Thanks for coming in this morning Sonya! Nice to see some old and new faces today.
Mark D
MMOB + Group WU & MOB + 41 Bday Burpees
DB Press x15
4 sets – 30#
1-2 = 15 reps
3-4 – short 6 reps so did them in a 5th set
AMRAP in 3 min
10 Down-ups
10 Box Steps (24/20”) – 20″
10 Russian KBS (70/50#) – 50#
Rest 1 min
Complete 3 cycles
TOTAL: 130 reps
Heather S
Happy Birthday Shane!! Sorry I missed your burpees…
Heather S
DB Press x15
4 sets: 10#, 15#, 15#, 20
AMRAP in 3 min
10 Down-ups
10 Box Steps (24/20”)
10 Russian KBS (70/50#)
Rest 1 min
Complete 3 cycles
Total 198 Rx
Looked like this:
1st round after the down ups “OMG I’m keeping up with Del!!”
1st round after the step-ups “OK Del’s ahead but I’ll catch him with the KBS”
1st round after the KBS “Del? Del who?”
Nice job Del 🙂
stephdh120
DB Press x 15
10-15-20-20#
AMRAP 3mins x3
10 DownUps
10 Box Steps(20″)
10 Russian KBS (40#)
Rest 1 Min
Total: 148(53-50-45)
Tara Betts
DB Press x15
10-15-20-20
AMRAP 3 mins
10 Down ups
10 step ups(12″)
10 KBS @40#
Rest 1 min
Repeat for three rounds
Total: 133
francis landry
wux1
group wu
DB Press x15
25-30-35-30
WOD Rx
AMRAP in 3 min
10 Down-ups
10 Box Steps (24”)
10 Russian KBS (70#)
Rest 1 min
Complete 3 cycles
Total 167
Gilles
mob +41 burpees for Shane
group mob wu
DB press x 15 4 set
25×15 30×15 30×15 30×15
AMRAP 3 min
10 down up
10 box step up
10 russian KBS
rest 1 min
complete 3 cycle
60-61-63=184
Aubrey Kirkpatrick
wux1
group wu
DB Press x15
20-20-25-20
WOD
AMRAP in 3 min
10 Down-ups
10 Box Steps (24” 1st rnd…20)
10 Russian KBS (70#)
Rest 1 min
Complete 3 cycles
Total 195
65,65,65
Blake
WOD as Rx’d
77 – 73 – 67 = 217
Fun workout!
Melanie M
DB Press x15
4 sets
10 – 15 – 15 – 15
The last three sets I had to stop early because of a twinge in my elbow..
AMRAP in 3 min
10 Down-ups
10 Box Steps (20”)
10 Russian KBS (45#)
Rest 1 min
Complete 3 cycles
After Kevin’s gentle suggestion I decided to use the 45# KB 🤣..
My legs were still pretty shot after yesterday’s workout and I really had to push to keep them moving..
62 – 61 – 60 = 183
Stacey
DB Press x15
4 sets with 10# DB
AMRAP in 3 min
10 Down-ups
10 Box Steps (18”)
10 Russian KBS (30#)
Rest 1 min
Complete 3 cycles
48 – 48 – 43 = 139
Remi F
DB Press x15
4 sets
25-25-25-25#
AMRAP in 3 min
10 Down-ups
10 Box Steps (24”)
10 Russian KBS (70#)
Rest 1 min
Complete 3 cycles
Total: 165
Mat D
DB Press x15
4 sets
20#-20#-20#-20#
AMRAP in 3 min
10 Down-ups
10 Box Steps (24/20”)
10 Russian KBS (70/50#)
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…
Please cancel my 7am.
41 Burpees
DB Press x15
4 sets
25-25-25-25
AMRAP in 3 min
10 Down-ups
10 Box Steps (24/20”)
10 Russian KBS (50/35#)
Rest 1 min
Complete 3 cycles
66-67-68=201
41 Burpees – Happy Birthday Shane!
DB Press x15
4 sets
20-20-20-20
AMRAP in 3 min
10 Down-ups
10 Box Steps (24/20”)
10 Russian KBS (70/35#)
Rest 1 min
Complete 3 cycles
75-76-80=231
Thanks Kevin!
41 Birthday Burpees! Happy Birthday Shane!
DB Press x15
4 sets @ #25
AMRAP in 3 min
10 Down-ups
10 Box Steps (24/20”)
10 Russian KBS (50/35#)
Rest 1 min
Complete 3 cycles
66, 62, 60
total = 188
41 Birthday Burpees for Coach Shane
4 sets of DB Press x 15
20-20-25-25
WOD Rx’d
68, 66, 68
total = 202
Happy Birthday Shane!
DB Press x15 – 4 sets
20-25-30-30
AMRAP in 3 min
10 Down-ups
10 Box Steps (24”)
10 Russian KBS (70#)
Rest 1 min
76-79-78=233
Thanks Kevin!
DB Press x15 – 4 sets
20-20-25-30
AMRAP in 3 min
10 Down-ups
10 Box Steps (24”)
10 Russian KBS (70#)
Rest 1 min
84-71-68=223
Legs were shot after round 1! 😳
Thanks Kevin!
WOD Rx – 242 Reps (93+74+75)
Holy, that’s a lot of reps! 🙂
Nice work Miss!
WOD Rx’d
257 (93+86+78)
Thanks for coming in this morning Sonya! Nice to see some old and new faces today.
MMOB + Group WU & MOB + 41 Bday Burpees
DB Press x15
4 sets – 30#
1-2 = 15 reps
3-4 – short 6 reps so did them in a 5th set
AMRAP in 3 min
10 Down-ups
10 Box Steps (24/20”) – 20″
10 Russian KBS (70/50#) – 50#
Rest 1 min
Complete 3 cycles
TOTAL: 130 reps
Happy Birthday Shane!! Sorry I missed your burpees…
DB Press x15
4 sets: 10#, 15#, 15#, 20
AMRAP in 3 min
10 Down-ups
10 Box Steps (24/20”)
10 Russian KBS (70/50#)
Rest 1 min
Complete 3 cycles
Total 198 Rx
Looked like this:
1st round after the down ups “OMG I’m keeping up with Del!!”
1st round after the step-ups “OK Del’s ahead but I’ll catch him with the KBS”
1st round after the KBS “Del? Del who?”
Nice job Del 🙂
DB Press x 15
10-15-20-20#
AMRAP 3mins x3
10 DownUps
10 Box Steps(20″)
10 Russian KBS (40#)
Rest 1 Min
Total: 148(53-50-45)
DB Press x15
10-15-20-20
AMRAP 3 mins
10 Down ups
10 step ups(12″)
10 KBS @40#
Rest 1 min
Repeat for three rounds
Total: 133
wux1
group wu
DB Press x15
25-30-35-30
WOD Rx
AMRAP in 3 min
10 Down-ups
10 Box Steps (24”)
10 Russian KBS (70#)
Rest 1 min
Complete 3 cycles
Total 167
mob +41 burpees for Shane
group mob wu
DB press x 15 4 set
25×15 30×15 30×15 30×15
AMRAP 3 min
10 down up
10 box step up
10 russian KBS
rest 1 min
complete 3 cycle
60-61-63=184
wux1
group wu
DB Press x15
20-20-25-20
WOD
AMRAP in 3 min
10 Down-ups
10 Box Steps (24” 1st rnd…20)
10 Russian KBS (70#)
Rest 1 min
Complete 3 cycles
Total 195
65,65,65
WOD as Rx’d
77 – 73 – 67 = 217
Fun workout!
DB Press x15
4 sets
10 – 15 – 15 – 15
The last three sets I had to stop early because of a twinge in my elbow..
AMRAP in 3 min
10 Down-ups
10 Box Steps (20”)
10 Russian KBS (45#)
Rest 1 min
Complete 3 cycles
After Kevin’s gentle suggestion I decided to use the 45# KB 🤣..
My legs were still pretty shot after yesterday’s workout and I really had to push to keep them moving..
62 – 61 – 60 = 183
DB Press x15
4 sets with 10# DB
AMRAP in 3 min
10 Down-ups
10 Box Steps (18”)
10 Russian KBS (30#)
Rest 1 min
Complete 3 cycles
48 – 48 – 43 = 139
DB Press x15
4 sets
25-25-25-25#
AMRAP in 3 min
10 Down-ups
10 Box Steps (24”)
10 Russian KBS (70#)
Rest 1 min
Complete 3 cycles
Total: 165
DB Press x15
4 sets
20#-20#-20#-20#
AMRAP in 3 min
10 Down-ups
10 Box Steps (24/20”)
10 Russian KBS (70/50#)
Rest 1 min, Complete 3 cycles
Total: 189 Reps