Today is Change for Change. Bring in $5 if you’d like to switch up your workout from something this month.Β
QOD: What person from history would you want to do a WOD with?
Strength – 2RM Thrusters
AMRAP in 10 min
20 Double Unders
2 Thrusters (95/65# or 60%)
20 Double Unders
4 Thrusters
20 Double Unders
6 Thrusters
…etc.
Score is amount of completed Thrusters
Strength β 2RM Thrusters
65-75-85-95-100
Change for Change yay!
7 rounds
7 thrusters @ 45#
7 OH lunges @ 45#
7 Dips (w purple band- I dream of the day I can do unassisted ring dips in a WOD)
time = 8:39
I liked this one but wow shoulder burn.
Change for change and y ou still ended up doing Thrusters. You are doing it wrong, Maria… lol
Haha! I know but I like thrusters! I’m crazy I know.
Way to go Maria!!!
Just came in for some Thruster strength work.
Thrusters x2
135-155-165-175-185-195-200(x1)
The 195 and 200 are both PRs. Wasn’t expecting it, as my triceps are still sore from Monday!
Good job!
Congrats on the PRs!!
Strength β 2RM Thrusters
15-15-15-20-20-20-25-25-25
AMRAP in 10 min
20 Double Unders (60 Singles)
2 Thrusters (95/65# or 60%)
20 Double Unders
4 Thrusters
20 Double Unders
6 Thrusters
20# thrusters + Singles –
Score 42
Also I want to apologize for the crying baby at the 8:30 class
REALLY REALLY Really sorry! Really!
Don’t be sorry! I’m super happy that you get to expose your wee one to a healthy lifestyle! π
Good work this morning! And don’t worry about the kid crying, it happens. π
The 8:30 class is use to it, trust me. Luna has her days too;)
There was a baby in the 8:30 class? π
With all the grunting, yelling, and swearing we do…your beautiful little girl fit right in! Hope she’s feeling better now!
Mob/WU
Group Mob
Thrusters x 2
115 – 135 – 150 – 160 – 170 – 180(f)
“Change-for-Change” (May 26 Rx’d)
15-12-9 reps
— Power Clean @ 115#
— Lateral Burpee-Over-Bar w/ clap
Rest 3 min, then
15-12-9 reps
— Shoulder-to-Overhead @ 115#
— Toes-to-Bar
TIME: 15:00:56
Wu x2
Push Press 2RM
115-130-140-160-170-180(PR this was my 1RM)
AMRAP in 10 min
20 Double Unders
2 Thrusters Modified to Push Press @ 75
20 Double Unders
4 PP
20 Double Unders
6 PP
118 reps and all DUs were unbroken.
Thanks Kevin for helping me modify the wod. Knee held up pretty good all day, just hope it holds up through tonight’s ball game.
M+WUx2
Group Mobility
Strength
Thrusters 2RM
2-2-2-2-2-2
Start about 65%, finish about 100%
35lb, 40lb, 45lb, 50lb, 55lb, 60lb
WOD (change for change)
7 rounds of:
7 thrusters (kept light for meet tomorrow) 30lb
7 OH lunges 10lb
7 piralettes
Time: 8:37
May 16th, I did the same WOD with 35lb thrusters and got 9:25
Mobility
WUx1
Group Mob
2RM Thrusters:
65-75-85-95-105(1)PR
“Tag with the Girls” With Gillyon Great Partner!
Fran
21-15-9 reps
Thrusters (95/65#)
Pullups
Annie
50-40-30-20-10 reps of:
Double Unders
Situps
Karen
150 Wall Balls (20/14#)
Time: 15:21 RX
Thanks Gillyon Happy you asked me to try this one with you!
Great Class Mario!! Happy Friday Everyone!
Awesomely done ladies!! Rx too!
Crazy Score π You two made a great team !!
wux2
16 bday burpees
group wu
Strength β 2RM Thrusters
135-145-155-165-175-185(F)
AMRAP in 10 min – scaled to singles
60 Singles
2 Thrusters (95#)
60 Singles
4 Thrusters
60 Singles
6 Thrusters
Score 48
WOD Rx = 61 reps
(5 of 16 thrusters)
Woooo…
Great job Mario!!
Strength β 2RM Thrusters
45-55-65-75-80-85-90-95# (10# PR)
AMRAP in 10 min
20 Double Unders (60 Singles)
2 Thrusters (95/65# or 60%)
20 Double Unders
4 Thrusters
20 Double Unders
6 Thrusters
55# thrusters + Singles β
Score 48
Nice PR BJ! And nice score on the WOD!
Thanks! π
Congrats on the awesome PR!!
Mobility
WUx1
Group Mob
2RM Thrusters:
65-75-85-95-105
βTag with the Girlsβ with Steph. π
Fran
21-15-9 reps
Thrusters (95/65#)
Pullups
Annie
50-40-30-20-10 reps of:
Double Unders
Situps
Karen
150 Wall Balls (20/14#)
15:21 rx’d
Great partner WOD.
Steph, you are a wicked partner. So much fun. We were flying! π
wow I guess you two were flying!! Nice work π
Holy Moly, Nice job girls!
You guys did amazing!!!
mobility
wux2
group mobilty
Strength β 2RM Thrusters
50-60-70-80-90-100
AMRAP in 10 min β scaled to singles
60 Singles
2 Thrusters (65#)
60 Singles
4 Thrusters
60 Singles
6 Thrusters
Score: 49
WOw……awesome score π
– Mob
– WUx2
– Group mob
Thrusters x2…
95-105-115-125-135(10# PR)-140
WOD @ 85#, doubles scaled to singles = 36
2RM Thrusters
Matched my previous at 70#.
Trying to master the hip thrust (hehe) before I go heavier
WOD: singles and 45#
68reps
1.3km run with Baukje.
Strength 2RM Thruster
55-65-75-80-85-90(1)(f)
WOD Rx (Yay!!)
42 reps
I’m rarely competitive (except with Kevin Mac, Debbie, and sometimes Amber) but today I hit a goal I never knew I was aiming for: I tied Heather S. on an Rx WOD. I feel like I made it to a whole new playing field. π
Awesome!! π
Way to go!!
Mob + WUx1
Strength 2RM Thruster
65-70-75-85-95-100
The last rep at 100 was not pretty! lol
Change for change
Chose last Sunday’s WOD
5Rounds
50DU
10DL @ 100#
30 ab mat sit ups
13:54
Great time!! Nice thruster weight too π
Thanks π PR for reps!
I had no idea what was a good time for the wod so I had a “just keep swimming” mentality to it lol
Mobility
WUx1
Group Mob
2RM Thrusters:
95-115-135-145-155 Fun times with Joey!
βTag with the Girlsβ with Krystal
Fran
21-15-9 reps
Thrusters (95/65#)
Pullups
Annie
50-40-30-20-10 reps of:
Double Unders
Situps
Karen
150 Wall Balls (20/14#)
19:10
I was pretty excited about the wod, had been anticipating it all day. I thought I was going to get to yell at Krystal, turns out… I could barely talk in between rest periods π π Reebs you did great!
Thanks Mario!
Mob, WUx2
Group Mob
C4C 5/29/2014
1 RM clean and jerk
Focused on squat cleans and split jerks
65 (x3) – 95 (x3) – 105 – 115 – 125 (previous PR) – 130 (fail)
No PR π
5×3 rep back squat @ 135#
All lifts successful π this was technically a PR – last time I did back squats was in September at 125#
Great job John!!
Mobility and Wu
Group mobility
Strength 2rm thrusters
135/155/175/195/195/205 x 1 didn’t rack it properly and dropped it forward on the way down. Great sharing the bar Jeff. Man your overhead presses are insane!
Wod: Amrap in 10 minutes
20 du’s
2 thrusters @ 95#
20 du’s
4 thrusters… Etc…. Increase thruster by 2
Rx’d 70 thrusters (14 in the rounds of 16)
Got tough after the round of 8
Great class Mario, great work 6:45 crew!
Great score!!
Mobility
WU X 1
Group Mobility
Thrusters X 2
135-155-175-195-215-235(PR)
Fun sharing the bar tonight Shane!
WOD @ 95# and Single-Double X 10 + 20 SIngles
Score – 30
Fun class tonight Mario!
Mob. and WUx2
Group Mob.
Thrusters x 2
35-45-55-65-75-80-85 PR
Thanks Melanie and Joanne
WOD @ #55 with singles…..Achilles still can’t handle the doubles yet
Score: 68
Great class Mario and so nice to see the afternoon crew too π
WU x 2
Mobility
1 arm KB Thrusters x 2
40-45-50-60-60-60
Change for Change
AMRAP in 20 min
200 m run
7 one arm KB Power Cleans
7 C2B Pull Ups
7 rounds + 200 m run
Mobility
WUx1
Group wu
Thrusters (2RM)
35-45-55-65-75-80-85 (Not sure, but I think it may be a PR)
Change 4 change
5 Rounds
50 DU
10 Deadlift @ 110#
30 sit ups
14:21
Mob
WUx2
Group mob
Thrusters x2β¦
95-105-115-125-135-145-145
WODas Rx’d
@ 95#, doubles
Did 10 DU’s into the 10’s of Thrusters.