They are calling for thundershowers tomorrow, which might put a damper on our outdoor workout. Check the site tomorrow before you come to see where we’re going to be.
Yup, you get two for the price of one!
3 rounds of:
10 Toes to bar
20 Front Squats (95/65#)
Then 3 rounds of:
10 Toes to bar
20 Double unders
Johan gets a muscle-up! Β VIDEO
Hey Kev, you can start thinking about a scaling WOD for me because my wrist is pretty bad now!
All those exercises will be out of question!
fack that really sucks dude π
yeah, it sucks!
OK, I’ll start thinking this afternoon.
Push Jerk 3-3-3-3-3
75-95-115-135-155×1 but lost balance and leaned against the wall until help came.
(wow am I ever weak these days)
WOD as prescribed:
3 rounds of:
10 Toes to bar
20 Front Squats (95/65#)
Then 3 rounds of:
10 Toes to bar
20 Double unders
Time: 12:55
That was a really nice wall rest technique π
CFWU x 2
Strength – Press
1-1-1-F-1-F
75-95-115-125-125-130
Tried for the 130, but it had a bit of a jump in it
10 Burpees
WOD – BOGO
3 Rounds of
10 Toes to Bar
20 Front Squats 95#
and then
3 Rounds of
10 Toes to Bar
20 Double Unders
Time: 17:34
That was a hard one, but I really liked it! I think Matt found another t-shirt for your Kevin, “Is this for time?”
Cleans x5
45-95-115-135-155
WOD – 9:00
I quite enjoyed this one. Good job morning crew!!
Warm up times 2
Strength Deadlift 3s
125-135-145-155-165 (MC it’s crazy that you lifted this weight throughout the WOD yesterday! Props to you for that!)
WOD 3 rounds of
10 Toes to the bar
10 65# front squats
then
3 rounds of
10 V-snaps
20 DUs
Time: 18:53
Third night of 4 hour sleeps and I’m beat and let my tired inside voice get the best of me on this one… I will say I am proud for getting for doing toes to the bar on the first 3 rounds because it was my first time doing those. However, I am bummed that I did not finish the WOD as prescribed. I do promise myself to get it done next time and will work on improving and getting passed my toes to bar fears… Thank you for all your encouragements – I really needed them this morning!
So impressed with Steph and Corinna who did all 60 toes to bar! Congrats girls π Great job to the whole 7 am crew! Dominique it was great to have you with us – safe travels back to Montreal.
You did amazing! You are way to hard on yourself!
Thank Tracy you’re a sweetheart π looking forward to seeing you tomorrow π
WU x2 (with 5 strict pullups in a row..yay!)
Strength – Push Jerk x3
65-70-80-90-95(PR Reps)
BOGO WOD
As RX’d
Time – 12:51
Doubles were awesome today! PR of 29 in a row before the WOD. Happy Weekend!!
Congrats Johan!!!
Sorry Kevin I am going to cancel my 530 spot, going to rest the leg for the weekend
I will be back on Monday.
Hey Kevin
I have to cancel my 6:30 for tonight.
Kevin, I took a 5:30 class, can you cancel my 4:15?
Hey Kevin. Just got back from my App with Brett LeBlanc. I am ordered to ice all evening every 15 mins and if I went to class it would ruin what he did today (you were right about the metal things:( ) Sorry sorry for the short notice. I always took class after seeing him before. Was looking forward to the toes to bar. I like/hate that one! lol Sorry Again.
Thanks for all the words of encouragement to the 7:00 a.m crew. Great job this morning Gabrielle. You certainly should not feel bummed about anything. You always give 100%!!! I hope you get some quality hours of sleep tonight.
Thank you Corinna π I’m hoping for a good sleep tonight too!!!
Warm Up x 2
Front Squats @ 5 reps.
65-75-90-100-110
WOD β BOGO
3 Rounds of
10 Toes to Bar
20 Front Squats 65#
and then
3 Rounds of
10 Toes to Bar
60 single skips
Time: 13:55
First 3 rounds of toes to bar were not too bad. Last 3 were just yucky!
Warm up x 2
Strength, push press x1 (thanks Lisa for the tip)
65, 75, 80, 85, 90(pr) 95 & failed at least 5 times grrr
WOD BOGO, modified
10 sit ups (to toes)
20 squats, sm box w/45#…but I think I cheated and only did 10, not sure though
10 sit ups (to toes)
60 singles…didn’t cheat on these
8:41 (which would make sence if I cheated)
Great Job 5:30 crew, and a big Thank you to the air conditioning!!!
Congratulations on the push press PR π You wouldn’t really cheat yourself out of extra fitness would you? π
lol, not on purpose anyway.
Yeah, yeah, yeah, see you in the morning! π
Guess that means I better reregister and make sure I’m there tomorrow morning too LOL… I was talking about tomorrow night, but yes, I’ll see you tomorrow morning π
I thought that was the plan…lol, we have to work on our communication skills.
LOL for sure!
Well Kev modified my WOD today because of my wrist and for sure, it wasn’t easier!
One arm snatch (left arm) 3RM–” 65-85-95(only 1 rep)
WOD
3rds:
10 v-snaps
20 front squats (95#…with the rack)
then
3 rds:
10 v-snaps
20 knee tuck jumps
7:43
Push Jerk – 1RM
95-115-135-155-175-185(PR by 10) π
WOD (95#):
12:14
Front Squats were Ok. Toes to bar were good. Double Unders were great. All three rounds of DUs were unbroken. π Great job 5:30 crew!
CFWUx2
Shoulder Press x3
95-105-115-120-125
WOD:
3 rounds of
10 Toes to the bar
10 Front squats @95
3 rounds of
10 Toes to the bar
20 DUs
Time: Jeff + 3 seconds
Great job Jeff and Dan, must say missing the competition…
Can’t wait to have you back!
When are you coming back Marce???We are missing you man.
Yeah Marcel, what percentage back to normal are you?
Strength 5×1
cleans 115-125-135-145-150(PR)
WOD:
3 rounds:
10 toes to bar
20 front squats (65lb)
3 rounds:
10 toes to bar
20 Double Unders
Time: 7:31
HOLY CRAP SONIA!
Nice fricken time!
WU x 2
Strength = Push Press x 3
3-3-3-3-3
95-105-115-135-145(PR for reps)
WOD:
3 rounds:
10 toes to bar
20 front squats (85lb)
3 rounds:
10 toes to bar
20 Double Unders
Time: 14:23
Great work 6:30 crew!
CFWU x2
Strength: Push Jerk
3x 65-70-75-80-85
WOD:
3 rounds of:
10 Toes to bar (scaled: v-snaps)
20 Front squats, 55#
then 3 rounds of:
10 Toes to bar (scaled: v-snaps)
20 DUs
Time: 15:59
Those #’s are wrong for my push-jerk…I only went up to 75.