**There will be no individual warm-up today. Come prepare to move at the beginning of each class. **

Split Jerk – build up to a heavy single

On the minute, every minute, complete the following…

1 Deadlift (275/185# or 75%) + 1 Burpee

1 Deadlift + 2 burpees

1 Deadlift + 3 burpees

Compare to Sept.27/13

Here are the results from the first ever Summer League! And MAN was it ever close!

1st – Joey, Brian, Elba (30 points)

2nd – Mike, Trent, Maria (29 points)

3rd – Lance, Jeff, Steph (26 points)

4th – Keith, Shane, Alaina (25 points)

5th – Mario, Pete, Heather (15 points)

Thanks to all those that participated! We hope to have an even bigger crew next time around.

TraciePlease cancel my 6am…sorry for short notice!

BJMob + Group WU

Split Jerk – 35×5, 70, 85, 90, 95, 100 (PR)

WOD: EMOTM (@ 135#) complete the following…

1 Deadlift + 1 Burpee

1 Deadlift + 2 burpees

1 Deadlift + 3 burpees

Continue adding 1 burpee each round until you can not longer complete the work in the one minute round.

Total: 10 Complete Rounds (PR of 1 round)

Steph LGreat Job on your double PR day BJ!!

AlainaGreat job!! You will grow to love 6am 🙂

MariaNice PR! Death by burpees is a very tough WOD!

bjkillamThanks girls! Maria I wondered if you planned this week? Burpees everyday so far!

MariaHaha! Nope, this is not my doing! 🙂

Kelly BMobility

Group WU

Strength: Split Jerk

35-55-65-75-85-90 – Great sharing the bar Jackie!

WOD: EMOTM @125#

1 Deadlift + 1 Burpee

1 Deadlift + 2 Burpees

1 Deadlift + 3 burpees

Continue adding 1 burpee each round until you can not longer complete the work in the one minute round.

Total: 14

Made it through the 14 Burpees and stopped. I was done 🙂

Great job 6 am’ers! Thanks Steph 🙂

Steph LYour a Burpee Machine! Great Job Kelly!

AlainaYou did so good today Kelly!! Nice to see you in the mornings again 🙂

bjkillamGreat score! Amazing!

jackiecantinGreat job Kelly. You haven’t missed a beat!

Gillesgreat score Kelly

MariaCongrats team Joey, Brian, Elba on your first place win! Summer League was a lot of fun, I think everyone pushed themselves and had fun at the same time. Very happy I signed up and I’ll be signing up again next year!

AlainaAwesome job all summer leaguers and subs! I had a lot of fun and hope to be able to do it next year 🙂

BlakeCongrats to all the Summer Leaguers! Great job!

GabrielWay to go Summer League peeps. Well done!

Gabrielmob + group wu

Split Jerk x1

75×4- 95-115-135-155

WOD as Rx’d

15 rounds 15 burpees

No PR today.

Great work morning group!

Steph LGreat Work Gab it was Nice to see you! I’ll come visit the AM Classes more often!

AlainaYou did amazing Gabriel. I was trying to pace out my early burpees too after watching you and I think it helped!

bjkillamYou were fantastic!

jackiecantinReally great results Gabe. I know your leg is still bugging you.

Gillesgood job Gab thank for the tip on the burpees

Heather SWow, that’s an amazing result!!

NatachaSplit jerk 1rm to 105 (last one was pressed a little…not pretty!)

Wod with 140#

15 rounds… Not a pr but 5 more pounds (not that this is about deadlifts)

I like this one

jackiecantinWow! Nice.

Heather ColleenMob + Group WU

Split Jerk – 35×5, 70, 85, 90, 95 (15# PR!!! So excited!)

WOD: Death by What??

1 Deadlift 160# + 1 Burpee

1 Deadlift “” + 2 burpees

1 Deadlift “” + 3 burpees

Continue adding 1 burpee each round until you can not longer complete the work in the one minute round.

Total: 10 Rounds (Stopped b/c I felt my back rounding on the DL.)

PR of 50# and 2 rounds!!!

Today, I felt strong. Today, I felt like the hard work is paying off. Today was GREAT.

Thanks for the awesome class, Steph!

Chantal L.Woah! Great day at the gym for you 🙂

bjkillamGreat job!

Maria50#!? And a PR on rounds!

Heather SGreat job today and fun to watch you celebrate☺️.

RachelMobility

Group WU

Strength: Split Jerk

35-x5, 40×2, 45 have to work on my dip and hip extension

WOD: EMOTM @95#

1 Deadlift + 1 Burpee

1 Deadlift + 2 Burpees

1 Deadlift + 3 burpees

Total: 11 & 10 Burpees

Jeff LOpen Gym

Mobility

WU X 1

Split Jerk

135 X 5

165-185 X 3

205-225-235-245 X 1

5# PR

WOD – Rx’d

7 burpees into the 11th minute (10 Rds + 7 Burpees)

Last time I did this was June 12/12 and used 175# and made it 7 burpees into the 12th minute. This time was 100# more but basically one full round less.

Thanks for the class Steph!!

Shawn JohnsonOpen Gym

Mobility

WUx1

Strength: Split Jerk

95×5

115-135×2

155-170-180(PR)-190(PR)x1 15#PR matched my 1RM theoretical

WOD: EMOTM @235#

Total: 14 Rnds +11 Burpees (PR of 1 full round, 13 Rnds + 11 Burpees last time)

Thanks for helping me with my Split Jerk Steph!

It was a little stressful watching Mario hiding in the corner with his evil notepad giggling to himself. You can all picture it I’m sure…

AlainaGroup WU

Split Jerk: 5×35, 3×70, 1x (85, 90, 95, 100)

WOD: 12 rounds plus 12 burpees @ #140

Great class everyone!!

Kelly BGreat job Alaina!

jackiecantinPretty good for someone who claimed to have taken too much time off!

Steph HMob

Group WU

Split Jerks 1Rm

35/ 55/65/75/85/90

WOD: Death By What…..(Burpees!) EMOTM

1 deadlift (185 Rx) & 1 burpee

1 DL & 2 burpee etc

* add 1 burpee every min

Total: 10 rounds

My 1st Rx !

MariaYay Rx!!

AmandaYAHOO!!! Congrats on your first RX wod, many more to come!

Steph LMany more RX to come!! NIce Job!

jackiecantinGroup WU

Split jerk 1RM

35 warmup

40, 45, 50, 55, 60, 65 (5# PR). Would like to have tried 70, but Sergeant Stephanie was moving on. Nice working on this with Kelly.

Death by What @ 115#

2 burpees short of 11 rounds.

Fun morning Stephanie!

Ryan F– Mob

– Group mob + wu

Split Jerk

95-115-135-155 (matched old PR then out of time)

[email protected] 205#

12 rounds + 6 burpees (last time was 11rds + 6 at 120#, so 85# & 1 round PR 🙂 )

Shawn JohnsonNice PR!

MariaI’m a little sad to missing all these burpees. Great job today by everyone!

Melissa HGroup mobility and WU

Split Jerk

35(5) – 70-85-90-95-100 (5# PR)

WOD: @ 155#

9 rounds + 9/10 Burpees

Fun 6am class.

AngelaSplit jerk 65-75-85-95-105-110

WOD RX

11 rounds and 5 burpees

PR of 30# and 1 round from last September

AmandaBig PR Ange!

Gillesmob wu

group wu

split jerk

65×3 95×2 115×3 135×1 145×1

WOD death by what

deadlift 185#

14 round +13 burpees

last time 13 round +12 [email protected] 225#

happy with that

Heather SSplit jerk

65-75-85-95-105(pressed it

vanessajchampionGroup WU and mobility

Split jerks

55×5-65×1-75×1-85f-85f-85f

No PRs tonight on this. Was way to far in my head thinking about the dip

Death by what?!?

Every minute

1deadlift (145#) + 1 burpee

Add a burpee each min

11 rounds + 11 burpees

Last year I got 9+9.

Shawn JohnsonNice PR on the WOD

CaraSplit Jerks

55×5 65×1 75×1 85×2 95×1

ran out of time so quick, didn’t get to go for a pr

WOD: Death by what?!

Every min

1 deadlift (85#) + 1 burpee

add burpee each min

14 rounds…should have gone in to the 15th but I was dead.

Ron & Remi you two killed this tonight, so many burpees!!

ElbaMob

Group WU

Split Jerk

65(5)-85(3)-95(3)-105(1)-115(1)-125(1)-130(this one looked more like a normal jerk)

WOD

Rx’d: 11 rds + 11 Burpees (PR of 70 lbs and 2rds + 6 Burpees)

Great job 7pm 🙂

Heather SWow!! Great day in the gym for you Elba

Steph LWow Great Job Elba Didn’t know you had gotten such a big PR!!

Amandawow nice PR Elba!

HeidiSplit Jerks

35-45-55-65-75

Dead Lifts @ 85#

12 Rounds + 12 burpees. Should have pushed harder to get my 13th round done….next time.

Frankiemob

group wu

split jerk x1

95-135-155-185-195

WOD: “Death by what” Rx

13 rounds + 10 burpees

PR of 1 round +1 burpee

Heather SHahaha we had the exact same score so I guess I’ll say “great job”!

Franklol, right on

RonSplit jerk x 1

95,105,110,115,120,125

WOD 16rds + 12 burpees #185

Nick G.Great job coaching tonight Steph, lots of great tips. Nick looked awesome doing the split jerk and all because of you.

RonThat was dad who posted the last one.

Shawn JohnsonNice score on the WOD!

Nick G.Split Jerks (first time doing them)

35,55,60,65,70

WOD 14rds @ deadlift #135

GinetteSplit jerks : 15, 25, 35, 40, 45

WOD: 11 completed rounds plus 11 burpees (dead lifts @75#)

Great coaching Stephanie! 🙂

CharlesSplit Jerks: 35-45-55-65

WOD. 10 rounds complete. 85 lb DL

Thanks Steph!

CAMGroup WU

Split Jerks: 115, 135, 155, 165 (my elbow mostly cooperated)

WOD: Rx’d

Rounds: 15 + 13 burpees.

Thanks Steph! Great coaching, enjoyed your Hip drive / sitting on a pin analogy 🙂