8:17 rx next time I should take shorter breaks, do thrusters unbroken, sets of 5 for pull ups and quick singles on c+j
good class…thanks cara….hopefully I won’t have to do this again with heather tonight lol
Kevin
So…did you do it again?
Jeff Leech
lol no…Heather couldn’t go…I’m totally ok with that. Have a good vacation….
Gabriel
EMOM for 6 min
Min 1 – 3 Thrusters + 3 C&J #85
Min 2 – 6 Burpees
EMOM for 6 min
Min 1 – 3 Thrusters + 3 C&J – 55#
Min 2 – 6 Burpees
“Frace”
21 Thrusters
21 Pullups – did 3 pullups each round then ring rows
10 Clean and Jerks
15 Thrusters
15 Pullups
10 C&J
9 Thrusters
9 Pullups
10 C&J
(95/65#) – Used 55#
*15 min cap
10:02
Kevin
Good job on getting some pullup practice in there.
GillesGautreau
mob wux1
EMOM 6 min
min 1 3 trusther 3 C&J 75#
min 2 6 burpees
Frace
75#
8:58
Samantha Black
EMOM: 55#
Frace: 11:17 with 55# and kipping.
Thanks, Shane! Awesome class today!
Melanie
I went to 7am OG with intentions of doing one of Anthony’s famous partner workouts, but we were missing Anthony!
So I played around with an EMOM
45 sec OH plate hold (25#)
45 sec plank
3 good pushups
Then I switched it up for
5 OH Squats
1 min hollow hold (holding 25# plate- alternating legs out so my back stays on the floor)
3 good pushups
I didn’t keep track how may rounds..
Then Shane created a super fun workout
5 rounds
3 min AMRAP
1 Power Clean (75#)
3 pushups
5 wallballs (12#)
1 min rest
I was having a great time until my chest suddenly started hurting for the first time in months, so I switched to situps on the 4th round…
mob wux1
EMOM 6 min
min 1 3 trusther 3 C&J 65#
min 2 6 burpees
Frace
65#
11:15
Thanks Shane!
Karen
WOD Frace in OG
#65 and banded pull ups
14:25
Thanks Shane and Marcel for all the tips and bands and box
Thanks Chantal, Jeff and Crystal for cheering me on to get me through, and Jeff thanks for doing the last set on C&J with me
Andre L
EMOM for 6 min
Min 1 – 3 Thrusters + 3 C&J @ 65#
Min 2 – 6 Burpees
Went out of my comfort zone and did 70#, I need to start lifting heavier.
Thanks to Tim for pushing at the end when I thought I couldn’t push anymore.
12:45
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Start here
Book a free intro today so we can learn all about you, your goals and how we can help you reach them
EMOM for 6 min
Min 1 – 3 Thrusters + 3 C&J (20#)
Min 2 – 6 Burpees
“Frace”
25# & ring rows
= 8:42
Thx for the class Shane! Thrusters – need to get lower on the squats and thrust from the hips.😊
EMOM for 6 min
Min 1 – 3 Thrusters + 3 C&J – 75#
Min 2 – 6 Burpees
“Frace”* (95/65#) – 15 min cap
21 Thrusters – 75#
21 Pullups – RRs
10 Clean and Jerks
15 Thrusters
15 Pullups – RRs
10 C&J
9 Thrusters – DNF
9 Pullups – DNF
10 C&J – DNF
Hey everyone! We have no regular classes tomorrow but we will have a couple Open Gym times available to anyone!
930-1030am – Heather Wood will be coaching her masters class and says anyone who wants to get in during this time is welcome!
4pm-7pm – multiple trainers will be on site to train and answer any questions you may have. Stop in to work on anything you wish 😊
*no registration required
“Frace” (95/65#)
21 Thrusters (12-9)
21 Pullups (steady singles)
10 Clean and Jerks (steady singles)
15 Thrusters (9-6)
15 Pullups
10 C&J
9 Thrusters (6-3)
9 Pullups
10 C&J
*15 min cap
Time: 9:26… Used 75#
To gain time… get last set of thruster unbroken + string PU’s (my nemesis)
EMOM for 6 min
Min 1 – 3 Thrusters + 3 C&J #95
Min 2 – 6 Burpees
“Frace”
21 Thrusters
21 Pullups
10 Clean and Jerks
15 Thrusters
15 Pullups
10 C&J
9 Thrusters
9 Pullups
10 C&J
(95/65#)
*15 min cap
8:17 rx next time I should take shorter breaks, do thrusters unbroken, sets of 5 for pull ups and quick singles on c+j
good class…thanks cara….hopefully I won’t have to do this again with heather tonight lol
So…did you do it again?
lol no…Heather couldn’t go…I’m totally ok with that. Have a good vacation….
EMOM for 6 min
Min 1 – 3 Thrusters + 3 C&J #85
Min 2 – 6 Burpees
“Frace” @ 85#
21 Thrusters
21 Pullups
10 Clean and Jerks
15 Thrusters
15 Pullups
10 C&J
9 Thrusters
9 Pullups
10 C&J
Time–> 11:51
Thanks Shane!
WOD @ 55 (should have attempted 65#)
9:29
Thanks Cara! Great nooner!
EMOM for 6 min
Min 1 – 3 Thrusters + 3 C&J – 55#
Min 2 – 6 Burpees
“Frace”
21 Thrusters
21 Pullups – did 3 pullups each round then ring rows
10 Clean and Jerks
15 Thrusters
15 Pullups
10 C&J
9 Thrusters
9 Pullups
10 C&J
(95/65#) – Used 55#
*15 min cap
10:02
Good job on getting some pullup practice in there.
mob wux1
EMOM 6 min
min 1 3 trusther 3 C&J 75#
min 2 6 burpees
Frace
75#
8:58
EMOM: 55#
Frace: 11:17 with 55# and kipping.
Thanks, Shane! Awesome class today!
I went to 7am OG with intentions of doing one of Anthony’s famous partner workouts, but we were missing Anthony!
So I played around with an EMOM
45 sec OH plate hold (25#)
45 sec plank
3 good pushups
Then I switched it up for
5 OH Squats
1 min hollow hold (holding 25# plate- alternating legs out so my back stays on the floor)
3 good pushups
I didn’t keep track how may rounds..
Then Shane created a super fun workout
5 rounds
3 min AMRAP
1 Power Clean (75#)
3 pushups
5 wallballs (12#)
1 min rest
I was having a great time until my chest suddenly started hurting for the first time in months, so I switched to situps on the 4th round…
Frace Rx:
8:36
21 thrusters UB
21 pullups – 12-5-4
10 C&J
15 thrusters – 9-6
15 pullups – 6-6-3
10 C&J
9 thrusters UB
9 pullups UB
10 C&J
*can’t remember the C&J sets
7pm OG
NFT
2 rounds:
1000m row
80 DU
Into:
20-15-10 GHD situps
15 cal bike
72m HS walk
RX- 6:18
12/9 thrusters
21 pull-ups
5/5 c&j
10/5 thrusters
10/5 pull-ups
5/5 C&j
9 Thrusters
9 pull-ups
5/5 c&j
mob wux1
EMOM 6 min
min 1 3 trusther 3 C&J 65#
min 2 6 burpees
Frace
65#
11:15
Thanks Shane!
WOD Frace in OG
#65 and banded pull ups
14:25
Thanks Shane and Marcel for all the tips and bands and box
Thanks Chantal, Jeff and Crystal for cheering me on to get me through, and Jeff thanks for doing the last set on C&J with me
EMOM for 6 min
Min 1 – 3 Thrusters + 3 C&J @ 65#
Min 2 – 6 Burpees
“Frace”
21 Thrusters
21 Pullups
10 Clean and Jerks
15 Thrusters
15 Pullups
10 C&J
9 Thrusters
9 Pullups
10 C&J
Went out of my comfort zone and did 70#, I need to start lifting heavier.
Thanks to Tim for pushing at the end when I thought I couldn’t push anymore.
12:45
“Frace”
”
21 Thrusters
21 Pullups
10 Clean and Jerks
15 Thrusters
15 Pullups
10 C&J
9 Thrusters
9 Pullups
10 C&J
(95/65#)
*15 min cap
11:52 with 75#
Did this OG on April 26
WOD RX’D 12:30
Need to work on those thruster and pullups lol
Thanks Shane!!
WOD w 55# and RR
9:34
WOD with 95# and Ring Rows – 9:30
OG
10km Row
Time: 49:19