    Minute 2
    7 burpees run two laps

    2 minutes
    Max dips on box
    2 minutes
    Max toes to kettle bell

    OHS 2-2-2-2-2-

    95-115-125-155-165-175(1)

    WOD amrap 10min
    5 pull ups
    7 strict dumbbell press with 35# dbs
    21 airsquats

    6 rounds + 5 airsquats

  7. Fred

    Deadlifts x5
    45-55-65-70-75+
    150-180-215-230-250# (x9)… grip gave out before the DL did

    Weighted Box Steps
    Dummbells in the front rack position
    3-4 sets building in weight
    20-20-20-25#

    Max rep Double Unders in 2 minutes
    ±45 reps (ish) first set was 20… than 1, 2 and 3’s 🙁

  8. Stephdh120

    DL x5
    105/ 125/ 150/ 160/ 170(10)

    Weighted box steps x6 reps/leg(Fr rack w/db’s)
    10/ 10(L)+ 15(R)/ 10#

    Max reps dbl unders in 2 mins
    16

  9. Gabriel

    WUx1 + CS

    Deadlifts x5
    160-195-230-250-265×15

    Weighted box step ups x6/leg
    20-30-35-40

    Max rep doubles in 2 min
    134 reps

    Thanks Kevin!

  10. Remi F

    Deadlifts x5
    45-55-65-70-75+
    145-185-210-230-245 (15 reps!)
    DLs felt good today!

    Weighted Box Steps
    Dummbells in the front rack position
    3-4 sets building in weight
    25-30-35# w/ 20” box

    Max reps Double Unders in 2 minutes
    75 reps.

  11. Craig Hatto

    Deadlifts x5
    45-55-65-70-75+
    135# – 165# – 195# – 215# – 235# 15 reps

    Weighted Box Steps
    Dummbells in the front rack position
    3-4 sets building in weight
    20# – 30# – 40#

    Max rep Double Unders in 2 minutes
    TOTAL: 63

  12. Aubrey

    Deadlifts x5
    45-55-65-70-75+
    135# – 165# – 195# – 205# – 220# 15 reps

    Weighted Box Steps
    Dummbells in the front rack position
    3-4 sets building in weight
    25# – 30# – 35#

    Max rep Double Unders in 2 minutes
    TOTAL: 12
    Thanks Blake!

  13. OG

    T-spine + LAT MOB + 5 Deadlifts + 10 Good Mornings

    Deadlifts x5
    175-215-255-275-295×10

    Weighted Box Steps
    Dummbells in the front rack position
    3sets building in weight 15-20-25#

    Max rep Double Unders in 2 minutes = 21 reps

  14. Deadlifts x5
    45-55-65-70-75+
    65# – 85# – 100# – 105# – 110# (15 reps)

    Weighted Box Steps
    Dummbells in the front rack position
    3-4 sets building in weight
    10# – 15# – 25# on 12″ box with 25# plate

    Max rep Double Unders in 2 minutes
    23

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