2 rounds
25 knees to elbows (scaled knee raises)
25 ring dips (scaled paralettes)
50 double unders (scaled 150 singles)
Time 8:53
Rest 5 mins
Run 1 mile
Total time 24:40
Awesome way to start a Friday morning, thanks Marcel for the class and have a great weekend everyone.
Open Gym
– Bicep Curls 3×[email protected]# DB per arm
– GHD Back Extension 3×15
– GHD Hip Extension 3×15
– GHD Ham Raise 4×10 (knees on flat pads)
————————————————————
WOD Rx = 10:40 (PR by 49 sec from Oct 30 2012)
Rest 5 min
Run 1 mile = 9:27
Total Time = 25:07
Laura
WOD Modified to 2 rds of:
25 k2e attempts /knee raises
25 assisted Dips on rings
25 box jumps
Thanks Mario. It was a fun WOD! Nice to see you at the gym again Kelsey.
QOD = Hot wings from hell at Christine’s party..omg they were so hot.
Stacey
2 rounds
25 K2B (scaled hanging knee raises )
25 ring dips (scaled assisted ring dips)
50DU (scaled 150 SU)
Time 8:40
Rest 5 min
Run 1 miles time: 11:59
Total time: 25:39
Got a stitch in the first round of skipping that didn’t go away until after I was done running.
2 rounds
25 K2B (scaled hanging knee raises )
25 ring dips (scaled assisted ring dips)
50DU (scaled 150 SU)
Time 9:38
Rest 5 min
Run 1 miles time: 11
Total time: 25:38
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…
WU and mob
2 rounds
25 K2B (scaled ab mat sit up)
25 ring dips (scaled par)
50DU (scaled 150 SU)
Time 7:00
Rest 5 min
Run 1 miles time 8:12
Total time 20:12
400 m run cash out thanks Jackie
Good luck this weekend Shane, Jo, Cara, Kevin, Amanda…who else is up there? Drive safe and have fun.
QOD=Aimee
Wod- Fun workout, had to modify quite a bit but enjoyed it all the same
22:21 (knee raises, 1 set if ring dips and one set of top of bar mu dips, and 2 k row over run)
OMG….lol.
OMG your answer to the QOD! Cody!!! LOL!!
You’re a good man 🙂
….and Blake and Mel. Thanks!
Warm up & mob x1 plus 2 min skip
Group mob
2 rounds
25 knees to elbows (scaled knee raises)
25 ring dips (scaled paralettes)
50 double unders (scaled 150 singles)
Time 8:53
Rest 5 mins
Run 1 mile
Total time 24:40
Awesome way to start a Friday morning, thanks Marcel for the class and have a great weekend everyone.
Wow great job Adam!
WU and mob
2 rounds
25 K2E
25 ring dips
50DUs
Time 13:29
Rest 5 min
Run 1 mile time 8:24
Total time 26:53
Mob, WU, skipping
Group mob
WOD
2 rounds:
25 hanging knee raises
25 P dips
150 singles
5 minutes rest
Run 1 mile
Time – 22:24
Open Gym
– Bicep Curls 3×[email protected]# DB per arm
– GHD Back Extension 3×15
– GHD Hip Extension 3×15
– GHD Ham Raise 4×10 (knees on flat pads)
————————————————————
WOD Rx = 10:40 (PR by 49 sec from Oct 30 2012)
Rest 5 min
Run 1 mile = 9:27
Total Time = 25:07
WOD Modified to 2 rds of:
25 k2e attempts /knee raises
25 assisted Dips on rings
25 box jumps
Rest 5 min
2k row
26:41
Thanks Steph!
WOD Rx = 10:08
rest 5 min
1 Mile run= 7:20
total 22:58
Thanks Mario. It was a fun WOD! Nice to see you at the gym again Kelsey.
QOD = Hot wings from hell at Christine’s party..omg they were so hot.
2 rounds
25 K2B (scaled hanging knee raises )
25 ring dips (scaled assisted ring dips)
50DU (scaled 150 SU)
Time 8:40
Rest 5 min
Run 1 miles time: 11:59
Total time: 25:39
Got a stitch in the first round of skipping that didn’t go away until after I was done running.
wux2
group mob
WOD: 2 rounds of:
25 Knees to Elbows
25 parallel dips
150 Singles
Time: 8:31 PR of 23 seconds (did same movements in 2011 WOD)
overall time with 1 mile run = 23:03
great class Marcel!
Great job Frankie!
WOD: 2 rounds
25 knee raises
25 assisted ring dips (these became hard quickly :s)
50 DU
Finished at 12 min
Rest 5 min
Then 1 mile run for time
My time: 24:34
Practiced pullups and got my 1st kipping pullup!!!
Yay for Pull Ups Baukje!
2 Rounds:
25 K2E
25 Assisted Ring Dips (feet on floor)
50 DU’s
Time = 10:14
Rest 5 Minutes
Run: 1 mile…….8:47
Total time = 24:01
K2E were tough on the grip. Fun WOD. Really liked the run at the end.
MOB + WU X2 + 2 min skipping
Group Mob
2 rounds
25 K2B (scaled hanging knee raises )
25 ring dips (scaled assisted ring dips)
50DU (scaled 150 SU)
Time 9:38
Rest 5 min
Run 1 miles time: 11
Total time: 25:38
Beat my wife by 1 second 🙂
WUx2 + 2min skipping
2 rounds
25 K2E
25 ring dips
50DUs
Time 12:39
Rest 5 min but did 6minute. unable to add in the morning
Run 1 mile(started at 18:39) time 7:25
Finish time was 26:04