-Get your ballots in for Rep-uary. Winner will be announced on Thursday.
-Bring a Friend Day is TOMORROW. It’s going to be awesome!!
-Feb.18 – we will be closed for Family Day.
-Feb.23 – there’s a few more spots available for the First-Aid course we’re hosting.
Press x3
60-70-80-85-90+
Big Baseline
50 cal Row
40 Front Squats (135/95#)
30 Toe-to-Bar
20 Push Jerks (135/95#/60%)
10 Muscle-Ups (20 C2B/pullups/rows)
Compare to 5/1/16
Please cancel my 6am
Press x3
65-80-95-105-110-117×5 (not sure how that happened)
Think it’s my first time doing this one. Kinda liked it.
Rx’d
12:39
Row – 2:38
FS – 15+10+9+6
T2B – 12+10+8
PJ – 12+8
BMU – 4+2+2+2
Press x3
60-70-80-85-90+
#75-95-115-125-135-145 X 2
Big Baseline
50 cal Row (2:45 ish)
40 Front Squats (135/95#) #95 (13-12-8-7)
30 Toe-to-Bar (Knee raises 10-10-10-)
20 Push Jerks (135/95#/60%) #95 (10-10)
10 Muscle-Ups (20 C2B/pullups/rows) (pull ups, 5-5-5-5)
Compare to 5/1/16
Time: 10:57
Press x3
60-70-80-85-90+
80-95-110-115-115** (6 reps)
**should have been 120… forgot to add the weight
Big Baseline
50 cal Row (2:55)
40 Front Squats w/ 95#
30 Toe-to-Bar (5-5-5-5-3-3-2-2)
20 Push Jerks (60%) w/ 95#
10 Muscle-Ups (20 pull-ups) mostly singles
14:56…barely made it.
Press x3 85-100-115-130-140-150#(x2)
“Big Baseline”
– 50 Cal Row (finished at 3:01 or so)
– 40 Front Squats @75# (right knee)
– 30 T2B (did as hanging knee raises)
– 20 Push Jerks
– 10 Bar Muscle ups (did as 20 jumping pull ups
Time > 12:01
Pre-WOD – 1.04 mile ruck 10# in 19:09
Dumbbell Press (right hand only) x3
20 – 25 – 30 – 35 (felt great, tried 40, but couldn’t press it)
Big Baseline
50 cal Row
40 Front Squats 30# DB right hand
30 Hanging Knee Raise
20 Push Jerks 30# DB right hand
20 Ring Rows
Time – 8:45
Row – finished in ~2:30, kept over 1,000 cal/hr and maintained 23 s/m
Front squats – sets of 10
Knee raises – 8/6/5/5/3/3
Push jerks – 12/8
Ring rows – 8/5/5/2
Press x3
85-95-110-115-125×5
WOD @ 95#
14:53
Row – Didn’t check the time. About 30 seconds longer than John Gunn
FS – 20-10-10
T2B – 2 then all 1s with quick breaks
PJ – 15-5
C2B – 2 then all 1s with quick breaks
Press x3
60-70-80-85-90+
75 WU – 90-105-120-130-140(x3)
Big Baseline
50 cal Row
40 Front Squats (135/95#) – Used 95#
30 Toe-to-Bar – 6 sets of 5
20 Push Jerks (135/95#/60%) – 4 sets of 5
10 Muscle-Ups (20 C2B/pullups/rows) – 20 C2B PUs
Time: 13:44
Note: Push on the jerks to get into (2) sets for better time.
4pm class
Press
65-75-85-90-95-100(5 reps – matched my last 5 rep PR 🙂 )
WOD Rx : 14:13
Honestly going into it I didn’t think I’d be able to finish the muscle ups but I did…. very very ugly but I did.
Row took about 2:30
Squats 10-8-8-8-6
T2b 5-5-5-5 then singles cause I was trying to save my grip and shoulders
Push jerks 5-5-4-3-3
Muscle ups – all singles, very ugly, and scratches my stomach up.
Thanks everybody for cheering me on:
PR for first WOD with bar muscle ups
However I learnt I suck at them when I’m gassed
Press x3
60-70-80-85-90+
55-65-70-75-80# for 6 reps *thanks for sharing the bar Janelle & Julie!
Big Baseline
50 cal Row (3:25)
40 Front Squats (75#) *took forever!
30 Toe-to-Bar *hanging knee raises
20 Push Jerks (75#))
10 Muscle-Ups (20 ring rows)
14:32
Omg those front squats were awful.
Thanks for the class Kevin 👍🏼
mob wux1
press x3
55-65-75-85-92-97×3
big baseline
50 cal row
40 front squat 80#
30 T2B ( leg raise 0
20 push jerk
10 bar muscle up ( 20 ring row )
10:19
mob wux1
press x3
55-65-72-82-88-93×4
big baseline
50 cal row
40 front squat 95#
30 T2B
20 push jerk
10 bar muscle up
Time–>11:41
Thanks Shane!
Press x3
60-70-80-85-90+
115-135-155-165-175 x 5
Big Baseline
50 cal Row(2:23)
40 Front Squats (115#)
30 Toe-to-Bar(hanging knee raises)
20 Push Jerks (115#)
10 Muscle-Ups (20 pullups)
Time =11:54
Thanks Shane!
I am wrecked from rucking…
Press x3
60-70-80-85-90+
40# – 50# – 55# – 60# – 65#x1
Big Baseline
50 cal Row
40 Front Squats (50#)
30 Toe-to-Bar – hanging leg raises
20 Push Jerks (50#)
20 Ring Rows
Time: 14:58
Really did not think I was going to finish this one. I have destroyed my body from rucking.
Thanks for the class Shane! I’d love to try this one again when I am fresh. The front squats were absolutely horrible.
Press x3
35-55-60-70-75-80×3
WOD @ 75/T2B/pull ups
14:04
Well….what a shit show!!!
Press x3
60-70-80-85-90+
115-135-155-165-185 x 3
Big Baseline
50 cal Row
40 Front Squats
30 Toe-to-Bar
20 Push Jerks
10 Muscle-Ups
So….I tried this rx and quit in the push jerks….I was sick with a stomach bug and didn’t feel well. It seriously bothered me that I didn’t finish.
So…I tried again a couple days after and realized I just should of pushed through the first time….did it rx 17:30…past the time cap of 15min. Started the muscle ups around 12:00 but struggled terribly on the muscle ups. I’m feeling a little defeated today.
Press x3
60-70-80-85-90+
95-110-125-130-140 x 3
Big Baseline
50 cal Row(2:45)
40 Front Squats (115#)
30 Toe-to-Bar
20 Push Jerks (115#)
20 C2B pullups
Time =14:20
Press x3
55-65-75-80-85 x 2
Big Baseline
50 cal Row
40 Front Squats (55#)
30 Hanging Knee Raises
20 Push Jerks (55#)
20 Ring Rows
Time =11:44