This week, we’re going to see some lower percentages. Those AMRAPs at the end of the strength days can take a toll on your body, so this is a chance to recoup. Next week, we’ll see the percentages take 5% jumps. Trust the process. Follow the numbers. If you have questions, ask a trainer.
Deadlift x5
40-50-60%
50-40-30-20-10 reps
Kettlebell Swings (50/35#)
Situps
*20 min cap
MEMBERS – Today is the last day to take advantage of the Custom Nutrition Plan deal
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Deadlifts! x5
40-50-60%
195-225-275
WOD – 20min cap
50-40-30-20-10 reps
Kettlebell Swings 50# – 25+25,20+20; 15+15, 20; 10
Situps – slow with minimal breaks
13.04 Rx’d
Thanks coach Kevin, great job 6amers!
MOB + Group WU & MOB
Deadlift x5
40-50-60%
135# – 155# – 175#
50-40-30-20-10 reps – 20 min cap
Kettlebell Swings (50/35#) – 50#
Situps
TIME: 19:53 Rx…Thanks Jackie and everyone else for the push at the end to get it done under the cap
Deadlift x5
40-50-60%
175-215-255
50-40-30-20-10 reps
Kettlebell Swings (50#)30-10-10,20-10-10,20-10,20,10 This worked well
Situps
11:46
Thanks Kevin!
Awesome Del!
Warm up + Mobility x 1
Group Warm up + Mobility
Deadlift x5
40-50-60%
70, 90, 105
50-40-30-20-10 reps
Kettlebell Swings 35#
Situps
16:14 RX
Ouff, shoulders are dead!
Great job Jackie!
WUx1 + CS
Deadlifts x5
40-50-60%
155-190-230
WOD – 20min cap
50-40-30-20-10 reps
Kettlebell Swings 50#
Situps
Time–> 13:11 Rx’d
Was planing on using the 40# KB but 50# was good.
Well done am gang!
Thanks Kevin!
Deadlifts X 5
125-135-145
WOD with 35# KB
16:20
Deadlifts X 5
85-105-125
WOD with 35# KB
14:17 Rx
Deadlift x5
40-50-60%
105-125-135#
50-40-30-20-10 reps
Kettlebell Swings (50/35#)
Sit-ups with an Abmat
Time: 14:37 Rx
Thanks Kevin!
Wu and mobility
Deadlifts x 5
225/ 265/ 315
Felt great!
Wod rx’d 11:09
Workout was tougher than expected… But a great Wod none the less.
Thanks for the great class Kevin!!
Great work 6 amer’s!!
Deadlifts X 5
85-95-105#
WOD: 12:04 Rx
Deadlifts X 5
170-215-255
Wod with 45# and abmat – 15:47
Thanks for the class Kevin!
Wod Rx
10:57
Good race Heather 🙂
Nice work there supergirl!!!
Deadlift x5
40-50-60%
120-150-185#
50-40-30-20-10 reps
Kettlebell Swings (50/35#) @40#
Situps
13:43
I’ll try Rx weight next time!
DL x5
85-110-130#
WOD 20min cap
50-40-30-20-10
KBS(35#)
Situps(abmat)
Time: 15.13Rx
Deadlifts x 5
40-50-60%
155-185-225
WOD – 20min cap
50-40-30-20-10 reps
KBS 50#
Situps
13.26 RX
Thanks Kevin!
Deadlifts x 5
40-50-60%
65- 75- 90#
WOD – 20min cap
50-40-30-20-10 reps
KBS 20#
Hanging Knee Raises
Time- 16:49
WOD – Crossfit.com 171123 (modified)
Row for 35 mins, every 5 mins do 15 burpees
= 5389m
Chinup
4×[email protected]%(205#)
Bench Press
3×[email protected]%(185#)
E2Mx4rds 2×20# DB Front Rack Lunge – 8L+6R
E2Mx4rds 1-Leg Split Squat = 8L+6R
nice to see you back at it!
Yippee Mario is back !!
Deadlift x5
40-50-60%
50-40-30-20-10 reps
Kettlebell Swings (50/35#) – I used 25#
Situps
*20 min cap
12:40
wux1
group wu
Deadlifts x5
40-50-60%
185-225-255
WOD
50-40-30-20-10 reps
Kettlebell Swings 40#
Situps
13.45 – will try 53# next time
Deadlift x5 40-50-60%
170-215-270
50-40-30-20-10
Kbs 50# (30-20)(25-15)(18-12)20 10
Sit-ups
12:25 RX
Deadlift x5
40-50-60%
#135,#155,#175
50-40-30-20-10 reps
Kettlebell Swings (35#)
Situps
Time 14:06
Thanks Kevin!
Dead Lifts x 3
85-105-125
WOD:
Subbed the KBS for Dumbbell Presses
50-40-30-20-10
Dumb bell presses @ 15# each hand
Ab Mat sit Ups
Time 12:51
This weight was about right. Thought it was too light at first, but it soon caught up with me. Shoulders are burning!
Deadlift x5
40-50-60%
155-175-195
50-40-30-20-10 reps
Kettlebell Swings (40#)
Situps
*20 min cap
Time 14:26
WOD rx’d: 15:54
Deadlifts! x5
40-50-60%
145-185-215
WOD – 20min cap
50-40-30-20-10 reps
Kettlebell Swings 40#
Situps
Time: 14:20
Deadlifts x 5:
105-125-145
WOD (scaled):
30-25-20-15-10
Kettlebell swings (20#)
Sit ups
Time: 11:22
Thanks Marcel!
Deadlift x5
40-50-60%
165 – 205 – 255
WOD as Rx’d
50-40-30-20-10 reps
— Kettlebell Swings (50/35#)
— Situps
12:05
Deadlift x5
40-50-60%
85-90-110
50-40-30-20-10 reps
Kettlebell Swings (30# and 35#)
Situps (abmat)
13:13
I started with 30#, but once i did the 50 unbroken I realized I needed more weight. 😂
*20 min cap
Congrats to Miss Roxanne on your 100th class!
Deadlift x5
40-50-60%
135# – 165# – 195#
50-40-30-20-10 reps
Kettlebell Swings (35#)
Situps (Abmat)
Time: 14:51
Deadlifts 145-185-215
WOD with 40# kbs and abmat situps
Time > 13:04
Sets of 15 and 10 kbs