We have 6 of our athletes competing the the Maritime Weightlifting Open on Saturday. The first session starts at 10am and will continue throughout the day. We have veteran lifters Cara Kyle and Melanie Gallant, and first time lifter Dominque Labelle. And three of our youth lifters will be competing as well – Sydney, Jared and Lucas. Come by and check out some amazing weightlifting.
We could also use a few volunteers to act as plate loaders. No math is required. We have charts and pictures to help you. If you can lend a hand, please let Kevin know.
100 Double Unders
80 Squats
60 Situps
40 Wall Ball
20 C2B Pullups
10 Clapping Pushups
EMOM for 8 min
5 Front Squats @ 50%
WUx1 400m run
100 Double Unders
80 Squats
60 Situps
40 Wall Ball
20 C2B Pullups
10 Clapping Pushups
Time = 13:48
EMOM for 8 min
5 Front Squats @ 50% #95
MOB + 400m Run + WU
Group MOB
100 Double Unders – 200 Singles
80 Squats
60 Situps
40 Wall Ball – 14#
20 C2B Pullups – Jumping Pull Ups
10 Clapping Pushups
TIME: 14:00
EMOM for 8 min
5 Front Squats @ 50%
100#
Great job on your skipping PR!
Did this earlier in the week.
Rx’d 8:10
OG with the wife
The “300” Workout
25 Pullups
50 Deadlifts (135#)
50 Pushups
50 Box Jumps (24″)
50 Floor Wipers (135#)
50 DB Clean & Press (35#)
25 Pullups
20:45
Was hoping for under 20. The floor wipers got me good.
Cashout
3 rounds
25 Russian Twists (25#)
10 GHD situps
Did today’s WOD last weekend as a WU, not timed, was so much fun though we decided you should all get to do it too 🙂 You’re welcome!
OG with the husband
The 300
25 Pullups
50 Deadlifts 95#
50 Pushups
50 Box Jumps 20″
50 Floor Wipers 95#
50 DB Clean & Press 25#
25 Pullups
23:27
Floor wipers…WTF. Should say 100 because they were 2-count, and heavy, and hard, and I swore a lot. BUT it’s done now so I can look back fondly on my time laying on the floor wanting them to be over. Good livin’
Cashout
2 rounds
25 Russian Twists 25#
10 GHD
200 singles
80 squats
60 ab mat sit ups
40 wall balls 20#
20 jumping pull ups
10 hand release push ups
Time – 13:45
EMOM with 155#
Thanks for doing this with me Steph!
WOD with single unders and jumping pullups
13:33
EMOTM front squats at 95#
Fun class, merci Coach Steph!
Mob
64 Gerry Bday Burpees
WOD 14min cap
200Single unders
80 Squats
60 abmat situps
40 wallballs(8#)
20 Jumping C2B
10 HR Pushups
Time: 12.20
EMOTM 8 mins
5 front Squats(70#)
Happy birthday Gerry!
OG
Wod with ring rows and HR Push-ups
Time: 11:40
Front squats Emom8 – 80#
Weird doing strength after the wod. 🙄 So funny how we get used to something as normal…
Thanks to everyone who did my 56 birthday burpees. You guys really need to write these dates down to protect yourselves!!!
mob+56 bday burpees for Heather +200m run
WOD scaled
200 single unders
80 Squats
60 Situps
40 Wall Ball @ 16#
20 C2B Pullups
10 Clapping Pushups
Time = 12:55
EMOM for 8 min
5 Front Squats @ #95
1st 5 squats were @ 135# but knee was too sore to continue at this weight
Great job Frankie!
“WU” was field hockey practice+ 56 birthday burpees
200 Single Unders
80 Squats
60 Situps
40 Wall Balls 10lb @ 9′
20 Jumping C2B Pullups
10 HR Pushups
11:48
EMOM for 8 min
5 Front Squats @ 50%, 65lb
MOB WU 200M Run
Group MOB WU
WOD with SU, 12# wall balls, pull ups, HR push ups
Time – 13:10
EMOM 8 Mins
Front Squats x5 @55#
Great job 6pm crew. Thanks Marcel for the squatting tips. I’ll continue to work on them.
MOB WU 200M Run
Group MOB WU
WOD with SU, 12# wall balls, pull ups, HR push ups
Time – 13:10
EMOM 8 Mins
Front Squats x5 @55#
Great job 6pm crew. Thanks Marcel for the squatting tips. I’ll continue to work on them.
100 DU’s
80 squats
60 ab mat sit ups
40 wall balls – 14# @ 9′
20 Pull ups (1 at a time)
10 clapping push ups
Time = 13:38
….then
EMOTM for 8 Rounds – 5 Front Squats @ 75#
I struggled hard on both of these. My legs were already toast, so this WOD took a lot out me. Then the front squats AFTER the WOD. WTF was that?? I usually really like EMOTM’s, but that was just cruel after that WOD.
100 Doubles – scaled 200 singles
80 Squats
60 Situps
40 Wall Ball scaled 14# @ 10′
20 C2B Pullups
10 Clapping Pushups
Time = 12:33
EMOM for 8 min
5 Front Squats – scaled to 65# – tweaked my back Monday, did 65# for 5 rounds
Open Gym
WOD: Rx Cap -5 clapping pushups. (I will finish it next time)
EMOTM: 5 Front Squats @75# (Felt so heavy after the WOD)
WOD in open gym:
100 Double Unders
80 Squats
60 Situps
40 Wall Ball (12# @ 9′)
20 C2B Pullups (Jumping pullups)
10 Clapping Pushups
13:42