It’s 1 month until Christmas. Are you hoping for a green or white Christmas?
Movement Practice
3 rounds
45 sec on/15 sec off for max reps
Axel Bar Lunges (90/70/50/35#) <- only options
C2B Pullups
Wall Balls (20/14# @ 10′)
Box Jump Overs (30/24”)
One-Arm DB Thrusters (40/30#) <- Alternate each round
Compare to May 6/16
Still some room for the Nov.27 PELVIC FLOOR SEMINAR for ladies.
Due to some rescheduling, we are able to offer a BAD ASS MOBILITY CLASS. And it starts next Wednesday from 6-7pm. That’s 6 weeks of mobility! Get on it.
Our BIGGEST DEAL OF THE YEAR starts now with this amazing BOGO offer. Members can buy one 30 minute skill session and get another for free. New members can buy one Fundamentals, and the next person is free (great Christmas gift ;)).
Please cancel my 6am thanks
Please cancel my 6 am thanks
Please cancel my 6 am thanks
Please cancel my 6 am thanks
Gee, Ange really doesn’t want to go to 6am!
WUx1 500m Row
3 rounds
45 sec on/15 sec off for max reps
Axel Bar Squats (90#) modified due to sore quad
C2B Pullups
Wall Balls (20# @ 10′)
Box Jump Overs (30”)
One-Arm DB Thrusters (40#)
Score = 153 1 rep PR
May score Reps = 152
No rowing. Copy paste error
WU + Mobility x 1
Group Warmup
WOD
3R
35# Axel Lunges
Ring Rows
Wallballs @ 8#
Box Step Overs 20″
One Arm DB Thrusters @ 20#
213 reps
QOD: I don’t really care if it’s a white or green Christmas. I know the white stuff will arrive at some point but there isn’t any rush!!
WOD: 3 rounds
45 sec on/15 sec off for max reps
Axel Bar Lunges @60#
C2B Pullups (scaled to ring rows)
Wall Balls (10# @ 10′)
Box Jump Overs (20”)
One-Arm DB Thrusters (20#) – R, L, L+R
Total reps:177
Thanks Kevin!
MOB + Group WU & MOB
3 rounds
45 sec on/15 sec off for max reps
Axel Bar Lunges (90/70/50/35#) – 60#
C2B Pullups – Ring Rows
Wall Balls (20/14# @ 10′) – 14#
Box Jump Overs (30/24”) – 20″
One-Arm DB Thrusters (40/30#) – 30#
TOTAL REPS = 192
White or green doesnt matter to me this year since i have been excused from shoveling.
White Christmas for me please!
I am excited for the mobility bad ass class!
QOD: Green. Obviously.
My most favorite thing I heard recently and I keep repeating it: “every day that goes by without snow is one day closer to spring”. I’m trying not to count the months until spring because it’s depressing. So for now I’d be happy to have a green Christmas.
It’s 1 month until Christmas. Are you hoping for a green or white Christmas?
I like seeing the white stuff. It makes everything brighter. But I do like to see it go like early March or so, then I’ve had enough 🙂
Movement Practice
3 rounds
45 sec on/15 sec off for max reps
Axel Bar Lunges (90/70/50/35#) <- only options 90#
C2B Pullups – ring rows
Wall Balls (20# @ 10′)
Box Jump Overs (30”)
One-Arm DB Thrusters (40#) <- Alternate each round
207 – 50 rep PR and 30" instead of 20" box jump overs.
I have not redone too many WODs yet but I did do this one and I have to say I was extremely pleased with the result 😀
Thanks Kevin!
Holy, look at that progress! Great job Del!!
Movement Practice
3 rounds
45 sec on/15 sec off for max reps
Axel Bar Lunges 50lb
Ring rows
Wall Balls (8lb @ 10′)
Box Jump Overs (30/24”)
One-Arm DB Thrusters 15lb
211 reps
QOD: Definitely hoping for a white Christmas… makes the decorations look prettier. Also we only get out of school on the 23rd so I’m going to need some snow days.
**lunges were 60lb I believe
QOD: White!!!!!!!!!! It’s so much prettier! I love snow. YUP I DO! It’s all about your attitude towards it. hehe.
WUx1
Group WU
WOD as Rx’d
Score–> 192. a 13 rep PR from May
Mob, WU
Group WU
WOD with…
– Ring rows
– 14# WB
– 20″ box jump over
– 20# DB thrusters
– 60# axel lunges
66 + 70 + 66 = 202
10 rep PR over May!!
3 rounds
45 sec on/15 sec off for max reps
Axel Bar Lunges 35# (Robert 60ish)
C2B Pullups(Ring Rows)
Wall Balls 10# @ 10′ (Robert 10# @ 10′)
Box Jump Overs 18″ (Robert 20″)
One-Arm DB Thrusters 15#(Robert 20#) <- Alternate each round Today Robert joined me for the noon class even though he just wanted to sleep in!! (Apparently teenagers need more sleep!) I managed 212 reps and he did 167
Ooh I forgot the question.. I am hoping for a white Christmas, it just feels complete when it’s all white out!! Although as I answer this question I think of my grandmother. She once told me that it doesn’t matter what’s going on outside the house, it’s what happening inside the house.. I can hear her say “Who looks out the window on Christmas day?”
Who looks out the window on Christmas Day… love that 🙂
Amrap 20
50 double unders
100ft walking lunges with 35# ruck
100ft bear crawl with 35# ruck
4+30ft lunge
QOD – Green. Always green. Also not freezing ass off cold would be nice. I live in the wrong place on earth. #wintergrinch
You did your double unders with your ruck on?? Nice!
Wod with:
110# axel bar
Ring rows
20# wall balls
20″ box
40# dumbbell
Total – 196 reps.
Thanks for the class Amanda!
3 rounds
45 sec on/15 sec off for max reps
Axel Bar Lunges (60#)
C2B Pullups (ring rows)
Wall Balls (10# @ 10′)
Box Jump Overs (24” first round, 20″ other rounds. Wasn’t going to risk it!))
One-Arm DB Thrusters (20#) <- Alternating L, R, L & R
Total – 218 reps
Box = 24″
DB Thrusters @ 20#
Axel Bar Lunces @ 30#
Ring Rows
Wall Balls @ 12#, 10′
Total Reps = 225