It’s time to get ready for Spartan Race! And we are excited to announce a great training program. You’ll get to practice rope climbs, wall climbs, tire flips, hill climbs, etc. The 30 burpee penalties won’t even be a threat. Only 14 spots available. Book your spot here.
Deadlifts x 5
4 sets @ 80%
2 rounds
25 Mountain Climbers (2-count)
20 Deadlifts
15 Hang Power Cleans (135/95#/60%)
Mob. and WUx2
Deadlifts
5 x (#85, 105, 145, 145, 145, 145)
WOD: 2 rounds
25 Mountain Climbers
20 Deadlifts #65
15 Hang Power Cleans #65
Time: 5:47
Great class!! Thanks Patrick π
That Spartan race training looks really fun π Can you sign up even if you may not do an actual Spartan race??
Absolutely!
I will if you will Alaina!
Do you take old people Kevin?
Jackie!!
All are welcome!
Gotta check the schedule but I would really like to Jackie π
Doesn’t it sound fun?!
Awesome class Patrick. Gonna feel this one tonight:)
time 7:20 π
Mob
WUx2
Extra ankle mobility Voodoo band (thanks Kevin)
Deadlifts
145-175-205-235-235-235-235
WOD: 2 rounds
25 Mountain Climbers
20 Deadlifts #100
15 Hang Power Cleans #100
Time: 5:09
DL x 5
4 sets @ 80% – 225#
WOD
115#
4:41
DL x5
125 145 165 then 3 sets @ 175
WOD Rx
4:22
SO fast!
DL x 5
95-145 warm ups
190-190-190-190
WOD Rx
time = 5:11
I was happy to see some mountain climbers π Thanks for the class Ron!
Deadlift 4Sets of 5Reps @ 160#
WOD: 2 Rounds
25 Mountain Climbers
20 Deadifts
15 Hang Power Clean @ 85#
Time: 5:34
Thanks for the Class Ron!
Deadlifts, worked my way up to 185#, I only did a couple sets at 185#. Easing my way back from vacation.
WOD rx’d: 8:49. Goal was to not die. Success. Also, I didn’t barf – a bonus!
Fun nooner!
WUx2
Deadlift x 5 @ 80%
wu 225-275
305-305-305-305
WOD @ 105#
Time–> 5:16
Great work morning crew!
DL x 5
4 sets @ 80% – 145#
WOD
2 Rounds
25 Mountain Climbers
20 Deadlifts
15 Hang Power Cleans #65
6:59
Thanks Ron!
Real proud of you today, you did great on this wod!
Thanks buddy! I did better than I expected!
Deadlifts x5
135-205-245-285-330-330-330-330
Wod Rx’d
3:48
Very Helen’ish. 2nd round was tough.
Cashout – 10 GHD situps + 10 Back Ext.
Nice work. I was happy you wod’ed with us today! π
Mobility
WUx2
Group mobility
Deadlifts x5
95-125-145-160-160-160-160
WOD: 2 rounds
25 Mountain Climbers
20 Deadlifts #80
15 Hang Power Cleans #80
Time: 5:32
Nice job Amy, fast time and heavy weighs π
Mobility
WUx2
Group mobility
Strength – Deadlifts x5
wu 55#, 75#
4 set @ 80% – 85#
WOD: 2 rounds
25 Mountain Climbers
20 Deadlifts #35
15 Hang Power Cleans #35
Time: 6:14
cash out – Hamstring stretch
Deadlifts
WU 95-125-145
160-160-160-160
WOD 2 Rounds
25 mountain climbers
20 Deadlifts #55
15 hang power clean #55
Time: 6:41
Fun time had by all! Was really glad to finally get back to an 8:30am class
M+WUx2
Group mob/wu
Deadlift x5
4 sets @ 80% 115lb
WOD: 2 rounds of
25 mountain climbers (R+L=1)
20 deadlifts
15 hang power cleans (60%) 60lb
Time: 5:54
Cashout: Hamstring stretch on post
Mob. and WUx2
Deadlifts
Warmup at 85, 105 x 5
4 sets of 5 @ 130
WOD: 2 rounds
25 Mountain Climbers
20 Deadlifts #50
15 Hang Power Cleans #50
Time: 6:55
Oy, Mountain Climbers!
Loved the class Patrick. It’s like Don Johnson was our coach with that Miami tan! π
Signed up for Spartan Race training. Will definitely be out of my comfort zone. Yay!
Isn’t he handsome with a tan π
Mob
WU x2
Group Mob
Deadlifts
4 sets x5 @ 80% (180#)
WU-125-145-175
WOD: 2 Rounds
25 Mtn Climbers
20 Deadlifts (60#)
15 Hang Power Cleans(60#)
Time: 5.35
– Mob
– WUx2
– Group mob
Deadlifts x5…
135-185-225-250-250-225-225
WOD: 2 rounds of…
– 25 mountain climbers
– 20 deadlifts 95#
– 15 HPC
time = 6:48
Wow, that kicked my butt after having been away for a while. Glad to be back though!
WUx2
group mob
Deadliftsx 5
135-225-320-320-320-320
WOD Rx
2 rounds
25 Mountain Climbers
20 Deadlifts #135
15 Hang Power Cleans #135
Time: 8:08
HPCs were slow and broken up…one of my goats for sure.
Strength: Deadlift – 5x
4 sets @ 80%
5 x 95 – 5 x 120 – 5 x 145 – WU’s
80% @ 160# (felt super heavy!)
WOD: 2 rounds (15 min time cap)
25 mountain climbers (2 count)
20 Deadlifts
15 Hang Power Clean (@60% = 55#)
Time: 5 min
Deadlift 4 sets of 5 @ 80%
WU 5x 105,115,125
4 sets of 5 @ 135#
WOD: 2 rounds
25 mountain climbers
20 deadlifts 60#
15 hang power cleans 60#
Time: 3:55
Cash out 500m row — 2:03
mob wux1
group mob
deadlift x 5
4 set
wu
135×5 185×5
225×5 255×5 255×5 255×5
WOD 2 round
25 mountain climber
20 deadlift 120#
15 hang power clean 120#
time 4:58
Deadlifts 4 x 5 reps @ 80%
(135 – 185 – 225)Wu 255 – 255 – 255 – 255
WOD rx’d 3:30
Before and after class was able to get bar muscle ups. Wasn’t able to string any together but happy with their efficiency. Happy to get them again, I’ve been trying for the last two+ weeks with no luck.
Crazy fast time!! And your bar muscle ups looked good!
I was happy to see you tonight, it had been too long!
Deadlift x5 @150#
WOD. 2 rounds
25 double count grasshoppers
20 deadlifts @70#
15 HPC @70#
Time: 4:29
Kinda liked this one. βΊοΈ
Open gym: split jerks
55#x5-65#x3-75#x3-75#x3-85#x3
Dipping forward. Need to focus on keeping myself upright
Du practice. Arms flailing. Everywhere. Got 6 in a row tonight.
Side note: great job on tackling 15.5 tonight Chantal! And awesome PR Kim!!!
Man you are one strong lady! Good job V!
DL 4×5 @ 230#
Wod @ 85#
Time: 4:09
Should have used the Rx weight, but the math didn’t work
Open gym – 15.5 rx’d, 16:30. I was really bummed to miss it before I left because of the flu, I had promised myself I would do it when I’m back. Glad I did. Thanks Kimmy for partnering up, and everyone else who was around for cheering!
Open gym
5 rounds
30s KB Push Press (R) 53#
30s KB Push Press (L)
1 min Burpees
Score – 158
Thanks for the class Amanda!!
Dead lifts @ 160# 4 sets x 5 reps
2 Rounds:
25 Mountain Climber
20 Dead Lifts @ 65#
15 Hang power Cleans @ 65#
Time = 5:47
HPC were tough.
Mobility
Wux1
Deadlifts x5
225-275-315-335-335-335-335-335
WOD
Time: 3:21 RX
Mob and WUx2
Dead lifts 55# reps x 5, 75# x 5 reps and 90# 4 sets x 5 reps
2 Rounds:
25 Mountain Climber
20 Dead Lifts @ 55#
15 Hang power Cleans @ 55#
Time = 5:18
Huge 7pm class !!
Deadlifts x5
145 x 4 sets
WOD @ 105#
6:54 (hpc were tough at the end )