WOD: 85 calories
I started a cough last night so I kept my intensity low on the rower so I didn’t cough like a maniac all afternoon at work. Yes Daniel it’s a great excuse 🙂
Fun nooner!
Crystal
Lots of Mobility
WU
Group Warmup
Did some KB Cleans instead of working on my snatch…not that it doesn’t need some work but due to shoulder injury I went with the Cleans. 😉
5-3-3-2-2-1-1-1
35-40-45-50-53-60-70 then did 80 for 2
Row 7min
Cal 82
Fun nooner and thanks for all the tips Mr.Wood!
Bonne Weekend everyone!
Crystal
QOD: I toe dip. 🙂
Maria
Hmmmm, you sure about that? 🙂
Tara Betts
Snatch
5-3-3-2-2-1-1-1
15-20-25-30-30-35-35
Snatch, I swear someday I’m gonna love you. Maybe not today, but someday 😉
WOD
Row 7 min for max calories
77 calories
I suspect I wasn’t rowing hard enough as I didn’t feel quite “15.5 disgusting” 😛
I was worried if I rowed too hard that I wouldn’t be able to keep it up for 7 mins, so I opted to row slower but more consistent.
Either way, it was a great class. Very happy. Thanks for the tips Kevin! Great work everyone!
Cashout 400m run (8/30)
Amanda
I hated the snatch for a long time. Now it’s my fav. 🙂 You will like it one day! 🙂
Hannah
M+WUx2
44 birthday burpees (happy birthday Anthony!)
Group WU
Snatch
5-3-3-2-2-1-1-1
55×5-65-65×3-75×2-80×2-85×1
5# pr then ran out of time for my last 2 singles
WOD:
Row 7 minutes for calories
Score: 112 cals
Great class, thanks Kevin!!
Marcel
WU x 1
Snatch
5 x 65, 5 x 95, 3 x 115, 2 x 125
WOD
112 Calories
Great class Coach thanks for pointers on snatch & rowing…always something to work on.
Christie
MOB + WU (15 reps)
Snatch
5-3-3-2-2-1-1-1
35×5 then 40# for the remainder reps …
WOD:
Row 7 minutes for max cal
Score: 79
fun big class, thanks Kevin!
Gilles
mob wux2 + 15 cal row
power snatch
5-3-3-2-2-1-1-1
45×5 65×3 65×3 75×2 80×2 85×2 90×1 95×1
WOD7 min row for max cal
108 cal row
Heidi
Snatch:
35 X 5
45 x 3
55 x 3
65 x 2
70 x 2
75 x 1
80 – Failed 🙁 I’ve made 80# in the past, but it was a long time ago. Gotta keep working on this.
7 Min row for caries = 90
I really didn’t know what to expect from this WOD and I was afraid to gas myself so held back a bit too much early on. In hind site, I should have gone a bit “little” harder, as I still had some gas in the tank at the 7 minute mark. Live & learn.
Tania
Snatch
35 -55-60-65-70-hurt my back and technique was getting poor
WOD: Row 700m for cal
105
cashout 400m run
Alaina
Lab
Mob and WUx2
25 cal. Row 1:30
CrossFit Total 3RM of each Press, Back Squat, Deadlift
Sh. Press
3x 35, 55, 65, 75x 2, 70x 3, 75×2, 75x3PR, 80f, 77x1PR. (75)
Back Squat
3x 75, 85, 105, 115, 135, 150PR. (150)
Deadlift
5x 105, 3x 145, 175, 195 PR reps. (195)
Total Score: 420
Thank you so much Steph for the great coaching!!!!!
4:00 class
Group WU
Snatch
5x 40, 3x 45, 3x 50, 2x 55, 2x 60, 1x 65, 1x 70, 1x 75, 80f, 80f……too tired 🙂
WOD: Row 7 min. for cal.
Score: 103
Gabriel
mob wux2 + 15 cal row
power snatch
5-3-3-2-2-1-1-1
65×5-75×3-80×3-85×2-90×2-95-115-125(f)-125
WOD
7 min row for max cal
121 cal row
Baukje
Forgot to post Friday, so posting now!
Strength: snatch 5-3-3-2-2-1-1-1
15# bar wu
20# x 5 – 25# x3 – 25# x 3 – 30# x 2 – 30# x 2 – 35# x 1 – 35# x 1 – 35# x 1
Kept it light. My hips were tight and the weight felt heavy, so I focused on technique.
WOD: row 7 min for max calories
Calories rowed: 102
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
QOD: one toe at a time
Please cancel my 7 am
Open gym. Sorry for the late notice.
QOD: Jump right in.
QOD: It honestly depends where I’m swimming.
Pool=I prefer to jump right in and get it over with.
Beach=wade out until I’m up to my waist (it’s like a slow form of torture, I swear!) and then dunk my head.
WU x 2 + 15cal row+ 44 b-day birthdays
group wu
Snatch
35lbs x 5, 40 lbs x 3, 55lbs x3, 60lbs x 2-65lbsx 2, 70lbs x 1, 75lbs x 1, failed 80lbs on last round of 1
WOD:
Row 7mins for max cal = 78 cal
QOD: I would jump all in!
Just wanted to thank everyone who bought my paleo baked goods today! Hope you enjoyed them and I’ll have more next friday!
I bought one of each. So good. I hope you post that brownie recipe 🙂
I just had the brownie! SO good 😀
We finished off the container tonight! $ is in the little container, thanks for bringing them in, YUM!
Snatch
5-3-3-2-2-1-1-1
95-105-105-110-105-105-105-105 (kept light to work on form)
Row 7 minutes for calories
120 Cals
Nice race Gabe! You beat me by 1!
Snatch
5-3-3-2-2-1-1-1
15-20-20-30-30-35-35-40(kept light to work on form)
Row 7 minutes for calories
78
Mobility
WUx1(15 reps)
Group warm up
Snatch
5-3-3-2-2-1-1
40-50-55-60-65-70-75
Row 7 minutes for calories
101 Cals
QOD: I’m a dive right in girl!
Snatch
5-3-3-2-2-1-1-1
35-55-65-75 back down to 55 to work on form
Great tips Kevin!
Row 7 minutes for calories
103 Cals
First 8:30am class. I liked it! Happy with my rowing today!
So happy to see you at 8:30!! 🙂
Great rowing this morning!
Thanks Tara 🙂 Nice to see you too! Great job this morning!
Snatch
45(5) – 65(3) – 65(3) – 65(2) – 75(2) – 75(1) – 75(1) – 85 (tried, but couldn’t quite get it)
WOD
Row 7 mins for calories:
132
Thanks to the 6 am crowd for the support at the end, as I was the “lone” last rower
Nice score!
Thanks, same to you! Feeling it now…
QOD: I usually do a toe at a time until I’m at the waist… then I take a big breath and dunk right in!
Mob & WUx1 + 15Cal Row
Snatch:
55(5) – 60(3) – 65(3) – 70(2) – 75(2) – 80(1) – 80(1) – 80(1)
WOD: 7Min Max Cal Row = 91
Great Class Kevin! Thanks
Snatches:
55(5)-65(3)-75(2)-85(2)-95-95-100-105(f)
WOD: 85 calories
I started a cough last night so I kept my intensity low on the rower so I didn’t cough like a maniac all afternoon at work. Yes Daniel it’s a great excuse 🙂
Fun nooner!
Lots of Mobility
WU
Group Warmup
Did some KB Cleans instead of working on my snatch…not that it doesn’t need some work but due to shoulder injury I went with the Cleans. 😉
5-3-3-2-2-1-1-1
35-40-45-50-53-60-70 then did 80 for 2
Row 7min
Cal 82
Fun nooner and thanks for all the tips Mr.Wood!
Bonne Weekend everyone!
QOD: I toe dip. 🙂
Hmmmm, you sure about that? 🙂
Snatch
5-3-3-2-2-1-1-1
15-20-25-30-30-35-35
Snatch, I swear someday I’m gonna love you. Maybe not today, but someday 😉
WOD
Row 7 min for max calories
77 calories
I suspect I wasn’t rowing hard enough as I didn’t feel quite “15.5 disgusting” 😛
I was worried if I rowed too hard that I wouldn’t be able to keep it up for 7 mins, so I opted to row slower but more consistent.
Either way, it was a great class. Very happy. Thanks for the tips Kevin! Great work everyone!
Cashout 400m run (8/30)
I hated the snatch for a long time. Now it’s my fav. 🙂 You will like it one day! 🙂
M+WUx2
44 birthday burpees (happy birthday Anthony!)
Group WU
Snatch
5-3-3-2-2-1-1-1 reps
15-35-40-50-55-60-65-70lb
WOD:
Row 7 mins for calories
76 cals
QOD: Depends on who I’m with… the spur of the moment can land you in COLD water (sorry for the pun).
Mob & WUx2
Snatch:
35(5) – 40(3) – 40(3) – 40(2) – 40(2) – 45(1) – 50(1) – 55(1)
WOD: 7 Min Max Cal Row = 105
Then, did it again so Matt didn’t need to row alone (103)
Great Class this morning, thanks Mario!
Omg you did it again!? And even more impressive.. You were only off by a couple calories!
Thanks 🙂 I had plenty of rest between the two (first and third group)
Thanks again to you and Jackie! I wish I could say I would have done the same 😉 but I don’t know how you did it. Good work!
WU + MOB x 1 + 44 Anthony Birthday Burpees!! 🙂
Snatch
5-3-3-2-2-1-1-1
65-95-95-115-125-135-140-145
WOD
7min Cal row: 141
Snatch
5-3-3-2-2-1-1-1
55×5-65-65×3-75×2-80×2-85×1
5# pr then ran out of time for my last 2 singles
WOD:
Row 7 minutes for calories
Score: 112 cals
Great class, thanks Kevin!!
WU x 1
Snatch
5 x 65, 5 x 95, 3 x 115, 2 x 125
WOD
112 Calories
Great class Coach thanks for pointers on snatch & rowing…always something to work on.
MOB + WU (15 reps)
Snatch
5-3-3-2-2-1-1-1
35×5 then 40# for the remainder reps …
WOD:
Row 7 minutes for max cal
Score: 79
fun big class, thanks Kevin!
mob wux2 + 15 cal row
power snatch
5-3-3-2-2-1-1-1
45×5 65×3 65×3 75×2 80×2 85×2 90×1 95×1
WOD7 min row for max cal
108 cal row
Snatch:
35 X 5
45 x 3
55 x 3
65 x 2
70 x 2
75 x 1
80 – Failed 🙁 I’ve made 80# in the past, but it was a long time ago. Gotta keep working on this.
7 Min row for caries = 90
I really didn’t know what to expect from this WOD and I was afraid to gas myself so held back a bit too much early on. In hind site, I should have gone a bit “little” harder, as I still had some gas in the tank at the 7 minute mark. Live & learn.
Snatch
35 -55-60-65-70-hurt my back and technique was getting poor
WOD: Row 700m for cal
105
cashout 400m run
Lab
Mob and WUx2
25 cal. Row 1:30
CrossFit Total 3RM of each Press, Back Squat, Deadlift
Sh. Press
3x 35, 55, 65, 75x 2, 70x 3, 75×2, 75x3PR, 80f, 77x1PR. (75)
Back Squat
3x 75, 85, 105, 115, 135, 150PR. (150)
Deadlift
5x 105, 3x 145, 175, 195 PR reps. (195)
Total Score: 420
Thank you so much Steph for the great coaching!!!!!
4:00 class
Group WU
Snatch
5x 40, 3x 45, 3x 50, 2x 55, 2x 60, 1x 65, 1x 70, 1x 75, 80f, 80f……too tired 🙂
WOD: Row 7 min. for cal.
Score: 103
mob wux2 + 15 cal row
power snatch
5-3-3-2-2-1-1-1
65×5-75×3-80×3-85×2-90×2-95-115-125(f)-125
WOD
7 min row for max cal
121 cal row
Forgot to post Friday, so posting now!
Strength: snatch 5-3-3-2-2-1-1-1
15# bar wu
20# x 5 – 25# x3 – 25# x 3 – 30# x 2 – 30# x 2 – 35# x 1 – 35# x 1 – 35# x 1
Kept it light. My hips were tight and the weight felt heavy, so I focused on technique.
WOD: row 7 min for max calories
Calories rowed: 102