*Reminder – we are closed for the weekend for the Level 1 seminar
QOD: What’s been your most memorable birthday? Why?
Front Squats x3
5 sets @ 70%
Or build up to max
5 rounds for reps:
30 sec Wall Balls
30 sec Rest
30 sec Burpees
30 sec Rest
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Mob Group WU
Front Squats x3
5 sets @ 70%
135-135-135-135-135
5 rounds for reps:
30 sec Wall Balls
30 sec Rest
30 sec Burpees
30 sec Rest
Wallbals: 14-14-14-14-14 = 70
Burpees: 9-9-10-10-11 = 49
Total = 119
50 Russian Twists
Did this last night.
Front squats x3
200 x 5 sets
Wod Rx’d
WB – 16-16-17-17-17
B – 12-11-11-12-12
Total – 141
MOB
Group WU
Front Squats x3
WU- 95#, 115#
5 sets @ 70% – 135#
5 rounds for reps:
30 sec Wall Balls – 14#
30 sec Rest
30 sec Burpees
30 sec Rest
TOTAL: 91
$OUT: 50 Russian Twists – 2 count with feet on floor – 14#
MOB x 1
Warm-up a la Coach Kevin
Front Squats x3
5 sets @ 70%
Warm-up set [email protected], then:
65, 65, 65, 65, 65
5 rounds for reps:
30 sec Wall Balls @8# and 10′
30 sec Rest
30 sec Burpees
30 sec Rest
All was going swimmingly until round 4. I thought, geez, my wall balls are pretty professional. Then, round 4 was 2 no reps and then got stuck in the bottom. Oh well.
97 reps total
Cashout: 50 Russian Twists with 8# wallball
QOD: Best birthday was #33. I was two days away from the birth of my daughter Hilary.
Also – SPOTTED AT A 6 AM CLASS – Heather S. and Tracy. Fun times ladies! Come back soon.
Front squats
95,135,155,170,175
Burpees and wall balls total: 99
Group warmup! Tough! Trying to keep pace with Patrick and those DB thrusters
Front squats x 3
5 sets @ 125#
WOD with 10# (wanted higher reps)
Total 126
Thanks Blake!
mob
group mob wu
front squat x 3 5 set
5 round
30 s wall ball 16#
30 s rest
30 s burpees
30 s rest
wall ball
15-12-13-13-14
burpees
9-9-9-10-10
cash out
50 russian twist
Mobility
Group WU
Front Squats x3
5 sets @ 70% – 105#
5 rounds for reps:
30 sec Wall Balls – 14#
30 sec Rest
30 sec Burpees
30 sec Rest
TOTAL: 104Rx
Front Squats x3
65-85-95-105-115
WOD Total = 108 (Rx)
QOD = When I was about 10yrs old, I got my first mountain bike. I was so surprised that I balled my eyes out 🙂
Wod rx 124
MOB
Group WU
Front Squats x3
5 sets @ 70% – 200#
5 rounds for reps:
30 sec Wall Balls – 20#
30 sec Rest
30 sec Burpees
30 sec Rest
TOTAL: 111
$OUT: 50 Russian Twists – 2 count with feet on floor – 20#
Kevin’s Extra Special Warm Up
1/2 Tabata of
Down Ups
Dumbell Thrusters (Those were hard…especially since my shoulders are still feeling the burn from the ring dips on Wednesda)
Sit Ups
Front Squats: @75# – 5 sets @ 3 reps
Kept them light at 50%ish. Going skiing tomorrow, so wanted to save my legs. I learned a couple of years ago that ruining your legs on a WOD & then skiing the next day makes for really unpleasant day on the hill)
WOD:
5 Rounds
30 sec. wall balls @ 12# @ 10′: 13-10-11-9-11 = 54
30 sec. rest
30 sec. burbees: 8-8-9-9-10 = 44
30 sec. rest
Total Reps = 98
Front Squats x3
5 sets @ 70%
Or build up to max
35# – 50# – 60# – 65# – 70#
5 rounds for reps:
30 sec Wall Balls – 6#
30 sec Rest
30 sec Burpees
30 sec Rest
WB- 13-14-12-12-13
Burpees – 7-7-7-7-8
Score : 100
Cashout : 50 Russian Twists with 6# medicine ball
Front Squats x 3
5 sets @ 70% – 100#
WOD:
30s Wallballs (10#/ 10′) try 12# next time!
30s rest
30s burpees
30s rest
Reps: 109
Cashout – 50 Russian twists (2 count) – 10#
Front squat x 3
5 sets @ 70%= 125lbs.
WOD
30 sec wallballs 14lbs= 15,15,15,15,15: 75
Rest 30sec
30sec Burpees = 8,8,8,8,9: 41
Rest 30sec
Total: 116 Rx
Front squats x3
185 x 5 sets
Wod Rx’d
WB – 14-13-14-14-15
B – 10-11-10-10-10
Total – 121