3 rounds of
10 toes to bar
20 Front Squats (1st round @ 65#, scaled to 60# for last 2 rounds)
Then 3 rounds of
10 toes to bar
60 single skips
time 13:01
HOLY Squats! I’m hurtin’ already ð good one.
Michelle
You are not the only one! Between this morning’s front squats and the pain I am still feeling from Monday’s thrusters… going up the stairs was painful this morning.
3 rounds of:
10 toes to bar
20 Front Squats (90lbs for first 2 rounds then 85 for last round)
Then 3 rounds of:
10 toes to bar
20 Double Unders
Time: 14:23
Amanda
Nice guns, Heidi! ð
Kevin
I guess there’s been some confusion about the nutrition session and body comp test. You don’t need to attend the nutrition session to do the body comp. They are independent of one another.
Michelle
WU x 2
Strength Push Press x 3 45-50-55-65-70
3 rounds of:
10 V-snaps
20 Front Squats (60lbs)
Then 3 rounds of:
10 V-snaps
60 Singles Unders
Time: 10:27
Corinna Rodgers
Nice job on the 60 # front squats Michelle!
Greg Mac
WU x 2
Strength: Push Press x 5
65-75-85-100-110
3 rounds of:
10 V-snaps
20 Front Squats (95#)
Then 3 rounds of:
10 V-snaps
60 Singles Unders
Time: 7:58
Jo
WU x2
Deadlift x5
120 130 145 165 185 PR Reps
BOGO Rx – 7:21 5:30 PR from July/2010
Shannon
Good work Jo! You killed it ð
Heather S
Amazing PR Jo!
Martine
Wow Jo, nice PR! I wasn’t even done my first 3 round at 7:21 haha
Push Press – 5RM
95-115-135-155-175 (PR for reps by 10#)
WOD (Rx’d) —> 9:23
PR by 2:51 from July/2010.
Lora
Great PR Jeff!
Corinna Rodgers
Nice work Jeff!
Martine
Cleans 5x
65-70-70-75-75
WOD
3x
-10 v-snaps
-20 FS (65#)
then 3x
-10 v-snaps
-20 DU
Time 11:12
Those 65# FS felt like 95#! Nice job everybody!
Corinna Rodgers
Good work Martine!
Darsey
Wu x 2
Strength push press( 3s)
85-95-105-115-130
WOD BOGO
3 Rounds
10 Toes to bar
20 Front Squats- (95#)
3 rounds
10 Toes to bar
60 Singles
time: 11:44
Gabriel
Well done Darsey!
Julie
WUx2
Strength Push Press(5)
55-60-65-70-75-80(4)
WOD BOGO
3 Rounds
10 Vsnaps
20 Front Squats- (65#)
3 rounds
10 Vsnaps
60 Singles
TIME=9:27
Practiced a few pistols and tried out toes 2 bar kipping…. Kinda got the kipping part.. just need to get them toes up to that bar! lol
Heather S
WU x 2
Strength
Cleans 5’s
65-75-85-90-95
WOD: BOGO
3 rounds of:
10 V-snaps
20 Front Squats (65lbs – Round 1 unbroekn; Rounds 2&3 as 10+10)
Then 3 rounds of:
10 V-snaps
20 Double Unders
Time: 9:02
Pistols at gym and at home
Corinna Rodgers
Nice work Heather!
Francis
wu x 2
Strength cleans x 1
105-125-145-165-180 (PR)
3 rounds of
10 toes to bar
20 Front Squats (95#)
Then 3 rounds of
10 toes to bar
60 single unders
time 10:08
Lora
WU x 2
Deadlift (x5)
135-185-205-225-255
Whew…that last set felt heavy tonight ð
WOD “BOGO” as Rx
3 rounds
10 T2B
20 Front squats @ 65#
then
3 rounds
10 T2B
20 double unders
Time = 11:13
All 3 sets of front squats unbroken and I felt like I had a lot more left in me with those…but toes to bar were a totally different story. OMG!!! The double under gods deserted me tonight too… ð But still very happy to do this as RX ð
Cashout – pistol practice
Jeff S
WUx2
Strength Deads x 3
135-225-245-265-285-300
Thanks for sharing the bar mark h. And great job on the Deads..
WOD
BOGO
3 Rounds
10 T2B
20 Front Squats- (95#)
3 rounds
10 T2B
60 Singles
TIME=9:01
Have to concentrate on DU for next while so could do this Rx.. Great job everyone!
3 rounds of:
10 Toes to bar
20 Front Squats (95/65#)
Then 3 rounds of:
10 Toes to bar
20 Double unders
8:24 – need more T2B practice * dont forget chalk, makes for slippery rubber grip on the only good pullup bar.
Gabriel
Great job Ed!
Tim
WU x 2
Strength: Back Squat x 5
225-235-255-315-345
3 rounds of:
10 V-snaps
20 Front Squats (95#)
Then 3 rounds of:
10 Sit ups
60 Singles Unders
Time: 9:09
Gabriel
Superb job Tim! 400 not far away!
Kevin
That should be 405 for 1 real soon!
Gabriel
WUx2
Strength – Deadlift X3
275-295-315-335
Practice breating at various stages. Kevin showed me crocodile breath technique and will use this for DL from now on. Thanks coach!
A few pistols here and there.
WOD
BOGO
3 Rounds
10 T2B
20 Front Squats- (95#)
3 rounds
10 T2B
10 DU then 40 Singles 1st round
60 Singles 2nd and 3rd
Time–> 11:37
Foam rolling.
Great job evening folks!
Heather (Mum)
WU X 2
Strength X 5 Back Squat
45-50-55-65-75
WOD BOGO
3 rounds of
10 situps
20 front squats (45)
3 rounds of
10 situps
60 singles
Time 12:11
13 sec. longer than last time but 20 lb. heavier
Kerri
WU x 2
Strenght
Push Press 1âēs
45-55-65-70-75-85-90(PR) Lovely working with you Julie!
Last time: 10:15 ( 29 sec PR) I used the rings last time for the toes to bar. I think toes to bar on the bar is more difficult. I just need to get that momentum/ monkey swing going so that I can just pop those bastard’s out!
WOD with 95# -> Rob wrote 9:02 on the board but I finished 5-10 sec. behind Jeff so probably close to 9:30. No PR today but starting to get in the groove just need to get my sleep on track.
Jason R
Push Jerk 5x’s
75-80-90-100-115
WOD BOGO
3 rounds of
10 V snaps
20 front squats (95)
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…
You better be scared Marco
How’s your wrist Marco?
I have a cast on it for a week, then another dray to see if it’s broken.
WU x 2
Strenght
OHS 1’s
45-55-65-75-85(PR)
3 rounds of:
10 V-snaps
20 Front Squats (65lbs)
Then 3 rounds of:
10 V-snaps
60 Singles Unders
Time: 9:43
Strength Front Squats
5x 55-65-75-85-90
3 rounds of
10 toes to bar
20 Front Squats (1st round @ 65#, scaled to 60# for last 2 rounds)
Then 3 rounds of
10 toes to bar
60 single skips
time 13:01
HOLY Squats! I’m hurtin’ already ð good one.
You are not the only one! Between this morning’s front squats and the pain I am still feeling from Monday’s thrusters… going up the stairs was painful this morning.
WU x 2
Strenght
Front Squat 5âēs
80 90 100 115 125
3 rounds of:
10 toes to bar
20 Front Squats (90lbs for first 2 rounds then 85 for last round)
Then 3 rounds of:
10 toes to bar
20 Double Unders
Time: 14:23
Nice guns, Heidi! ð
I guess there’s been some confusion about the nutrition session and body comp test. You don’t need to attend the nutrition session to do the body comp. They are independent of one another.
WU x 2
Strength Push Press x 3 45-50-55-65-70
3 rounds of:
10 V-snaps
20 Front Squats (60lbs)
Then 3 rounds of:
10 V-snaps
60 Singles Unders
Time: 10:27
Nice job on the 60 # front squats Michelle!
WU x 2
Strength: Push Press x 5
65-75-85-100-110
3 rounds of:
10 V-snaps
20 Front Squats (95#)
Then 3 rounds of:
10 V-snaps
60 Singles Unders
Time: 7:58
WU x2
Deadlift x5
120 130 145 165 185 PR Reps
BOGO Rx – 7:21 5:30 PR from July/2010
Good work Jo! You killed it ð
Amazing PR Jo!
Wow Jo, nice PR! I wasn’t even done my first 3 round at 7:21 haha
Nice Jo!
Nice time Joanna! Huge PR! ð
That is a great PR Joanna!
WU X 2
Strength- Clean
45-55-65-75-85
WOD
3 Rounds
10 Toes to bar (V-snaps)
20 Front Squats- 65#
3 rounds
10 Toes to bar (V-snaps)
60 Singles
Time: 7:21
WU x 2
Strenght – overhead squats x 3
65×4,75×4,80×4,85
WOD : BOGO
3 rounds of:
10 V-snaps
20 Front Squats (95lbs)
Then 3 rounds of:
10 V-snaps
60 Singles Unders
Time: 8:56
Practice skill of the week – Pistols
WU x 2
Strenght â Shoulder pres x 3
50,55,60,70×2,70×1
WOD : BOGO
3 rounds of:
10 V-snaps
20 Front Squats (60lbs)
Then 3 rounds of:
10 V-snaps
60 Singles Unders
Time: 11:51
Cash out – back & shoulder stretch
Practice skill of the week â Pistols
CFWU x 2
Shoulder Press
3×95
3×105
3×115
3×140
3×155
WOD: “Bogo”
3 Rounds of
10 Toes to Bar
20 Front Squat #95
Then 3 Rounds of
10 Toes to Bar
60 Single Unders
Time: 14:05 (old time Jan 21) 14:23
CFWU x 2
Strength – Overhead Squat x 1
80-95-110-120-135(F)
Strength – “BOGO”
3 Rounds
10 Toes to Bar
20 Front Squats 95#
Then 3 Rounds of
10 Toes to Bar
20 Double Unders
Time: 7:26PR by 4:42
Crazy fast again! Whatever you’re doing different… don’t stop!
Nicely done Jamie! You are really kicking butt lately!
So very true
Real great job Jamie!
Jamie is on fire!
That’s Amazing Jamie!! You are doing great ð
Push Press – 5RM
95-115-135-155-175 (PR for reps by 10#)
WOD (Rx’d) —> 9:23
PR by 2:51 from July/2010.
Great PR Jeff!
Nice work Jeff!
Cleans 5x
65-70-70-75-75
WOD
3x
-10 v-snaps
-20 FS (65#)
then 3x
-10 v-snaps
-20 DU
Time 11:12
Those 65# FS felt like 95#! Nice job everybody!
Good work Martine!
Wu x 2
Strength push press( 3s)
85-95-105-115-130
WOD BOGO
3 Rounds
10 Toes to bar
20 Front Squats- (95#)
3 rounds
10 Toes to bar
60 Singles
time: 11:44
Well done Darsey!
WUx2
Strength Push Press(5)
55-60-65-70-75-80(4)
WOD BOGO
3 Rounds
10 Vsnaps
20 Front Squats- (65#)
3 rounds
10 Vsnaps
60 Singles
TIME=9:27
Practiced a few pistols and tried out toes 2 bar kipping…. Kinda got the kipping part.. just need to get them toes up to that bar! lol
WU x 2
Strength
Cleans 5’s
65-75-85-90-95
WOD: BOGO
3 rounds of:
10 V-snaps
20 Front Squats (65lbs – Round 1 unbroekn; Rounds 2&3 as 10+10)
Then 3 rounds of:
10 V-snaps
20 Double Unders
Time: 9:02
Pistols at gym and at home
Nice work Heather!
wu x 2
Strength cleans x 1
105-125-145-165-180 (PR)
3 rounds of
10 toes to bar
20 Front Squats (95#)
Then 3 rounds of
10 toes to bar
60 single unders
time 10:08
WU x 2
Deadlift (x5)
135-185-205-225-255
Whew…that last set felt heavy tonight ð
WOD “BOGO” as Rx
3 rounds
10 T2B
20 Front squats @ 65#
then
3 rounds
10 T2B
20 double unders
Time = 11:13
All 3 sets of front squats unbroken and I felt like I had a lot more left in me with those…but toes to bar were a totally different story. OMG!!! The double under gods deserted me tonight too… ð But still very happy to do this as RX ð
Cashout – pistol practice
WUx2
Strength Deads x 3
135-225-245-265-285-300
Thanks for sharing the bar mark h. And great job on the Deads..
WOD
BOGO
3 Rounds
10 T2B
20 Front Squats- (95#)
3 rounds
10 T2B
60 Singles
TIME=9:01
Have to concentrate on DU for next while so could do this Rx.. Great job everyone!
WU X2
Strength: Shoulder Press X5
65-75-80-85-90
WOD “BOGO”
3 rounds
10 T2B
20 Front squats @ 85#
3 rounds
10 T2B
20 double unders
T:13:45
Mobility
Row 1000m in 3:35
Warm up x2
Back squat 1rep
135- 225 – 275 – 300 – 315
WOD 1
3 rounds
6 OHS 135 lb
15 Burpees
3:40
5 mins later
3 rounds of:
10 Toes to bar
20 Front Squats (95/65#)
Then 3 rounds of:
10 Toes to bar
20 Double unders
8:24 – need more T2B practice * dont forget chalk, makes for slippery rubber grip on the only good pullup bar.
Great job Ed!
WU x 2
Strength: Back Squat x 5
225-235-255-315-345
3 rounds of:
10 V-snaps
20 Front Squats (95#)
Then 3 rounds of:
10 Sit ups
60 Singles Unders
Time: 9:09
Superb job Tim! 400 not far away!
That should be 405 for 1 real soon!
WUx2
Strength – Deadlift X3
275-295-315-335
Practice breating at various stages. Kevin showed me crocodile breath technique and will use this for DL from now on. Thanks coach!
A few pistols here and there.
WOD
BOGO
3 Rounds
10 T2B
20 Front Squats- (95#)
3 rounds
10 T2B
10 DU then 40 Singles 1st round
60 Singles 2nd and 3rd
Time–> 11:37
Foam rolling.
Great job evening folks!
WU X 2
Strength X 5 Back Squat
45-50-55-65-75
WOD BOGO
3 rounds of
10 situps
20 front squats (45)
3 rounds of
10 situps
60 singles
Time 12:11
13 sec. longer than last time but 20 lb. heavier
WU x 2
Strenght
Push Press 1âēs
45-55-65-70-75-85-90(PR) Lovely working with you Julie!
3 rounds of:
10 situps
20 Front Squats (55lbs)
Then 3 rounds of:
10 situps
60 Singles Unders
Time: 10:00
Felt great to be back!
Welcome back!
WU x2
push jerk
95×5 115×5 135×5 155×5
WOD
with V-Snaps
6:38
Back squats x 5
125-175-215-235-260 (pr for reps)
Wod as Rx’d
7:13 (1:47 pr)
Pistol practice
WOD @ Rx: 9:46
Last time: 10:15 ( 29 sec PR) I used the rings last time for the toes to bar. I think toes to bar on the bar is more difficult. I just need to get that momentum/ monkey swing going so that I can just pop those bastard’s out!
Push press:
95-100-105-120-135
WOD: as Rx’d
Time: 8:02
Swim 40minutes at YMCA afterwards!
DL 5’s
135-225-275-315-335-345
WOD with 95# -> Rob wrote 9:02 on the board but I finished 5-10 sec. behind Jeff so probably close to 9:30. No PR today but starting to get in the groove just need to get my sleep on track.
Push Jerk 5x’s
75-80-90-100-115
WOD BOGO
3 rounds of
10 V snaps
20 front squats (95)
3 rounds of
v snaps
60 singles
Time – 9:28
wux2
Strenght – Push Jerks 5x – 45-50-55-60-65
3 rounds of:
10 VS
20 Front Squats – 35lbs
Then 3 rounds of:
10 VS
60 Singles
Time: 9:27
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