Great work everyone. Sonia & Kevin – Thanks for telling me to get out of my comfort zone!
Sonia
No prob, anytime π
Kevin
You’re a beast on the bar now!
Jamie
CFWU x 2
Strength – Clean
1-1-1-1-1
75-90-110-110-130F
WOD – 5 Rounds of
10 SDHP 75#
5 Power Snatches
Time: 7:07
Sonia
Push Jerks – 5×3 105-115-125-125-125
OHS – 5×3 105-115-125(failed on second squat)-125(failed on second again!)-115
WOD -5 rounds of:
10 SDHP 55lb
5 power snatches
Time: 3:45
Heidi
Warm Up x 2
Strength: Front Squats @ 1 rep.
55-70-85-100(PR)-110(PR) Whoo Hoo…big day
WOD: 5 rounds of
10 SDHP (#45)
5 Power Snatches
Time: 5:37
Unlike Jane, I didn’t get out of comfort zone and didn’t make the jumped to RX’d. Disappointed with myself afterwords…coulda, shoulda! Oh well, duly noted for next time. So good for you Jane!
Welcome aboard Steve….I didn’t hear any of those “noises” you warned us about this morning. Now I’m curious.
Pierre
Push Press 3RM –> 95-115-135-155(failed)
My shoulders are feeling really weak….
WOD w/ 74# –> 3:28
Thanks Kevin for setting me a good goal! π
Hey, if you guys have nothing to do tonight, we are painting our basement! Drop by! π
But I have only 4 Coors light left! hehehe
Marc H.
Wow Pierre. Nice speed. 2 seconds faster then the pro… probably because you only had 74# and he had 75# π
Pierre
Painting is boring!
Yeah, since I knew his time, I had to beat it!
My left shoulder kept cramping while doing the SDHP….
Marcel
CFWU x 2
Strength x 3 Push Press
65-85-95-105-110
WOD 5 rounds 10 SDHP and 5 Power Snatches 75 lbs
Time: 7:11
Thanks for the push at the end EVERYONE!
Donβt worry β¦ grunting is accepted!
Marcel
Last part of that post on grunting wasn’t mine; pasting error…
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…
CFWU X 2
Strength 3-3-3-3-3
Back Squat
50-80-90-
WOD
5 rounds of:
10 SDHP (35)
5 Power Snatches
Time 5:51
Welcome Steve!
Mobility
Power Snatch review
WOD
5 rounds of:
10 SDHP #75
5 Power Snatches #75
Time 4:08
Great job today everyone!
Kevin,Mom and I need to cancel our 5:30 but we would like to go at 6:30 instead.I took the last 6:30 so if a spot comes up Mom will take it!
Deadlifts – 5RM
135-185-205-225-275 (PR for reps)
WOD (75#):
7:39
Welcome Steve!
Don’t worry … grunting is accepted!
Hi Kevin I need to cancel my 630 so Shallon’s mom can have my spot.
Got into the gym late today sooo
small warm up and some of burgenur warm up
then
WOD
5 rounds of:
10 SDHP #75
5 Power Snatches #75
4:14
nice job morning crew π
CFWU X 2
Strength Shoulder Press 5-5-5-5-5
35-40-45-50-55
WOD
5 rounds of:
10 SDHP (45#)
5 Power Snatches (45#)
time = 6:03
To recap, we have 1 spot left at 4:15 and 2 spots open at 6:30.
I would like the 4:15
That would leave a 5:30
I see i’m in thanks.
I would take Lisa 5:30 spot if its possible..?
It has been filled.
There are two 6:30 spots open.
Sorry for the late notice Kevin but I have to cancel my 4:15!!!
thats my wife in that picture
Kevin, cancel my 6:30 for tonight.
And an amazing lady that wife of yours is Dave.
Yay Gillyon!!
WU x 2
Push Press 5-5-5-5-5 / 40-45-50-65-70 (PR-Reps)
WOD – 5 rounds
10 SDHP (55#) π
5 Power Snatches
Time – 9:06 π
Great work everyone. Sonia & Kevin – Thanks for telling me to get out of my comfort zone!
No prob, anytime π
You’re a beast on the bar now!
CFWU x 2
Strength – Clean
1-1-1-1-1
75-90-110-110-130F
WOD – 5 Rounds of
10 SDHP 75#
5 Power Snatches
Time: 7:07
Push Jerks – 5×3 105-115-125-125-125
OHS – 5×3 105-115-125(failed on second squat)-125(failed on second again!)-115
WOD -5 rounds of:
10 SDHP 55lb
5 power snatches
Time: 3:45
Warm Up x 2
Strength: Front Squats @ 1 rep.
55-70-85-100(PR)-110(PR) Whoo Hoo…big day
WOD: 5 rounds of
10 SDHP (#45)
5 Power Snatches
Time: 5:37
Unlike Jane, I didn’t get out of comfort zone and didn’t make the jumped to RX’d. Disappointed with myself afterwords…coulda, shoulda! Oh well, duly noted for next time. So good for you Jane!
Welcome aboard Steve….I didn’t hear any of those “noises” you warned us about this morning. Now I’m curious.
Push Press 3RM –> 95-115-135-155(failed)
My shoulders are feeling really weak….
WOD w/ 74# –> 3:28
Thanks Kevin for setting me a good goal! π
Hey, if you guys have nothing to do tonight, we are painting our basement! Drop by! π
But I have only 4 Coors light left! hehehe
Wow Pierre. Nice speed. 2 seconds faster then the pro… probably because you only had 74# and he had 75# π
Painting is boring!
Yeah, since I knew his time, I had to beat it!
My left shoulder kept cramping while doing the SDHP….
CFWU x 2
Strength x 3 Push Press
65-85-95-105-110
WOD 5 rounds 10 SDHP and 5 Power Snatches 75 lbs
Time: 7:11
Thanks for the push at the end EVERYONE!
Donβt worry β¦ grunting is accepted!
Last part of that post on grunting wasn’t mine; pasting error…
CFWU x2
Overhead Squats x3
65-75-85-95-105
WOD @75 lbs
Time: 5:53
AM
Cleans x1
45×5 (power cleans)
45×5 (squat cleans)
95×3
135-155-175-185-195-205-215(F)
PM
Thrusters x1
45×10
95×5
135-145-155-165-175-185(PR)-195(F)
5 rounds of:
10 SDHPs (75#)
5 Power Snatches (75#)
3:30
CW x 2
Squat Cleans (5s) 55-65-75-85(lost balance on after the first one)-85
WOD: 5 Rounds
10 SDHP
5 Power Snatches
Time: 5:39
Great workout 5:30. Thanks for the push at the end!!
CW x 2
Squat clean (1 rep) 65-85-95-105-115(no squat)-115(f)-115
wod: 5 rounds
10 SDHP #55
5 Power snatches #55
Time: 4:52 min