Hey crew! We have a trip to the climbing gym down the street (FitRocks) on Saturday at 6pm. Come join us and climb some walls. No experience necessary.
EMOM for 10 min
2 Deadlifts
Your starting weight should be 65-70%. You can opt to change your weight every 2 minutes. Or, keep it the same and nail every rep. But the goal is to make it heavy with great form.
10-9-8…3-2-1 reps
Med Ball Situps
Med Ball Cleans
*5 burpees after each round
Compare to May 12/14
GWup
3 rounds
EMOM for 10
2 Deadlifts 65-70%
#185
#225 – 245 – 265 -285
10-9-8…3-2-1 reps
Med ball Situp #14
Med ball clean #14
5 burpee after each round
Time 11:17
Thanks Shane
EMOM for 10
2 Deadlifts
115-125-Switched to 35# KB after a few rounds, back was sore.
10-9-8…3-2-1 reps
Med ball Situp 14#
Med ball Clean 14#
5 burpee after each round
Time: 9:23 Rx
Thanks Shane!
Speedy Laura well done.
Mob + WU
Group WU
EMOM for 10
2 Deadlifts 65-70%
#185
#245-255-265-275-285
10-9-8…3-2-1 reps
Med ball Situp #20
Med ball clean #20
5 burpee after each round
Time 10:04 RX
Thanks Shane
Nice job Mario, I am going to have to drag my sorry ass out of bed to start racing with you in the morning. Tortes and the hare. I sure am not the rabbit!! 🙂
EMOM for 10 min
2 Deadlifts
Scaled to 1 Leg DLs with KB x 5/leg
Min 1-5 – 70#
Min 6-10 – 80#
10-9-8…3-2-1 reps
Med Ball Situps – 20#
Med Ball Cleans
*5 burpees after each round
Rnds 10-7: 5 Burpees…too slow
Rnds 6-1: 3 Burpees
TIME: 12:24
Thanks for the exercise switch-up Shane…felt good all around.
WOD Rx
8:27
EMOM for 10
2 Deadlifts
165 (WU)
185 – 205- 235 -245 – 260(round 9 – 2 reps & rd 10 – 1 rep (everything felt heavy this morning and back was sore)
10-9-8…3-2-1 reps
Med ball Situp #14
Med ball clean #14
5 burpee after each round
Time 11:29 – I ha.. Burpees, WOD was good until I hit round 5 and the burpees were so closed between rounds that I could not keep up, great job Laura and Mario 🙂
Great class as always Shane 🙂 Good job everyone!!
Mob + WUx1 + Crossover Symmetry
Group WU
EMOM for 10
2 Deadlifts 65-70%
135# x5
185×5
205×2-235×2-255×2-275×2-275×2
10-9-8…3-2-1 reps
Med ball Situp 14#
Med ball clean 14#
5 burpee after each round(scaled to Down ups)
Time 8:52
Thanks Shane
EMOM for 10 min
2 Deadlifts
115-125-135-145-155#
WOD with 10# Ball
11:53
Thanks Kevin!
EMOM for 10
2 Deadlifts 65-70%
#135 stuck with this weight throughout to work on form (~65%)
10-9-8…3-2-1 reps
Med ball Situp #12
Med ball clean #12
5 burpee after each round
Time 12:38
Rested ~5 minutes, went for a mile run with Mel (11:55, big PR!)
Nice work Miss Heather!
Thanks! You were a big help!
EMOM for 10 min
2 Deadlifts
175#-175#-185#-185#-185#-185#-195#-195#-205#-205#
10-9-8…3-2-1 reps
Med Ball Situps (14#)
Med Ball Cleans (14#)
*5 burpees after each round
Time: 9:46
group wu
EMOTM 10 mins
2 deadlifts
255-265-265-275-275-295-295-305-305-305
WOD Rx
10-9-8…3-2-1 Rx
Med Ball Situps
Med Ball Cleans
*5 burpees after each round
Time: 11:08
no PR did 10:19 last time
WOD rx’d: 13:02
10 min EMOM
Deadlifts x2
200# for first 2 mins, 215# for the rest (regular grip)
WOD Rx:
8:00
This wod was my very first class almost exactly 3 years ago; 11:03 w/ 8# – also my deadlifts were 65# that day for sets of 5.
So much love for this place and the progress I’ve seen here ❤
Thanks Kevin!
Wow!!! Amazing!
EMOMx10mins
275-315-345-315-315
WOD Rx
8:03
Tried racing the little one but she does burpees pretty fast.
Finalllllllly, he posts 🙌🏼
Thanks for the race 😊
mob wux1
group mob wu
EMOM 10 min
2 deadlift
155-205-235-255-275
10-9-8-7-6-5-4-3-2-1
med ball sit up 14#
med ball clean
5 burpees after each round
10:15
EMOM for 10 min
2 Deadlifts
135 x 4, 140 x 2, 145 x 4
Your starting weight should be 65-70%. You can opt to change your weight every 2 minutes. Or, keep it the same and nail every rep. But the goal is to make it heavy with great form.
10-9-8…3-2-1 reps
Med Ball Situps #10
Med Ball Clean
*5 burpees after each round
12:30
I went to bed last night with my back issue talking to me… so today I moved carefully and went light with the wallball.. I have to say I was focusing so much on moving carefully, I lost count so.many.times!
Then a 1 mile run with Heather..
On a good note, since I left the gym I am now pain free!
I am confused!
Mob + WU
Group WU
EMOM for 10
2 Deadlifts 65-70%
#185
#185-195-205-205-205….
10-9-8…3-2-1 reps
Med ball Situp #14
Med ball clean #14
5 burpee after each round
Time 10:36
Great race Heather, I love a good competition. Way to go!
Thanks For the coaching Kevin
Deadlifts
105#
115#
125# for the emom
Wod
8# med ball
Time: 14:02
Shoot. Did 2 burpees instead of 5 after each round
EMOM for 10 min
2 Deadlifts
110-120-130-140-150lb
10-9-8…3-2-1 reps
Med Ball Situps, 12lb
Med Ball Cleans
*5 burpees after each round
10:36
Could have gone Rx. On a side note, I had apparently already done this WOD. Back in ’14, I used 8lbs and took 13:13. So a PR of 4lb and 2:37 🙂
EMOM for 10 min
2 Deadlifts
105# for first 4 sets, 110# for the rest
WOD with 10# Ball
Time: 13:01
EMOM 10 min 2x Deadlifts
195 – 205 – 215 – 225 – 235
WOD 14# ball/3 burpees
12:08
EMOM for 10 min
2 Deadlifts
125# x4 and 135# for the rest
10-9-8…3-2-1 reps
Med Ball Situps 14#
Med Ball Cleans 14#
*4 burpees after each round
11:26
Deadlift X2 EMOM for 10 mins
125-155-165-170
WOD @8# medball +2 burpees
Time: 11:11
WU + MOB x 1
Group WU
EMOTM for 10 min
DL x 2
Can change weight every 2 min.
125, 125, 130, 130, 135, 135, 135, 135, 149, 140
WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Med Ball Sit-ups
Med Ball Cleans
5 Burpees after each round
Used an 8# Ball for shoulder, but could have used the 14. Next time.
13:08
Crossfit quispamsis day
Core work
25 scissors
25 leg raises
25 vsnaps
2 rounds
Then bench press
10-8-6-4-2-1
155,185,215,225,235,275
AMRAP 15min
Run 400 m
10 deadlifts 225lbs
5 burpee box jumps (24)
3 rounds plus 1 run