WOD: “20 to 60 in no time”
20 Calorie Row (display died at 16 calories…kept pace with Katelyn to finish off)
30 Situp Wall Balls @10#
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
Time: 9:44
I can sure tell I have been absence for awhile.
Great class Patrick. I liked this one 🙂
MARK D
MOB + WU
Group WU
OH Weighted Situps x10 – 3 sets
25# x1
35# x 2
“20 to 60 in no time” – 30 min
20 Calorie Row
30 Situp Wall Balls
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
TIME: DNF…stopped at 30 Plank Switches
Kristen
WU x 2
Group Warm up
OH weighted situps
15-20-25
WOD: “20 to 60 in no time”
20 calorie row
30 sit up wall balls
40 jumping pull ups
50 plank switches
60 flutter kicks
Time: 12:42
Thanks Patrick! & thanks to everyone for welcoming me back!! Happy to be back.
“20 to 60 in no time”
20 Calorie Row
30 Situp Wall Balls 20#
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
Time – 9:29 PR of 4 seconds
Gilles
mob wux1
group mob wu
OHweighted sit up
35×10 45×10 50×5
20 to 60 in no time
20 cal row
30 sit up wall ball
40 jumping pull up
50 plank swicth
60 flutter kick
time 6:33
Elba
Weighted sit ups
35-45-50(7 n 3)
WOD
Sit ups 14lbs ball
= 11:09
Plank switches got the best of me, i have to work on them.
Baukje
Weighted Sit ups x 10
35# – 40# – 45# (couldn’t get the last sit up!)
WOD:
12# med ball
Time: 9:48
(plank switches and flutter kicks were difficult! The kicks due to hip mobility maybe?)
“20 to 60 in no time”
20 Calorie Row
30 Situp Wall Balls – 6#
40 Jumping Pullups
40* Plank Switches
60 Flutter Kicks
10 Plank Switches
16:46, worst feeling after killing it on the first 5 minutes. everything broke down on the plank switches like i hit a brick wall, repeatedly, spent about 8-9 min getting through the first 40. If there would of been a “substitute with a burpee sandwich” I would of taken it 10 reps in. I know what to work on now, #1 on the Goat list.
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
OH Weighted Situps x10
3 sets
45-55-65
“20 to 60 in no time”
20 Calorie Row
30 Situp Wall Balls
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
Time – 9:25
WU&Mob 2×10 rep toes to rings
OH Weighted Situps x10
3 sets
25-35-35
“20 to 60 in no time”
20 Calorie Row
30 Situp Wall Balls #14
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
Time – 8:55
Most painful day I have had in months. Hope this wet weather is over soon. Thanks for the work out Patrick .
OH Weighted Situps x10 with Katelyn
35-40-45
“20 to 60 in no time”
20 Calorie Row
30 Situp Wall Balls – 10#
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
Time – 9:22
Thanks Patrick!
Mobility
WU x 2
Group WU
OH Weighted Situps x10
3 sets
35-45-45 (8 reps)
WOD: “20 to 60 in no time”
20 Calorie Row (display died at 16 calories…kept pace with Katelyn to finish off)
30 Situp Wall Balls @10#
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
Time: 9:44
I can sure tell I have been absence for awhile.
Great class Patrick. I liked this one 🙂
MOB + WU
Group WU
OH Weighted Situps x10 – 3 sets
25# x1
35# x 2
“20 to 60 in no time” – 30 min
20 Calorie Row
30 Situp Wall Balls
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
TIME: DNF…stopped at 30 Plank Switches
WU x 2
Group Warm up
OH weighted situps
15-20-25
WOD: “20 to 60 in no time”
20 calorie row
30 sit up wall balls
40 jumping pull ups
50 plank switches
60 flutter kicks
Time: 12:42
Thanks Patrick! & thanks to everyone for welcoming me back!! Happy to be back.
Welcome back!! 🙂
Jumped in with the open gym at 10,
WOD (Rx?) = 7:58
Last time was 8:17 woohoo surprise PR!
(Med Ball 20#)
OH Weighted Situps x10 – 3 sets
65-75-85
Wod with #20 med ball
6:07 (PR 53sec)
Plank switchs got hard quick.
Great job Leslie and Crystal!
WUx2
OH Weighted Situps x10
3 sets
45-65-75
“20 to 60 in no time” as Rx’d
20 Calorie Row
30 Situp Wall Balls
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
Time – 6:17
PR of 24 sec from Sept 20 2013
Great work am’ers!
OH Weighted sit ups X 10
45-65-65
WOD with 20# med ball
Time = 12:09
WU x 2
Group WU and MOB
OH Weighted Situps x10 (with the lovely Kristen! Welcome back!!)
3 sets @ 15, 20, 25
“20 to 60 in no time”
20 Calorie Row
30 Situp Wall Balls
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
10:06 (PR 23 seconds)
Fun class Patrick!
Cashout – 10 Box Jumps on the 18″ Box. Dedicated to you Coach Blake.
WUx2
OH Weighted Situps x10
3 sets
35-45-50
“20 to 60 in no time”
20 Calorie Row
30 Situp Wall Balls @ 14#
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
Time = 6: 32 ( PR of over 2 min)
Thanks Blake!
M+WU
Group mob
OH Weighted Situps x10
15-30-35lb
“20 to 60 in no time”
20 Calorie Row
30 Situp Wall Balls, 10lb
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (L+R=1 rep)
10:42
And a 400m run 🙂
Mobility
WU x 1
Group WU
OH Weighted Situps x10
3 sets
35-45-50
WOD: “20 to 60 in no time”
20 Calorie Row
30 Situp Wall Balls @14#
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
Time: 7:58
Open Gym
WOD: “20 to 60 in no time”
20 Calorie Row
30 Situp Wall Balls @20#
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
Time: 10:26 (PR of 23 seconds)
WU x 2
weighted OH Sit-ups
3 sets x 10
35-40-45
WOD
20 to 60
20 cal row
30 WB situps
40 Jumping pullups
50 Plank switches
60 flutter kicks
7:57
OH Weighted Situps x10
3 sets
65-85-95
“20 to 60 in no time”
20 Calorie Row
30 Situp Wall Balls 20#
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
Time – 9:29 PR of 4 seconds
mob wux1
group mob wu
OHweighted sit up
35×10 45×10 50×5
20 to 60 in no time
20 cal row
30 sit up wall ball
40 jumping pull up
50 plank swicth
60 flutter kick
time 6:33
Weighted sit ups
35-45-50(7 n 3)
WOD
Sit ups 14lbs ball
= 11:09
Plank switches got the best of me, i have to work on them.
Weighted Sit ups x 10
35# – 40# – 45# (couldn’t get the last sit up!)
WOD:
12# med ball
Time: 9:48
(plank switches and flutter kicks were difficult! The kicks due to hip mobility maybe?)
OH Weighted Sit-ups x 10
45 – 55 – 65
WOD as Rx’d
6:32
Great race Cara! Good work 7 PM-ers!
Very good race and fun to have you in class! Specifically your cashout rap session – I encourage that at any time!
OH weighted situps x10
55-65-75#
WOD Rx:
6:26
Cashouts: 800m run with 20# vest – thanks for joining Mandy!
Then sled pushes, x5 end to end (1 min between each set)
Thanks Shane, very fun night and I’m oh so happy about the weather!
Sounds like a fun cashout!
wod: 10:07
OH Weighted Situps x10
3 sets
45-55-65
“20 to 60 in no time”
20 Calorie Row
30 Situp Wall Balls
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
Time – 9:02
Thanks Shane & Blake thanks for the “view”…
Hahaha you guys make OH situps extremely hard with your comments that make me burst out laughing…
weighted OH Sit-ups
3 sets x 10
15# – 20# – 20#
WOD with 10# medicine ball:
10:42
Cashout: 400m run with my favourite sister.
Weighted sit ups 5-15-15
WOD with 6# ball 11:12
Hard time with the plank switches!
OH Weighted Situps x10 with Bully BJ
35-55-65×2- 55×8
“20 to 60 in no time”
20 Calorie Row
30 Situp Wall Balls – 10#
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
Time – 10:58
OHS 15-20-20
“20 to 60 in no time”
20 Calorie Row
30 Situp Wall Balls – 6#
40 Jumping Pullups
40* Plank Switches
60 Flutter Kicks
10 Plank Switches
16:46, worst feeling after killing it on the first 5 minutes. everything broke down on the plank switches like i hit a brick wall, repeatedly, spent about 8-9 min getting through the first 40. If there would of been a “substitute with a burpee sandwich” I would of taken it 10 reps in. I know what to work on now, #1 on the Goat list.
weighted OH Sit-ups
3 sets x 10
20# – 20# – 20#
WOD with 10# medicine ball:
11:10
Cashout: 400m run with my favourite sister:)