LOL, you noticed that eh? It’s airbrushing. Thanks Kev.
Vanessa Champion
Mobility and WU
Suicides
Farmers carry 35# & 40# (heavier next time)
Sled pull 70#, 80#
AMRAP 7 mins
3 goblet squat 30#
3 KBS
2x10m sprint
Increase squat and KBS reps by 3 each round and sprint by 2
Total 109
Thanks for the push on the sled pull weight Kevin! Last time I only went to 45# so it was kinda fun to get to 80#. Even if it was slow
Vanessa Champion
Oh! And QOD: I check the WOD at 12:30am so does that count as 1st thing in the morning? Haha I’m trying to make a habit of drinking as glass of water every morning
Jackie
Get up, Let Brody out, turn on coffee pot, check WOD while drinking a glass of water, let Brody back in then sit and drink my coffee before the crazies wake up π
Shawn Johnson
Mobility
WU x 1 (12 reps)
Group mobility
Suicides, Farmer carries, Sled pulls and Waiter runs
AMRAP in 7 min
3 Goblet Squats 53#
3 KBS
2x10m Sprint
then,
6-6-4xSprint
9-9-6xSprint
12-12-8xSprint
Etc.
Score: 116
Steph L
Mobility
WUx1
Group mob
Suicide Runs
Farmers Carries with 35’s, and 50’s
Waiter Runs with 35#
Sled Pulls with 55# and 70#
WOD: AMRAP 7min @40#
3 Goblet Squats
3 KBS
2x 10m Sprint
then,
6-6-4xSprints
9-9-6xSprints
12-12-8xSprints
15-15-10xSprints
Etc.
Total Reps: 116 (I had 4 sprints left in my rounds of 15’s)
Fun Class Kevin Thanks!
Kevin
6am and 7am, add up your reps again. The math on the board was off by a few reps.
Lora
Oh sorry Kevin, I fixed the math for the 7am’ers….forgot to tell you before I left. π
Lora
Unless, of course, I did it incorrectly….stranger things have happened!
Kevin Mack
QOD: This morning it was musical chairs in the kitchen with Heather. She won!
Lora
That was a cute story you told this morning about musical chairs in the kitchen. And to think everyone had you pegged as “ruthless” ?? LOL!
Kevin Mack
Mobility
Partial WU x 1 (12 reps)
Group mobility
Suicides, Farmer carries(53#), Sled pulls(70 & 90#) and Waiter runs(35#)
AMRAP in 7 min
3 Goblet Squats 45#
3 KBS
2x10m Sprint
then,
6-6-4xSprint
9-9-6xSprint
12-12-8xSprint
Etc.
Score: 129
Got through the 15/15/12x’s but “sprint” was certainly a loose term. Not my best showing today, but on a positive note it was the first time doing overhead KBS since I hurt my wrist and no pain!
Fun workout!
Natacha
Sounds like you did an extra 2 sprints as of 3rd round?!
Blake
Oh yeah…must be a typo. Maybe it just seemed that much longer!
AMRAP 7mins
3 Goblet squats 25#
3 KBS 25#
2X 10m sprints
increase goblet squats and KBS by 3 each round and sprints by 2
Total reps: 120
Alaina
Mobility and WUX1 (12reps)
Farmer carries #40 and #50
Waiter runs #35
Sled Pulls # #45 and #70
Amrap 7 min.
3 Goblet squats at #35
3 KBS at #35
2×10 m sprints, increase squats and swings by 3 ea. rd. and sprints by 2
Total reps: 128
Thanks Amanda for a great class!
Jen C
Mob + Wup x 1 (12 reps strict)
Group Mob
Farmer Carries @ 25 and 30lbs
Sled Pulls x 2
Sprints – I really need to do more of these
WOD: AMRAP in 7 min.
3 Goblet Squats (30lbs)
3 KBS
2 x 10m sprint
Then
6-6-4
9-9-6
12-12-8
15-15-5
Total = 115
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…
What a great picture!!
QOD: with a huge drink of water!
QOD: Water, protein of some sort, and usually some tea.
QOD: turn on light, look up what the WOD is, roll out of bed, get dress, grab a mini bite to eat and drive to the gym.
Mobility
WU x 1 (12 reps)
500m row (1:39.8)
Group mobility
Suicides, Farmer carries, Sled pulls and Waiter runs
AMRAP in 7 min
3 Goblet Squats 53#
3 KBS
2x10m Sprint
then,
6-6-4xSprint
9-9-6xSprint
12-12-8xSprint
Etc.
Score: 98 (4 rounds + got to 1 run)
QOD: Check my email of course. Always excited to see the WOD.
QOD: hit the snooze button…
LOL! Ditto.
I cancelled my 6am spot at 1030 last night and signed up for the 545 today…but I see a no show for this am. Sorry:-(
More burpees for me??? Awesome!!!
Whomp whomp!
Great one kev! Nice legs jack!
LOL, you noticed that eh? It’s airbrushing. Thanks Kev.
Mobility and WU
Suicides
Farmers carry 35# & 40# (heavier next time)
Sled pull 70#, 80#
AMRAP 7 mins
3 goblet squat 30#
3 KBS
2x10m sprint
Increase squat and KBS reps by 3 each round and sprint by 2
Total 109
Thanks for the push on the sled pull weight Kevin! Last time I only went to 45# so it was kinda fun to get to 80#. Even if it was slow
Oh! And QOD: I check the WOD at 12:30am so does that count as 1st thing in the morning? Haha I’m trying to make a habit of drinking as glass of water every morning
Get up, Let Brody out, turn on coffee pot, check WOD while drinking a glass of water, let Brody back in then sit and drink my coffee before the crazies wake up π
Mobility
WU x 1 (12 reps)
Group mobility
Suicides, Farmer carries, Sled pulls and Waiter runs
AMRAP in 7 min
3 Goblet Squats 53#
3 KBS
2x10m Sprint
then,
6-6-4xSprint
9-9-6xSprint
12-12-8xSprint
Etc.
Score: 116
Mobility
WUx1
Group mob
Suicide Runs
Farmers Carries with 35’s, and 50’s
Waiter Runs with 35#
Sled Pulls with 55# and 70#
WOD: AMRAP 7min @40#
3 Goblet Squats
3 KBS
2x 10m Sprint
then,
6-6-4xSprints
9-9-6xSprints
12-12-8xSprints
15-15-10xSprints
Etc.
Total Reps: 116 (I had 4 sprints left in my rounds of 15’s)
Fun Class Kevin Thanks!
6am and 7am, add up your reps again. The math on the board was off by a few reps.
Oh sorry Kevin, I fixed the math for the 7am’ers….forgot to tell you before I left. π
Unless, of course, I did it incorrectly….stranger things have happened!
QOD: This morning it was musical chairs in the kitchen with Heather. She won!
That was a cute story you told this morning about musical chairs in the kitchen. And to think everyone had you pegged as “ruthless” ?? LOL!
Mobility
Partial WU x 1 (12 reps)
Group mobility
Suicides, Farmer carries(53#), Sled pulls(70 & 90#) and Waiter runs(35#)
AMRAP in 7 min
3 Goblet Squats 45#
3 KBS
2x10m Sprint
then,
6-6-4xSprint
9-9-6xSprint
12-12-8xSprint
Etc.
Score: 98
Thanks, Kevin.
QOD – With baby snuggles π
Daaaawe!
Very quick WU x 1
Foam Roller Fun
Suicides
Farmer Carries @ 53# and 70#
Waiter Runs @ 53#
Sled Pulls @ 70# and 115#
WOD:
AMRAP in 7 min of:
— 3 Goblet Squats @ 53# / 3 KBS / 2x 10m Sprints
— 6 Goblet Squats / 6 KBS / 4x 10m Sprints
— 9 + 9 + 8x
— 12 + 12 + 10x
— 15 + 15 + 12x
…
Score: 129
Got through the 15/15/12x’s but “sprint” was certainly a loose term. Not my best showing today, but on a positive note it was the first time doing overhead KBS since I hurt my wrist and no pain!
Fun workout!
Sounds like you did an extra 2 sprints as of 3rd round?!
Oh yeah…must be a typo. Maybe it just seemed that much longer!
Mobility
WU x 1 (12 reps)
Group mobility
Suicides
Farmer carries(35&50#),
Sled pulls(70 & 115#)
Waiter runs(35#)
AMRAP in 7 min
3 Goblet Squats 40#
3 KBS
2x10m Sprint
then,6-6-4
9-9-6
12-12-8Etc.
Score: 119
QOD: Large dark roast black and an omelette and I’m good to go!
Lots of fun wu!
Wod @ 35#: 154 reps
Crazy score!!! Well done Natacha π
Thanks!
WU x1
Suicides Farmers carry – 53# and 70#
Sled pull – 70# and 90#
AMRAP 7 mins
3 goblet squat 50#
3 KBS
2x10m sprint
Increase squat and KBS reps by 3 each round and sprint by 2
Total 110
QOD: I like to start my mornings with a coffee, fruits, and egg whites.
WU x 1
Farmer Carry – #53 / #70
Sled pull – #70 / #90
WOD:
AMRAP 7 min:
– 3 goblet squats #70
– 3 KBS #70
– 2 x 10 m sprints
β¦. etc
Score: 111 and a twisted ankle
Farmer’s Carry – 53 and 70#
Waiter’s carry – 40#
Sled Pull – 70 and 90#
WOD rx’d
130 reps
QOD: 750ml of water, 3 eggs omelette, banana, almonds (every day)
Oh, and I got 4 strict handstand pushups this morning! That’s a 3 rep PR!
Nice work on the HSPU, all that practice is paying off!
WU x 1
Suicide sprints/farmer carry/waiter walks/sled pull (Big warm up today)
WOD with 40# kettle bell
126 reps.
7 minutes was plenty
Fun Friday….Kevin promised it & delivered!
Nice job Heidi! That’s a great score π
WU x 1
Suicide sprints/farmer carry/waiter walks/sled pull (Big warm up today)
WOD with 40# kettle bell
119 reps
Different WOD, things are certainly interesting! fun class Amanda!
Mobility
WU x 1 (12 reps)
Group mobility
Suicides, Farmer carries, Sled pulls and Waiter runs
AMRAP in 7 min
3 Goblet Squats 53#
3 KBS
2x10m Sprint
then,
6-6-4xSprint
9-9-6xSprint
12-12-8xSprint
Etc.
Score: 116
Fun class Kevin thanks. Great work 5:45 everybody was pushing hard!
Mob
WU x 1 12 reps (jumping pullups, bar hangs, k2e progressions)
Extra mobility / foam roll
Suicide sprints (1/2)
Farmer carry 20#/30#
Waiter carry 25#
Sled drag 45#/70#
WOD @ 30#
112 reps
I hadn’t done much running since my knee scope so this was a good test. Once I got the kinks out with a lacrosse ball it wasn’t too bad.
Great class! Fun to see so many new faces π
YAY for a successful running WOD. I am happy your knee is on the mend. Great job!
WOD Rx’d: 100 reps
Damn it that 70# kb is heavy for me π
Mobility and WU
Suicides
Farmer carries 25# 35#
Sled pulls 45# 70#
Waiter runs 25#
AMRAP 7mins
3 Goblet squats 25#
3 KBS 25#
2X 10m sprints
increase goblet squats and KBS by 3 each round and sprints by 2
Total reps: 120
Mobility and WUX1 (12reps)
Farmer carries #40 and #50
Waiter runs #35
Sled Pulls # #45 and #70
Amrap 7 min.
3 Goblet squats at #35
3 KBS at #35
2×10 m sprints, increase squats and swings by 3 ea. rd. and sprints by 2
Total reps: 128
Thanks Amanda for a great class!
Mob + Wup x 1 (12 reps strict)
Group Mob
Farmer Carries @ 25 and 30lbs
Sled Pulls x 2
Sprints – I really need to do more of these
WOD: AMRAP in 7 min.
3 Goblet Squats (30lbs)
3 KBS
2 x 10m sprint
Then
6-6-4
9-9-6
12-12-8
15-15-5
Total = 115
mob wux1 12 rep
group mob
farmer carries
70 #
53# one arm
AMRAP in 7 min
3 goblet squat 53 #
3 KBS
2x 10 m sprint
6-6×4
9-9×6
12-12-8
15-15-10
5
total 115
Mobility
WU x 1 (12 reps)
Group mobility
Suicides, Farmer carries, Sled pulls and Waiter runs
AMRAP in 7 min
3 Goblet Squats 53#
3 KBS
2x10m Sprint
then,
6-6-4xSprint
9-9-6xSprint
12-12-8xSprint
Etc.
Score: 120