Deadlift
40-50-60% x5
500m Row For time
Compare to MayΒ 7/14
4 Sets, Not for Time:
15 Abmat Sit-Ups
20 Good Mornings
25 Flutter Kicks
30 Russian KBS
Deadlift
40-50-60% x5
500m Row For time
Compare to MayΒ 7/14
4 Sets, Not for Time:
15 Abmat Sit-Ups
20 Good Mornings
25 Flutter Kicks
30 Russian KBS
Deadlift
40-50-60% x5
#185-205-245
I like deload week! (Body needed it!)
500m Row For time
Time: 1:32.7…Poop! Legs gave out with 200m left or so, Kept 1:28-1:30 pace, most of the time, but it all fell apart at the end! Need to work on this in 2018!!
I think I tried this before and had in the 1:37 range, so definitely a PR.
Compare to MAY 7/14
4 Sets, Not for Time:
15 Abmat Sit-Ups
20 Good Mornings
25 Flutter Kicks
30 Russian KBS #53
Slow and steady.
Thanks for the Class Mario! Good Job 6 amers!
Deadlifts x5
120 – 150 – 180
Row 500m
1:39.3 (PR 6.3 seconds!!)
4 sets NFT
15 abmat situps
20 good mornings (stick)
25 flutter kicks
30 Russian KBS 35#
Nice PR John!
Deadlift
40-50-60% x5
135-175-205
500m Row For time
1:32.6
Deadlifts x 5
125-145-165
Row 500 m for time
Got 1:55.7. HUGE PR for me! I did this sprint in my fundamentals class back in August and got 2:17.4. Progress feels awesome!
4 rounds not for time of:
15 ab mat sit ups
20 good mornings
25 flutter kicks
30 Russian KBS @ 20#
Thanks Blake!
Congrats again!~ Huge PR on that row!
Congrats on the PR Lindsay. That is a terrific time!
Deadlifts x5
85-105-120
Row 500m
2:04.2
(21Deadlifts x5
120 β 150 β 180
Row 500m
2:04.2
December 2016 – 2:12.2
4 sets NFT
15 abmat situps
20 good mornings (stick)
25 flutter kicks
30 Russian KBS (30#)
Big PR!!!
Apparently my Internet was big glitchy. I more the duplicates and he random deadlifts in the middle.
Ffs. I give up.
Deadlifts x5
165-200-235
500m Row
1:27.7 (I think this is exactly the same time I had from 2014).
Cashout with 60# KB
Congrats to Del and Corinne for getting into the trophy case today!
WUx1+Rowing
Deadlifts x5
155-195-230
Row 500m
1:35.8
4 sets NFT
15 abmat situps (GHD Situps)
20 good mornings (45# bar)
25 flutter kicks
30 Russian KBS 55#
Well done am peeps!
Thanks Mario!
Deadlift
40% x 5 @ 60lbs
50% x 5 @ 70lbs
60% x 5 @ 80lbs
500m for time at 1:58.3 which is a PR from 2:14 in my fundamentals!
And not for time:
15 ABmat sit ups
20 Good Mornings
25 Flutterkicks
30 Russian KB swing
Awesome noon class!
Great job everyone and Thanks Blake!!
Deadlift
40-50-60% x5
75-85-125
500m Row For time
I ended up with a 2:00.0
Even I was doing fine until I hit 300m and everything fell apart! I took the next 100m at a slower pace then pushed until the 500m.. rower said 1:56
Compare toΒ MayΒ 7/14
4 Sets, Not for Time:
15 Abmat Sit-Ups
20 Good Mornings(15#)
25 Flutter Kicks
30 Russian KBS(40#)
Mel thought it was 5 rounds π€£π€£
I did the flutter kicks 4 count out of habit..
Yaaay extra fitness!
Came to tonightβs 4pm with a pretty bad migraine… thought it was gonna be a shitty class but turned out good!
Deadlifts x 5
105-145-175
Row = 1:45.0 PR AND TROPHY CASE
my last/first PR was in fundamentals in August and I got 1:50.2 and have tried a few times since to beat it but I couldnβt….. but I did tonight by 5.2 secs!
Not for time with 45# KB
Holy fast!!! Congrats on the trophy case!!
Congrats!!
I know you had it in you & came over just to check!
Awesome Heather! A big PR AND the trophy case.
Deadlift
40-50-60% x5
175-215-265
500m Row For time
1:25.5 – I must say it felt really good probably due to the amount of rowing we’ve been doing for Row-uary π
NFT stuff with 53# KB
Thanks Mario!
Whoa! In the trophy case with time to spare.
Deadlift
40-50-60% x5
85-95-105#
500m Row For time: 1:53.3
4 Sets, Not for Time:
15 Abmat Sit-Ups
20 Good Mornings
25 Flutter Kicks
30 Russian KBS(45#)
Thanks Blake
Deadlift
40-50-60% x5
135-160-200#
500m Row For time
1:34.7 – PR.
I think my fundamentals 500m was 1:52ish, so thatβs improvement. Next goal will be to get near 1:30.0
4 Sets, Not for Time with 45# KB
wux1
group wu
Deadlifts x5
185-215-265
Row 500m
1:42
4 sets NFT
15 abmat situps
20 good mornings
25 flutter kicks
30 Russian KBS 60# for 1st 2 rounds then 50#
Wu and mobility
Deadlifts x 5
225 /285/345
Row 500m
Undetermined time, I think I was under the 1:30 but the Rower didn’t track the time properly as it was set for intervals with a timed rest…. Will have to re-do some day, as much as I don’t want to… I held a steady 1:27 for the majority and died off a bit on the last 100m…
Next time I guess π€’
Nft Wod with a 53# kb
DL x5
90-110-135#
Row 500m
Time- 2.02.2
4 Rds NFT
15 Abmat SUps
20 GM’s
25 FKicks
30 R KBS(40#)
Deadlifts x5
95 β 115 β 140
Row 500m
1:54.2
4 sets NFT
15 abmat situps
20 good mornings
25 flutter kicks
30 Russian KBS 40#
500th class!
Deadlift
40-50-60% x5
85-110-125
500m Row For time
2:11.0
I started out too fast and lost it with 150m to go….
4 Sets, Not for Time:
15 Abmat Sit-Ups
20 Good Mornings
25 Flutter Kicks
30 Russian KBS(25#)
mob wux1
deadliftx5 135-165-190
row 500 for time
1:52
OG @ 9:30am
9500m row
Class @ 7pm
Deadlift x 5
105-130-155
500m row – 1:54.3
PR from fundamentals in April (2:27.9)
4 Sets, Not for Time:
15 Abmat Sit-Ups
20 Good Mornings
25 Flutter Kicks
30 Russian KBS 25#
Deadlift
40-50-60% x5
#155-185-225
500m Row For time
Time: 1:35.5
Pretty much fell apart with 100m to go.
4 Sets, Not for Time:
15 Abmat Sit-Ups
20 Good Mornings
25 Flutter Kicks
30 Russian KBS #60
Deadlift
40-50-60% x5
175-195-225
500m Row For time
Time : 1:30.0….. so close it hurts (PR from fundamentals 1:51)
Compare to May 7/14
4 Sets, Not for Time:
15 Abmat Sit-Ups
20 Good Mornings
25 Flutter Kicks
30 Russian KBS (35#)
Thanks Kevin , and to whoever was cheering me on , not sure where I was the last 100 m but it wasn’t in the gym anymore.
Deadlift
40-50-60% x5
85-105-125#
500m Row For time
1:49.7
4 Sets, Not for Time:
15 Abmat Sit-Ups
20 Good Mornings
25 Flutter Kicks
30 Russian KBS 40#
500 m row for time: 1:59.5
I don’t have a clue what my previous times are for this. My goal was 2:00, so just made it by the skin of my teeth.
Deadlift
40-50-60% x5
55-65-75
500m Row For time
1:55.6
4 Sets, Not for Time:
15 Abmat Sit-Ups
20 Good Mornings
25 Flutter Kicks
30 Russian KBS- 25#
Deadlift x
165 – 205 – 265
Row 500m
1:42.2 the first 350 were REALLY fast! The LAST 150m were…slower.
Cash out @
All unbroken except for last 30 KBS (15/15)
MOB + Group
Deadlift x5 @ 145-185-225#
500m Row time > 1:37.5
NFT WOD with 40# and time was actually 10:50
Deadlift * 5 @ 65/80/95
500m row – 1:52.6
Deadlift
40-50-60% x5
105-125-145#
500m Row For time
1.52.5 – gahhhh so close π€¦πΌββοΈ
Compare to MAY 7/14
4 Sets, Not for Time:
15 Abmat Sit-Ups
20 Good Mornings
25 Flutter Kicks
30 Russian KBS with 35#
Thanks Kevin! Fun class.
Deadlifts to 185
500m row 1:34.9
NFT @ 50# RKBS
Crossfit quispamsis day
Lots of core and abmat sit-ups, supermans, and skipping to warm up
Then ring muscle up practice and bar muscle up practice
Was able to string together two chest to bars in a row but then that was it. Ring muscle ups from ground working on grip and dip
WOD (same as Monday)
21-15-9
Dumbbell snatches (50#)
Burpees over dumbell ( still not RX )
6:16
(I’m so much faster in the evening workouts than the morning ones by a minute and some change )
MOB + Group WU & MOB
Deadlift
40-50-60% x5
155# – 185# – 205#
500m Row For time
1:34.3
4 Sets, Not for Time:
15 Abmat Sit-Ups
20 Good Mornings
25 Flutter Kicks
30 Russian KBS- 40#
Deadlift
40-50-60% x5
65-85-95
500m Row For time
1:52.4
4 Sets, Not for Time:
15 Abmat Sit-Ups
20 Good Mornings
25 Flutter Kicks
30 Russian KBS(35#)