Hang Power Cleans
3 sets of 8reps (55# / 65# / 75# x 4 reps / completed a 4th set of 8 reps @ 70#).
WOD – (Orange)
10-8-6-4-2 reps
Hang Power Clean (70#)
Front Squat (70#)
Cashout:
100 Russian Twists
Thanks Ingrid!!
Jackie
Monsta!!
Jackie
Warmup & Mobility
HPC
4 Sets of 5 Reps
55(WU), 60, 65, 70, 75
WOD @ 45#
10-8-6-4-2
HPC
FS
Unbroken. 3:10
Cashout: 100 Russian Twists @ 25#
Lots of PR’s this morning. Fun!!
heididaigle
Nice Work Jackie…unbroken!
Audrey
Hang Power Clean
5 Sets of 3 Reps
65(WU), 85, 95, 105, 110, 115, 120
WOD Purple (boosted)
10-8-6-4-2
Hang Power Clean @75#
Front Squat @75#
Total: 3:26
Cashout: 100 Russian Twists
It was a fun day with the bar!
Kelly B
Hang Power Cleans
5 sets of 3 reps
55-75-85-105-115 (deadlifted it, chickened out, worried about shoulder), 105#
10-8-6-4-2 reps (Purple)
Hang Power Clean (65#)
Front Squat
Time: 2:03 (couldn’t catch that speedy Gilles! Good job on your PR)
Thanks Ingrid. Good work everyone.
heididaigle
Super fast!
Rémi F.
Hang Power Cleans
5 sets of 3 reps
95-115-135-145-155
10-8-6-4-2 reps
Hang Power Clean
Front Squat (85#)
3:05 …do 95# next time.
Ryanne
Hang Power Cleans
5 sets of 3 reps
85,95,105,115 (2), 115(1)
10-8-6-4-2 reps
Hang Power Clean (65#) – purple
Front Squat
1:58 Speedy on
Cashout 100 Russian twists with 15#plate
Catherine Wilson
Mobility and Warm-up
Strength – (Yellow)
Hang Power Cleans
3 sets of 8 reps
35, 45, 55 (Orange III is 50×8)
Then when coach says how did that feel, “good”
So now what are you going to do…The answer is always
“Add more weight!”
60 x 5 For Blue!
WOD – (Yellow)
10-8-6-4-2 reps
Hang Power Clean (35)
Front Squat (35)
3:00
Cashout:
100 Russian Twists with 10lb weigh
Okay, so math in the morning is not my strong suit.I thought I was doing 50lb, but really was 55lbs.
Good thing I write it down like (bar+15+15+5+5)
So when I can do the maths, I use the calculator 🙂
Thanks for pushing me that little bit extra this morning Ingrid.
Turns out I really did need it!
Cheryl
Hang Power Cleans
4 sets of 5 reps: 55-65-70-75# (leveled up to Blue 3 yay!)
10-8-6-4-2 reps
Hang Power Clean (35#)
Front Squat
>> 3:05
Compare to JAN.30/19 >> 3:42
And a fun little cashout: 100 2-ct Russian twists with 10# plate.
Thanks Julia!
John Gunn
Hang Power Cleans
5 sets of 3 reps
95 – 115 – 125 – 135 – 145 (x2)
10-8-6-4-2 reps
Hang Power Clean 75#
Front Squat
3:31
Janet Sommerville
Hang Power Cleans
5 sets of 3 reps
65-75-85-85-85#
10-8-6-4-2 reps
Hang Power Clean (65#)
Front Squat
2:57
Laura
Hang Power Cleans
5 sets of 3 reps
To 115#
10-8-6-4-2 reps
Hang Power Clean (55#)
Front Squat
1:52
Thanks Kevin!
Christie Neate
Hang Power Cleans
5 sets of 3 reps
55-75-85-105-125#
10-8-6-4-2 reps
Hang Power Clean (65#)
Front Squat
3:16… why oh why do these 65# FS feel so heavy this week 😳
Thanks Julia!
Fred
Hang Power Cleans
5 sets of 3 reps
95-135-165-185-190-195# … that was the good part
10-8-6-4-2 reps
Hang Power Clean (135/95#)
Front Squat
Time: 5:48 … I think. That was a dumpster fire! Tried going unbroken on the first set and burnt out… after was shit show and lost count in the middle.
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…
Start here
Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Mobility and Warm-up
Strength – (Orange)
Hang Power Cleans
3 sets of 8reps (55# / 65# / 75# x 4 reps / completed a 4th set of 8 reps @ 70#).
WOD – (Orange)
10-8-6-4-2 reps
Hang Power Clean (70#)
Front Squat (70#)
Cashout:
100 Russian Twists
Thanks Ingrid!!
Monsta!!
Warmup & Mobility
HPC
4 Sets of 5 Reps
55(WU), 60, 65, 70, 75
WOD @ 45#
10-8-6-4-2
HPC
FS
Unbroken. 3:10
Cashout: 100 Russian Twists @ 25#
Lots of PR’s this morning. Fun!!
Nice Work Jackie…unbroken!
Hang Power Clean
5 Sets of 3 Reps
65(WU), 85, 95, 105, 110, 115, 120
WOD Purple (boosted)
10-8-6-4-2
Hang Power Clean @75#
Front Squat @75#
Total: 3:26
Cashout: 100 Russian Twists
It was a fun day with the bar!
Hang Power Cleans
5 sets of 3 reps
55-75-85-105-115 (deadlifted it, chickened out, worried about shoulder), 105#
10-8-6-4-2 reps (Purple)
Hang Power Clean (65#)
Front Squat
Time: 2:03 (couldn’t catch that speedy Gilles! Good job on your PR)
Thanks Ingrid. Good work everyone.
Super fast!
Hang Power Cleans
5 sets of 3 reps
95-115-135-145-155
10-8-6-4-2 reps
Hang Power Clean
Front Squat (85#)
3:05 …do 95# next time.
Hang Power Cleans
5 sets of 3 reps
85,95,105,115 (2), 115(1)
10-8-6-4-2 reps
Hang Power Clean (65#) – purple
Front Squat
1:58 Speedy on
Cashout 100 Russian twists with 15#plate
Mobility and Warm-up
Strength – (Yellow)
Hang Power Cleans
3 sets of 8 reps
35, 45, 55 (Orange III is 50×8)
Then when coach says how did that feel, “good”
So now what are you going to do…The answer is always
“Add more weight!”
60 x 5 For Blue!
WOD – (Yellow)
10-8-6-4-2 reps
Hang Power Clean (35)
Front Squat (35)
3:00
Cashout:
100 Russian Twists with 10lb weigh
Okay, so math in the morning is not my strong suit.I thought I was doing 50lb, but really was 55lbs.
Good thing I write it down like (bar+15+15+5+5)
So when I can do the maths, I use the calculator 🙂
Thanks for pushing me that little bit extra this morning Ingrid.
Turns out I really did need it!
Hang Power Cleans
4 sets of 5 reps: 55-65-70-75# (leveled up to Blue 3 yay!)
10-8-6-4-2 reps
Hang Power Clean (35#)
Front Squat
>> 3:05
Compare to JAN.30/19 >> 3:42
And a fun little cashout: 100 2-ct Russian twists with 10# plate.
Thanks Julia!
Hang Power Cleans
5 sets of 3 reps
95 – 115 – 125 – 135 – 145 (x2)
10-8-6-4-2 reps
Hang Power Clean 75#
Front Squat
3:31
Hang Power Cleans
5 sets of 3 reps
65-75-85-85-85#
10-8-6-4-2 reps
Hang Power Clean (65#)
Front Squat
2:57
Hang Power Cleans
5 sets of 3 reps
To 115#
10-8-6-4-2 reps
Hang Power Clean (55#)
Front Squat
1:52
Thanks Kevin!
Hang Power Cleans
5 sets of 3 reps
55-75-85-105-125#
10-8-6-4-2 reps
Hang Power Clean (65#)
Front Squat
3:16… why oh why do these 65# FS feel so heavy this week 😳
Thanks Julia!
Hang Power Cleans
5 sets of 3 reps
95-135-165-185-190-195# … that was the good part
10-8-6-4-2 reps
Hang Power Clean (135/95#)
Front Squat
Time: 5:48 … I think. That was a dumpster fire! Tried going unbroken on the first set and burnt out… after was shit show and lost count in the middle.
5 sets of 3 HPC
55-65-75-85(x2)-85(f)-75
10-8-6-4-2
Front Squat 55#
HPC
4:06
Hang Power Clean
5 Sets of 3 Reps
95-115-135-145-150-155
WOD Purple+
10-8-6-4-2
Hang Power Clean @115#
Front Squat @115#
Total: 2:58 (PR of 29 sec from Jan 2019)
Cashout: 100 Russian Twists
Merci Ingrid!
Hang Power Cleans
5 sets of 3 reps
55-75-85-105-125#
10-8-6-4-2 reps
Hang Power Clean (65#)
Front Squat
3:13
Thanks Julia!
Hang Power Cleans
5 sets x3
65-75-85-90-95
10-8-6-4-2
HPC (55#)
Front Squats
3:02
Cash out 100 Russian twists (2ct) 10# plate
Thanks Kevin for making me do blue 😁
Wod unbroken
hang power clean
5 set 3 rep
95-115-125-130-130
10-8-6-4-2
HPC 95#
front squat
last time 90# time 2:06
this time 95# 1:32
34 sec PR
Hang Power Cleans
5 sets of 3 reps
95-115-135-155-185(1)
10-8-6-4-2 reps
Hang Power Clean
Front Squat (95#)
3:07
No PR was under 3 minutes at 110# in 2019
Casual row
5000m 20:07
HPC x 3
55-65-75-85-90
WOD\
20-8–6-4-2
HPC @ 65#
Front Squats @ 65 #
3:45
HPC 5 sets of 3
135-165-195-215-225(2)
Wod with 135#
3:22
Kept the bar for 10’s and 8’s (one full set)
6 unbroken
4 unbroken
2 unbroken
Thanks to Marcel and Aubrey for joining me in the 5:15 women’s class.
WOD with 85#: 4:21 I think
Last time was 75# in 3:36.
Hang Power Cleans
5 sets of 5 reps
55# – 65# – 70# – 75#
85# x 3 – levelled up to purple!
10-8-6-4-2 reps (yellow)
Hang Power Clean (35#)
Front Squat
4:25
Hang Power Cleans
5 sets of 3 reps
75# – 85# – 95# – 105# (PR!!) – then did 110# Power Clean from the floor and levelled up to Purple II 😀 😀 !!!
10-8-6-4-2 reps
Hang Power Clean (55# – Blue)
Front Squat
Time: 4:11