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
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!
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.
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.
OH! And thanks for sharing a bar Elba! You rock!
Front Squat
5RM
#[email protected], need to go higher
21-15-9 reps
Front Squats @ 75% of 5 RM 135#
Burpees Over Bar
Time: 9:23
Thanks Kevin
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!
Front squat 5RM
40-45-50-60-65-70
WOD
21-15-19
Front squats with 45#
Burbles over bar
13:30
lol @ burbles hahha my burpees should definitely be called burbles
LOL Lindsay!
Lol!
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!
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! 🙂
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!
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.
Front squats to 110#
WOD with 80#: 10:29
I hope I never have to do that terrible workout again.
Don’t say that too loud.
Please cancel my 4pm spot.
Actually, cancel that. I’ll be there at 4. Sorry about that!
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
Front sq X5
50-65-80-90-95#
WOD .15min cap
21-15-9
Front sq (75#)
Burpees over bar
Time: 10.16
MOB + WU + Group
Front Squats x5 @ 75-110-130-150-160-170(failed on first rep and ran out of time)
WOD @ 115#
Time > 13:03
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.
mob wux1
front squat 5 RM
105-135-150-170-180-195
21-15-9
front squat 135#
burpees over bar
10:35
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
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!
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 !!!
Front Squat
5RM
95-115-135-155-165#
21-15-9 reps
Front Squats @ 75% of 5RM (125#)
Burpees Over Bar
9:22
MOB + WU + Group
Front Squats x5 @ 75-95-110-130-155
WOD @ 115# for 21 and 85# for last 2 sets
Time 8:29
Thanks Amanda
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.