Bring a Friend Day

3
Jul

Bring a Friend Day

Bring a friend

Goblet Squats
5×5
*if 80’s are too light, double up the KBs

AMRAP in 10 min
10 Goblet Squats
200m MB Run
30 sec Plank

Compare to Aug.2/17

Congrats to Julia for joining the 500 Club!

23 Responses

  1. Mark

    Goblet Squats
    5×5
    53# – 70# – 80# – 106#

    AMRAP in 10 min
    10 Goblet Squats – 80#
    200m MB Run – 20 #
    30 sec Plank

    Rnds = 3 + 10 Goblet Squats

  2. Remi F

    Goblet Squats
    5×5
    55-70-80-45(x2)-60(x2)

    AMRAP in 10 min
    10 Goblet Squats w/ 53#
    200m MB Run 20#
    30 sec Plank

    4 rounds+ 3 squats

  3. Del

    Congratz Julia!

    Goblet Squats
    5×5
    2×35,2×45,2×53,2×70,2×80

    AMRAP in 10 min
    10 Goblet Squats 80#
    200m MB Run
    30 sec Plank
    4 + 35M last time was 70# and 4 + 200M

    Thanks Kevin!

  4. Cheryl

    Goblet Squats, 5×5
    25-30-35-40-45#

    AMRAP in 10 min
    10 Goblet Squats (35#)
    200m MB Run (8#)
    30 sec Plank

    3 rounds + 200m MB run

    Thanks Cara!

  5. Heather Skeard

    Nooner with Audrey and jeff!

    Audrey got 2 rounds + 20 seconds of plank

    I got 4 rounds + 200m run (35/14#)

    Jeff got 5 plus some running. Or something

  6. Stephdh120

    Goblet squats x5
    30/35/40/45/50/53/55#

    Amrap 10mins
    10 goblet squats(40#)
    200m MB run(10#)
    30sec plank
    Total- 3rounds & 10 GS

  7. Angela Steeves

    Bring a friend

    Goblet Squats
    5×5
    35-40-40-45-50#

    AMRAP in 10 min
    10 Goblet Squats (35#)
    200m MB Run (8#)
    30 sec Plank

    Compare to Aug.2/17

    3 rounds + 10

  8. GillesGautreau

    mob wux1
    goblet squat x 5
    50-70-80-106
    AMRAP in 10 min
    10 goblet squat 70#200 m run ( 12 cal assault bike )
    30 sec plank
    4 round 10 squat

  9. Kelly B

    Run 3x2min (Rest 2 min)

    Bring a friend – Christine Levesque

    Goblet Squats
    5×5
    35-50-60-60-70#

    AMRAP in 10 min
    10 Goblet Squats (@50#)
    200m MB Run (@14#)
    30 sec Plank

    Total: 4 rounds + 10 GS

    Barbell Club (thanks for sharing the bar Syd the Kid!)
    Clean Progression WU

    Pause Cleans x 1
    2 sec pause @ knee
    55-55-65-75-80-85-105-115-120#

    Jerk Balance (from the rack)
    35-35-55-60-65#

    Split Jerk x 1 (from the rack)
    65-75-80-85#

    Thanks everyone!

  10. Frankie

    Goblet Squats
    5×5
    70-80-100-140-160

    AMRAP in 10 min
    10 Goblet Squats – 70#
    200m MB Run – 20 #
    30 sec Plank

    Rnds = 3 + 100m

  11. Marcel

    Goblet Squats

    5 Reps

    70-80-100-140

    AMRAP in 10 min
    10 Goblet Squats – 70#
    200m MB Run – 14#
    30 sec Plank

    Rnds = 3 + 100m

  12. Elba

    Goblet Squats, 5×5
    50-55-70-70-80

    AMRAP in 10 min
    10 Goblet Squats (35#)
    200m MB Run (14lbs))
    30 sec Plank

    3 rounds + 150m MB run

    4 WODs in the last 6 days yay!!

  13. Mario

    Goblet Squats
    5×5
    70-80-120-140-160

    AMRAP in 10 min
    10 Goblet Squats – 80#
    200m MB Run – 20 #
    30 sec Plank

    5 rounds even

  14. Andre L

    Goblet Squats
    5×5
    *if 80’s are too light, double up the KBs
    45 – 50 – 55 – 70 – 80 – 2×45
    Start heavier on theses

    AMRAP in 10 min
    10 Goblet Squats 53#KB, should have gone 60#
    200m MB Run 16# Ball, I should have gone 20#
    30 sec Plank

    4 Rounds and 100m run

    I brought my father in law, he seemed to have enjoyed it.

  15. Samantha Both

    Goblet squats – Single KB – 50/70/70/70 Double KB – 35 for one set.

    AMRAP: 3 + 100 m with 60# KB and 14# med ball.

  16. Stacey Simpson

    Goblet Squats
    5×5
    30# – 35# – 40# – 45# – 50#

    AMRAP in 10 min
    10 Goblet Squats – 40#
    200m MB Run – 14#
    30 sec Plank

    Score: 4 rounds and 10 squats
    Brought Remy from work!
    PR for reps, KB weight and MB weight!

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