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Press x10
Build up in 3 sets
BEEP Test
Compare to Jan.13/14
Cashout – 500m Row at 80% pace
Please cancel my 6am, thanks
Please cancel my 6 am. Thanks.
We missed you guys this morning!
Mobility
Warm up x1 plus 15 presses
Group mobility
Strenght : shoulder press: 10-10-10 (25#, 35#, 40#)
WOD:” the beep test”
5:3 compared to last time 5:2 ๐ small improvement but will take it!
Great work everyone and great class Mario!
Nice work Ginette, and good job on the presses!
Yay PR! Go write that on the board next time you’re in! ๐
Shoulder press x 10
45-55-65
Beep Test
8-11
Cashout 500m row
I was a little disappointed in my efforts, felt like I just gave up ๐ .could have pushed more. My last result was 8-4, so happy with that.
Great job 6amers!
Great job Maria….you made it look effortless! ๐
You done great Maria, no need to be disappointed. Its a PR ๐
Hey thats still a PR! Write that on the board! ๐
WUx1 +15 35# Press
Shoulder press x 10
65-80-85
Beep Test
9-9
PR as last time was 9.1
Cash out 500m row
Great work Maria, Ginette and Gilles!!
Great coaching Mario!!!
The morning crew was on fire. PRs all around! Good job!
Great job Gab!
WU+mobility+Sh press+group mobility
Thanks for the smashing Mario
Shoulder press
10-10-10
30-35-40×6. Poor little triceps just didn’t have anymore muster this morning
Beep test:
9.3.
I was curious how you’d do on this one…nice work!
That’s amazing improvement Vanessa – hard work pays off ๐
You looked very steady throughout. Great pacing.
Thanks guys!
Crazy improvement!! Like night and day!
huge PR, great job Vanessa!
Great progress Vanessa!
Group Mobility
Shoulder press x 10
55-65-85 (because Heather & Vanessa shamed me into doing more)
Beep Test
8-3
PR as last time was 7.6
Cash out 500m row
Shame and guilt – synonyms for MOTIVATION!
Nice job!!
Nice PR Kevin!
Presses 10x 35-45-40
Beep test: 8.1 I think
Previous PR was 8.4
I have lots of excuses for why I was slow today, I won’t list them. lol.
8.1 is good! Not slow…it’s tough!
I shouldn’t have said slow, I meant ‘slower than last time’.
I agree!
WUx1 +15 45# Press
Shoulder press x 10
75-95-105
Beep Test
8-4
PR as last time was 8-2
Cash out 500m row
Great job Shawn!
9h30 to 11h30
Mob + WUx1 + 500m Row
Deadlift 3-3-3-3-3-2-2-2 reps
320-330-340-350-360-370-380-390#
(Lift every 3 mins) … felt fine after 2-3 sets, last 2 felt heavy
Power Snatch 3-3-3-3-3-3-3-3 reps
115-115-125-125-135-135-140-140
(Lift every 3 mins) … do Burg.WU and light barbell work before
For Time – 15 Muscle-Ups = 3:35
(7 unbroken without false grip, PR)
AMRAP 3 mins – C2B Pullups = 36 reps
(18 reps in 1st minute)
WOD – For Time
1-2-3-4-3-2-1 reps of:
– Strict Pullups
– Ring Rows, horizontal
– Strict Handstand Pushups
– Strict Ring Dips
= 9:39
Well now shoulders are quite fried. Good day, happy with the volume work, had time to spare so next time use more time as rest/mobility for specific exercises.
“Well now shoulders are quite fried”
After reading on all you did today they probably are. Big workload great job!
Heavy loads! Great job!
Also, great pic of Keith! Happy to have you back!
Press x 10
75-90-100
Beep test
8.2—-last time was 7.8
Yay for posting! Nice PR! ๐
Hi Josh!!
Press x 10
75 – 95 – 105(6)
Beep Test: 9.2
PR is 9.8, but given the Halloween crap I’ve been eating I’ll take it…for now.
Great job Blake!. I was going to use that excuse if I did not PR today. Saving it for another day.
I had it ready to go! Feel free to borrow it though!
M+WU+15 shoulder presses @ 15lb
Group WU
Shoulder press
10-10-10
35-37-38lb
WOD: Beep Test
6.1
Cashout:
Row 500m @ about 80% pace
Someone made good use of the partial plates! Good job!!
Mob/ wu x1/15 shoulder press(#35 bar)
Group mob
Shoulder press
#35×10/ #45×10/ #50×10
WOD: Beep Test
3.2
Cash out…..500m row
*discouraged the beep test didn’t go well. Knee still bothering me.
– Mob
– WUx1 + 15 shoulder press with a bar
Shoulder press x10:
55-65-75-85
Beep test: 8.10 (ooph, target was 9, just one short :'( :'( ) … January was 7.7, so I’ll take it ๐
Great PR Ryan! 9+ is definitely in your future!
Mob + WU x 1
15 x Press w/ bar
Shoulder Press 3 set of 10 Reps
65-85-95-105-110
Beep test: 11.6
Cash out…500m row
Wow! Great score!
So fast!!
C’est beau Morgan!
Cancel my Oly class ๐ . Thank you
mob wux1+ 15 shoulder press
group wu
shoulder press
3 set 10 rep
65-80-90
WOD Beep test
scale row 2K time 9:55
work on technique and straight leg cant bend angle all the way yet
Lab
Bench press
EMOTM for 7 min
5 bench press (135#)
Weighted pullups x2
30-35-40-45-50-55-55-55
Death by 10m Farmers Carry-style (70# KB)
8+8
Noon class
Shoulder press x 10
75-85-95
Beep test
10.6 (terrible)
6pm class
Beep test
12.4 (much better ๐ )
You did the beep test twice… Plus that other stuff… You’re a freak
Good job
I feel dead now. But a satisfied kind of dead.
WU x 1
15 x Press w/ bar
Shoulder Press 3 set of 10 Reps
65-85-105 – shoulder felt good, could have gone heavier
Beep test: 8.2 PR of 0.3 (did 7.9 last time)
breathing was good, legs just couldn’t keep up
Cash outโฆ500m row
Slow that pace down in the first few rounds. Save that energy for later rounds. Nice PR
Mobility
Warm up x1 plus 15 presses
Group mobility
Strenght : One-arm KB shoulder press: 10-10-10 (30#, 40#, 45#)
WOD:โ the beep testโ
6.1
Mob, wu x1 + 15 shoulder press @ 35
Group wu
Shoulder press (3 sets of 10)
40-50-60
wod: beep test
score: 9-4
Thanks for the push! Great score.
Mob/ wu x1/15 shoulder press(#15 bar)
Group mob
Shoulder press x 10
40#-50-60
WOD: Beep Test
3.6
previous score 3.2; still lots of room to go!
Cash outโฆ..500m [email protected]%
And an 800m run.
For having been absent for a bit, you’re score is great.
That’s a good improvement, BJ!
Strength: shoulder press – 3 sets of 10
45-50-55#
Thanks for sharing the bar Jen!
WOD: Beep test
8.2
Cashout: 500m row at 80%
First time doing the beep test and first attempt to run since my knee has been acting up, started to feel it as we got into the faster rounds and still feeling it in the lungs now!
Great job everyone, thanks Steph!
Great job for not running in a while!
Mob +Wup x 1 + 10 Shoulder Press @ 35lbs
Group Mob
Strength – Shoulder Press 3 sets x 10 reps
45lb, 50, 60 (60 x 7 – poor form on the 8th lift)
Great sharing the bar with you too Cara ๐
Beep Test = 8-52.
Great race Cara and Frankie ๐
Tried looking back at the old dates, but cannot find numbers for this yet I am pretty sure remember doing sprint drills with Kevin yelling at us with the bullhorn. Need to work on pacing – I was a bit slow at the end of round 6 and then too quick in round 7.
8-52 ??
oops – typo. It was 8 – 2
Mobility
Warm up x1 plus 15 presses
Group mobility
Strenght : shoulder press: 10-10-10 (8) (25#, 35#, 45#)
WOD:โ the beep testโ
5.0
First time ! Will improve!