70 burpees
60 sit ups with ab mat
50 KBS 35#
40 Ring Rows
30 HRPU
Time: 15:11
This time was 20 sec. slower than my time at home doing this WOD in the opposite order however I think the at home one was a little easier due to the KB weight being only 20# and the ring rows not hard enough. I was happy to do this one at the gym today 🙂
Thanks Patrick!! And thanks to the big group of 800m running partners this morning too 🙂
70 Burpees
60 Abmat situps
50 KBS @30#
40 Ring rows
30 HR Push-ups
Time: 18:17
Cashout: 800m run (25/30) Alas, my Crazy Train of Awesomeness left the station alone today. I don’t blame anyone, I didn’t particularly want to be out there after that awful WOD either. I can’t remember the last time I ever felt LESS like running. I may have been in labour 😛
I swear, I’m going to do a victory dance after I finish that final 30/30!
time = 22:44 (4 sec PR over last week!)
burpees felt easier. Could probably have taken a little less time in between HSPUs
Rachel
Mobility
WU x 2
Group Mobility
WOD:
70 Burpees
60 Situps (with ab mat)
50 KBS – (scale Push Press @20#)
40 Pullups (scaled to ring rows)
30 HSPU (scaled to hand release push ups knees)
I made it by the skin if my teeth…and i am sooo glad i did.
55 burpees
45 sit ups
35 KBS 25lbs
25 ring rows
15 HRPU
11:25
Last time 14:45……
Yahooooooooo
Please cancel my 7pm class! I am sorry it’s within the hour but I can’t leave work. 🙁
Frankie
WU x 2
Group Mobility
Group WU
WOD:
70 Burpees
60 Situps
50 KBS @50#
40 Pullups
30 HSPU (scaled to hand release push ups)
time = 20:22 PR of 58 seconds
slammerjr
You got me on this one Buddy!
TL
70 Reverse Burpees
60 situps
50 Russian KBS (45#)
40 Ring Rows
30 Wall pushups
12:22 – 1:11 faster than last week
Did everything unbroken except for the ring rows broke those to 25/15
Amy Hogan
Mobility
WU x 2
Group Mobility
WOD:
70 Burpees
60 Situps
50 KBS @35#
40 Pullups
30 HSPU (scaled to hand release push ups)
Time: 18:11
Gilles
mob wux1
group mob wu
WOD
70 burpees
60 sit up (ab mat)
50 KBS 50#
40 pull up(19pull up 21 ring row)
30HSPU(hand release push up)
time 14:06
PR 1:06
run 800 m
Marcel
WU x 2
70 burpees
60 sit ups with ab mat
50 KBS 50#
40 Pull Ups
30 HSPU scaled to HR Push Ups
Time: 21:12
Nothing to compare to was not in town last Wednesday, was going to do HSPU, but I knew I would not complete under the cap.
Did not do last week, but happy I did this week!
70 burpees
60 situps
50 kbs – 35#
40 ring rows
30 Hr pushups
21:25 – ring rows were the bottleneck. I made surr to make them challenging, and kept the same distance wit my feet all along. Was doing singles from rep 15.
Cara
WOD:
70 Burpees
60 Situps
50 KBS 35#
40 Pullups
30 HSPU (with abmat + 10#)
*25 min cap
Time: 21:23
Almost exactly 2 mins slower than last week’s reverse version (19:29), but I did make a change…tonight I did all 40 pullups – last week I did 20 pullups and 20 ring rows. I know I should have kept everything the same to really compare – and I planned to, but for the first time in a long time my pullups weren’t hurting my shoulder, so I just went with it (did sets of 2 for first 20, then 1’s for last 20). HSPU were A LOT slower/harder to finish with as well but I still liked this way more!
Great job 7pm class & thanks Amanda!!
Also – awesome job to Julie & Krystal for attempting a rope climb after class and reaching the easy button 🙂 getting SPARTAN race ready!
Tony Steeves
PlS cancel my 6am. Flu has the best of me!! ;(
Robyn
Last week: 20:18
This week (reverse order): 18:48
I had told Janet that I thought that the Burpees at the beginning would wipe me out for the rest of the WOD.
Glad to say I was wrong about that and I got a PR out of it. 🙂
Fun experiment!
Also, Amanda informed me that I need to move up in KB weight. This made me happy as I wondered when I’d be ready for more, and now I know. 🙂
Heather Colleen
Birthday burpees for the lovely Kim Gunn!
Open gym:
20# wall balls 9′: 3-4-5-6-7-8-0-10
10′: 1-3-4
Hollow holds (seconds): 25, 10, 15, 30, 30, 20, 25, 28, 15
Still can’t get my legs all the way down without my back arching, so it’s more like holding a half a vsnap. But my own abs will not defeat me.
Abmat sit-ups unbroken: 60-60-70
Would’ve joined in today’s WOD, but instead, no.
Amanda
But instead, no. LOL!
Janet
Warm up and mobility
Group mobility
70 burpees
60 sit-ups
50 KBS 25lbs
40 ring rows
30 HR push-ups from knees
18:08
32 sec slower then last week
I need to do my push-ups from toes and my KBS heavier!! Also make my ring rows harder. I feel I underestimated myself last week and keep it the same this week to compare. I think I may be getting stronger 🙂
Cancel 6 am please
Please cancel my 6 am please.
70 burpees
60 sit ups with ab mat
50 KBS 35#
40 Ring Rows
30 HRPU
Time: 15:11
This time was 20 sec. slower than my time at home doing this WOD in the opposite order however I think the at home one was a little easier due to the KB weight being only 20# and the ring rows not hard enough. I was happy to do this one at the gym today 🙂
Thanks Patrick!! And thanks to the big group of 800m running partners this morning too 🙂
Great job Alaina!
fast time!!
Oh, and so nice to see my old high school friend, Adam working with Shane this morning on the Fundamentals 🙂
It has taken me a long time to get him this far Alaina! I think he is going to love it!!
55 Burpees
45 Situps
35 KBS (35#)
25 Pullups
15 HSPU
*25 min cap (21:28)
Killer workout
Well done! More reps than last week 🙂
YEAH! Look at that! I was hoping you’d do the bigger version this morning! Nice work Greg!
70 burpees
60 sit ups with ab mat
50 KBS 35#
40 Ring Rows
30 HRPU
Time: 17:28
800m run with a big group 🙂
Thanks Patrick!!
Great job Laura 🙂
Mobility
WU x 2
Group Mobility
Group WU
WOD:
70 Burpees
60 Situps (with ab mat)
50 KBS @35#
40 Pullups (scaled to ring rows)
30 HSPU (scaled to hand release push ups)
Time: 14:59 – last week 16:25 so 1:26 PR 🙂
Not sure if it was the order this time or if I had more sleep?
Cashout: 800m run
Thanks Patrick. Good job everyone!
Wow Kelly you had an AWESOME DAY! Dropping your PR by 1:26 in one week and in my view the order of the exercises was harder.
‘POWER”
Nice PR!!
Rx, finished at 28 HSPU.
WOD Rx
17:10
27 sec slower than last week. Burpees, Situps, KBS all felt better. Pullups and HSPU were a little slower. Fun experiment!
That’s interesting!
Great pic! I miss Trencho. 🙁
Me toooo! Trenchito and Elbita!
He was there last Saturday for my B-Day, where were you…?
WOD Rx’d
21:12
Burpees – 5:50
ABmat Situps – 8:18
KBS – 10:13
Pullups – 13:30
HSPU – 21:12 (WAY too long)
Didn’t do it last week (sick), so nothing to compare. Sickness is still lingering.
70 burpees
60 sit ups
50 lbs (50#)
40 pull ups
22 Hspu (5 rx, 17 with ab mat)
25 min cap
70 Burpees
60 Abmat situps
50 KBS @30#
40 Ring rows
30 HR Push-ups
Time: 18:17
Cashout: 800m run (25/30) Alas, my Crazy Train of Awesomeness left the station alone today. I don’t blame anyone, I didn’t particularly want to be out there after that awful WOD either. I can’t remember the last time I ever felt LESS like running. I may have been in labour 😛
I swear, I’m going to do a victory dance after I finish that final 30/30!
WOD Rx
time = 21:49
Over 4min slower than last time..not my fault Josh sabotaged me during my situps lol.
Fun class!
70 Reverse Burpees
60 Abmat situps
50 KBS @25# One Arm
40 Ring rows
30 HR Push-ups on the wall
Time: 15:47
Last time 17:42
Was really not looking forward to be doing this again but I was quite pleased with my results!
Great job nooners!
Open gym
Mob + WUx1 + Shoulder Mobility
EMOTM 10 mins
7 Deadlifts 185# + 10 Pushups
4 mins LaxBall-Glute
8 mins Couch Stretch
Cashout: 100 abmat situps = 4:10
WUx2
WOD Rx
time = 22:44 (4 sec PR over last week!)
burpees felt easier. Could probably have taken a little less time in between HSPUs
Mobility
WU x 2
Group Mobility
WOD:
70 Burpees
60 Situps (with ab mat)
50 KBS – (scale Push Press @20#)
40 Pullups (scaled to ring rows)
30 HSPU (scaled to hand release push ups knees)
Time: 18:54
ash out – 800m run
Open Gym
Deadlifts!
225(5) – 315(5) – 365(3) – 375(2) – 385(1) – 395(1) – 400(1) PR!
Happy to reach the 400# milestone.
Boo to the YA! Congrats buddy!
WOD rx’d: Had 3 HSPU left when the clock stopped.
I was about 2:20 slower than last week.
That was a fun nooner!
70 Burpees
60 Situps
50 KBS (50/35#)
40 Pullups – scaled to ring rows
30 HSPU – scaled to HR push ups
Time – 19:45 (23:02 last time)
Thanks for the class Kevin!
Excellent! 🙂
wow that’s a big improvement Jeff!
Open Gym
150 Wall Balls 25#
Time 23:42
Gross!
Didn’t realize you were doing that, I would definitely gave ya an a$$ smack for that one! Good job!
oh my….
That’s just sick!
Please cancel my 5:00. Still in a meeting
I made it by the skin if my teeth…and i am sooo glad i did.
55 burpees
45 sit ups
35 KBS 25lbs
25 ring rows
15 HRPU
11:25
Last time 14:45……
Yahooooooooo
Really fast! Huge difference from last week!
Please cancel my 7pm class! I am sorry it’s within the hour but I can’t leave work. 🙁
WU x 2
Group Mobility
Group WU
WOD:
70 Burpees
60 Situps
50 KBS @50#
40 Pullups
30 HSPU (scaled to hand release push ups)
time = 20:22 PR of 58 seconds
You got me on this one Buddy!
70 Reverse Burpees
60 situps
50 Russian KBS (45#)
40 Ring Rows
30 Wall pushups
12:22 – 1:11 faster than last week
Did everything unbroken except for the ring rows broke those to 25/15
Mobility
WU x 2
Group Mobility
WOD:
70 Burpees
60 Situps
50 KBS @35#
40 Pullups
30 HSPU (scaled to hand release push ups)
Time: 18:11
mob wux1
group mob wu
WOD
70 burpees
60 sit up (ab mat)
50 KBS 50#
40 pull up(19pull up 21 ring row)
30HSPU(hand release push up)
time 14:06
PR 1:06
run 800 m
WU x 2
70 burpees
60 sit ups with ab mat
50 KBS 50#
40 Pull Ups
30 HSPU scaled to HR Push Ups
Time: 21:12
Nothing to compare to was not in town last Wednesday, was going to do HSPU, but I knew I would not complete under the cap.
WU x 2
Group mobility and warmup
WOD
70 burpees
60 situps
50 KBS @ 35#
40 ring rows
30 HRPU
Time – 21:49 (last week was 22:16)
Cashout 800 Metre run with almost the whole class!
Great work everyone. Thanks Patrick!
Mob
WU x2
group mob & WU
WOD- 25 min cap
70 Burpees
60 SitUps
50 KBS (35#)
40 RingRows
30 HR PushUps
Time: 17.39
70 Burpees
60 Ab Mat sit ups
50 KBS @ 35#
40 Pull Ups
30 HSPU with ab mat + 10lb plate
Time today = 23:36
Time last week with reverse order = 21:06
All movements felt better today EXCEPT….pull ups & HSPU. They were killer at the end of the WOD. Fun experiment
Cash out: 800 m run with the 6 a.m. crew
WOD
70 burpees
60 situps
50 KBS 25#
40 ring rows
30 HRPU
*25 min
21:25 … 3:06 faster than last week ….
Did not do last week, but happy I did this week!
70 burpees
60 situps
50 kbs – 35#
40 ring rows
30 Hr pushups
21:25 – ring rows were the bottleneck. I made surr to make them challenging, and kept the same distance wit my feet all along. Was doing singles from rep 15.
WOD:
70 Burpees
60 Situps
50 KBS 35#
40 Pullups
30 HSPU (with abmat + 10#)
*25 min cap
Time: 21:23
Almost exactly 2 mins slower than last week’s reverse version (19:29), but I did make a change…tonight I did all 40 pullups – last week I did 20 pullups and 20 ring rows. I know I should have kept everything the same to really compare – and I planned to, but for the first time in a long time my pullups weren’t hurting my shoulder, so I just went with it (did sets of 2 for first 20, then 1’s for last 20). HSPU were A LOT slower/harder to finish with as well but I still liked this way more!
Great job 7pm class & thanks Amanda!!
Also – awesome job to Julie & Krystal for attempting a rope climb after class and reaching the easy button 🙂 getting SPARTAN race ready!
PlS cancel my 6am. Flu has the best of me!! ;(
Last week: 20:18
This week (reverse order): 18:48
I had told Janet that I thought that the Burpees at the beginning would wipe me out for the rest of the WOD.
Glad to say I was wrong about that and I got a PR out of it. 🙂
Fun experiment!
Also, Amanda informed me that I need to move up in KB weight. This made me happy as I wondered when I’d be ready for more, and now I know. 🙂
Birthday burpees for the lovely Kim Gunn!
Open gym:
20# wall balls 9′: 3-4-5-6-7-8-0-10
10′: 1-3-4
Hollow holds (seconds): 25, 10, 15, 30, 30, 20, 25, 28, 15
Still can’t get my legs all the way down without my back arching, so it’s more like holding a half a vsnap. But my own abs will not defeat me.
Abmat sit-ups unbroken: 60-60-70
Would’ve joined in today’s WOD, but instead, no.
But instead, no. LOL!
Warm up and mobility
Group mobility
70 burpees
60 sit-ups
50 KBS 25lbs
40 ring rows
30 HR push-ups from knees
18:08
32 sec slower then last week
I need to do my push-ups from toes and my KBS heavier!! Also make my ring rows harder. I feel I underestimated myself last week and keep it the same this week to compare. I think I may be getting stronger 🙂
Open gym:
Warm-up & Mobility
Front Squats 5×6 @100#
400m run
WOD “Mod” due to back
70 Lunges
60 Situps
50 Push Press @ 75#
40 Pullups
30 Hand Release Push ups
Time–>14:22