Bring a friend to any class tomorrow!
Shoulder press x 3
60-70-80-85-90%+ (AMRAP)
Amrap 12 min
15 Wallballs (20/14# @ 10′)
12 Box Jumps (24/20″)
9 C2B Pullups
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!
Start here
Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Shoulder press x 3
60-70-80-85-90%+ (AMRAP)
40-50-55-65- 70-72*4
Amrap 12 min
15 Wallballs (20/14# @ 10′) – used 12 #
12 Box Jumps (24/20″)
9 C2B Pullups
Pretty sure all my Pullups were c2b. Did them in singles
154 reps (4 rounds plus 10 wall balls )
Shoulder press x 3
60-70-80-85-90%+ (AMRAP)
140# x 6
Amrap 12 min
15 Wallballs (20# @ 10′)
12 Box Jumps – Step-Ups 20″
9 C2B Pullups – RRs
TOTAL: 5 rnds + 23 reps
Press X3
85 – 100- -115 – 125 – 135 – 140 x5
Wod with 20″ box
4rds & 2 Box Jumps / 161 reps
Shoulder press x 3
60-70-80-85-90%+ (AMRAP)
80-90-105-110-115 (7 reps)
Amrap 12 min
15 Wallballs 14#
12 Box Jumps 24″
9 C2B Pullups (did C2B for 2 rounds, then pull-ups)
163 reps
Shoulder press x 3
60-70-80-85-90%+ (AMRAP)
40-45-50-55-60 (x3) – Thanks for sharing the bar Jackie & keeping us on track for rest periods 🙂
Amrap 12 min
15 Wallballs (6# @ 10′)
12 Box Jumps (20″)
9 Ring Rows
4 rounds + 8 BJs = 167 reps
Thank you for the WOD advice Shane.
Shoulder press x3
65-75-85-95-102# 108# x1 (1RM is 120#)
AMRAP 12
15 WB @ 20#/9’ (8-7)
12 BJ @ 24” (steady, step down)
9 Butterfly pullups, some were C2B (9)
189 reps (5 + 9)
WOD rx’d: 125 reps
Switched my C2B grip to pullup grip instead of chin up grip to try to get better at them. Much slower.
Shoulder press x 3
60-70-80-85-90%+ (AMRAP)
55-65-75-80-85# (x4)
Amrap 12 min
15 Wallballs (20/14# @ 10′)
12 Box Jumps (24/20″)
9 C2B Pullups
WOD: 4 rounds + 5 reps = 149 w. 8# ball and tempo ring rows
(next time use 10# ball)
Thank you Kevin.
Wod-176 Rx’d
Press up to 121.5×4
Pressx3
75-90-105-125-125-135×1
Sore right shoulder made it tough to lift
WOD Rx
167 reps
Shoulder press x 3
35-45-50-60-63-67×2
Amrap 12 min
15 Wallballs (10# @ 10′)
12 Box Jumps (20″)
9 Ring Rows
120 reps
Shoulder press x 3
50-60-70-80-85-90%+ (AMRAP)
80-100-115-135-140-150×4
Amrap 12 min
15 Wallballs (20/14# @ 10′) – used 20#
12 Box Jumps (24/20″) 24”
9 C2B Pullups did ring rows
180 reps (5 rounds )
Press x 3
40-50-60-65-70-75(x2)….based off of 90# max. No added weight for me
12 min AMRAP
15 Wall Balls 14# @ 10′
12 Box Jumps 20″
Pull Ups (one at a time)
3 Rounds + 15 WB + 12 BJ = 135 reps
Pull ups slowed me down
Shoulder press x3
Up to 70 x2
WOD
15WB (10#)
12 box jumps
9 ring rows
Woops – 144 reps
Press 70# max
35# to 63# (x2)
WOD
15 wall balls 10#
12 box jumps 20″
9 ring rows
159 reps
Thanks Amanda!
shoulder press x 3
60-70-80-
90-100-105×3
AMRAP in 12 min
15 wall ball 14#
12 box jump 20 in
9 C2B ( ring row 0
216 rep
Shoulder press x 3
60-70-80-85-90%+ (AMRAP)
65-75-85-90-95# got 7 shoulder feels better working up to my normal numbers
Amrap 12 min
15 Wallballs (20/14# @ 10′)
12 Box Jumps (24/20″)
9 C2B Pullups
171 RX
OG
worked on power cleans
Tried handstand push-ups and got my first ones total of 3 strict
Shoulder press x 3
60-70-80-85-90%+ (AMRAP)
50-60-70-80-90 7 reps
Amrap 12 min
15 Wallballs (20/14# @ 10′) 14#
12 Box Jumps (24/20″) 20’
9 C2B Pullups ring rows
200 reps
Had a wicked fall on the box, ended up doing a flip over the top, luckily minor damage to ego and my hands lol!
Thanks Shane!
Great recovery Aubrey! I was so worried that you fell, I hesitated just a bit longer on my next Box Jumps!
Press – 120(3)
WOD Rx – 181 reps
OG
Back Squats x 3
60-70-80-85-90%+
105-125-145-165-175-185×3 felt off ,need rest day haha
*Shoulder press *
Shoulder press x 3
60-70-80-85-90%+ (AMRAP)
40-50-55-65-70-75X3
Amrap 12 min
15 Wallballs 8# @ 10′
12 Box Jumps 20″
9 C2B Pullups – jumping pullups 2inches below wrist
146
Shoulder press – 55/65/75/77/4 reps @ 81
WOD: 4 + 6 WB (14#/C2B/20″) — Really struggled with breathing on this and my C2B felt like garbage. Need to work on my kip more.
Open gym:
Superset
Front squats (4 second tempo) x 6 — 105# I was supposed to do this at #130 but it was not happening. Haven’t been working front squats enough and my groin was unhappy after all the wall balls and squats earlier in the week.
Sled push – one length (30/45/45)
Bike — legs only – 50 seconds
Rest 2:00 between sets
Superset
DB leg curl x 6 (4 second tempo) — 30#
Romanian deadlift (2 second tempo) — 125#
Back extensions x 25
Rest 2:00 between sets.
Literally had to crawl to put the bars back after that one.
Shoulder press x 3
60-70-80-85-90%+ (AMRAP)
50-60-70-72-77×4
Amrap 12 min
15 Wallballs (12# @ 10′)
12 Box Jumps (20″)
9 C2B Pullups (ring rows)
Wallball coordination zero today!
4 rounds plus 11
143 reps
Open Gym fun with Sam and Laura
Warm up
E2mom
1)20cal row
2)40DU
15 Wallballs 14#
5 Pullups (ring rows)
3)15 GHD Situps
15 Banded Good Mornings
3 rounds
4 count Front Squats 3×6 – 85#
2 count Lunges 3×12 – 15#
Step ups 3×25 20″ box – 15#
3 rounds
DB leg Curl 3×6 – 30#
Romanian Dealift 3×12 – 100#
Back Extensions 3×25
Rest day Wed well earned!
Haha it was Thursday!! 🤦♀️
Shoulder press x 3
60-70-80-85-90%+ (AMRAP)
85-100-115-130-140-150# x3
Amrap 12 min
15 Wallballs 20#
12 Box Jumps as Step ups to 20″ box
9 C2B Pullups as Hard Ring Rows ,2 steps in
144 reps