QOD – did a survey for a friend to let her bosses know what an awesome job she does at our regular coffee spot, even though we can’t use the coupon because gluten. Spending a little of my time was well worth it!
Shane Hayes
Mobility and Wu x 1
Group Wu and mobility
5 strict hspu (belly to wall)
4 strict mu’s
Kb Clean and jerk
35/45/53/60/70
Wod rx’d 111 reps!
Chris K
KB C&J 5x EA arm 35#,45#,50#,55#
Wod as Rx 103 reps
Melanie B
KB Clean & Jerk practice
25-30#
Jingle Bells 2.0
EMOM for 8 min
Run 4x20m
Max KBS (25#)
I can’t count! Either had 102 or 112 reps.
Gilles
mob group mob
KB C&J
practice with 30 #
jingle ball 2.0
EMOM for 8 min
4×20 m lengths
max KBS 45#
total 108
Marcel
KB Clean & Jerk practice (5 reps/side)
35-35-40-40#
Jingle Bells 2.0
EMOM for 8 min
Run 4x20m
Max KBS (50/35#)
Score: 96 Rx
Thanks Kevin, I was on the fence all day about coming tonight, glad I did. Got to work on a movement we don’t do very often and a fun kickass cardio WOD. That’s 4 classes in a row this week, my legs definitely need some rest.
Heidi
but you need your legs to jump on trampolines. No Rest For You!
Janet
KB Clean & Jerk practice
25-25-30-30-30
Jingle Bells 2.0
EMOM for 8 min
Run 4x20m
Max KBS (30#)
89 reps
Samantha C
KB Clean & Jerk practice
20#
Jingle Bells 2.0
EMOM for 8 min
Run 4x20m
Max KBS (20#)
77 reps
Kevin
Had an awesome time coaching everyone today. Great job the the new moves, and killer scores for the WOD!
Melanie M
KB Clean & Jerk practice
Jingle Bells 2.0
EMOM for 8 min
Run 4x20m
Max KBS (50/35#)
Today Robert and I tackled this one with the 5pm class..
After all these years I still like learning new things, especially when Robert can learn with me! We both used the 25# KB.. I found my right arm stronger and I also kept banging the KB on the back of my arm.. I think i would like to do more KB classes (maybe a clinic?? Hint hint??)
For the wod we both used 25# KB.. Robert got 82 reps and I managed 114 (I am happy with this considering I haven’t been to class in a week)
How will I pay it forward? As I dig out my Christmas decorations I am giving away what I haven’t used for awhile..
Mike M
C and j kettle bell practice
25 lbs
53 lbs
60 lbs
4x 20 m then max kettle bells with 50 # for 8 minutes
103 reps
Too bad I had to run. I had a lot more kettle bell in me I would’ve liked to explore the space with more kettlebell https://vimeo.com/55624839
Heidi
KB C & J
15-20-25-30
WOD with 35#
Score = 67
Well, I guess I sand bagged that one, with a disappointing score. I think I over paced my runs.
Note for next time – run faster than I think I need to and aim for minimum of 11 reps each set…this should be doable.
Stacy
KB Clean & Jerk practice
#20/25/25/25/25
Jingle Bells 2.0
EMOM for 8 min
Run 4x20m
KBS (30#)
69 reps π
Mario Arseneau
Threadmill Runs
5 rounds
1 min Spd 6 Slp 6
1 min rest
Stationary Bike
15 mins, Lvl 5, RPM >60
KB Clean + Jerk
5x 35#, 53# (each side)
WOD Rx = 82
5×10 DB Press 30# (each side)
Christie
KB Clean & Jerk practice
30# with one arm only
Jingle Bells 2.0
EMOM for 8 min
Run 4x20m
Max KBS (50/35#)
Lost count around 95, did Russian swings for shoulder
Heather McDonald
Need to work way more on KB C&J…and KB everything, really.
Jingle Bells 1.0 was better. Shut up.
WOD Rx: 98 reps
OG
Power Cleans:
55 (5) 65 (5) 75 (5) 85 (3) 95(1) 105(stood at looked at it. clean pulled a few times. Got to get out of my own head.)
Lat pulldowns w blue band 5-5-5-5
TTR practice 10 w extra beat swing between movements
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…
KB Clean & Jerk practice (5 reps/side)
20-25-30-35#
Jingle Bells 2.0
EMOM for 8 min
Run 4x20m
Max KBS (50/35#)
Score: 105 Rx
Thanks Kevin!
Mobility + 10 Burpees
Group WU – Medicine Ball “fun”
KB Clean & Jerk practice (5 per side)
5 sets @ 20#
WOD: Jingle Bells 2.0
EMOM for 8 min
Run 4x20m
Max KBS (35#)
Total: 97reps RX
Thanks Kevin. Great job everyone!
KB Clean & Jerk practice
20# (kept it light to work on form)
Jingle Bells 2.0
EMOM for 8 min
Run 4x20m
Max KBS (50/35#)
Total: 84 reps (30#)
MOB Group WU & MOB
KB Clean & Jerk practice
35# x5 x 5 sets
53# Γ2 x 3 sets
Jingle Bells 2.0
EMOM for 8 min
Run 4x20m
Max KBS (50/35#) – 45#
COUNT = 80
KB Clean & Jerk practice
20# then 35# w/ lots of bruises
Jingle Bells 2.0
EMOM for 8 min
Run 4x20m
Max KBS (50/35#) used 35#
total reps – 81
Mobility x 1
Warm-up a la Kevin
KB Clean & Jerk practice (5 reps/side)
15, 20, 20, 20
Jingle Bells 2.0
EMOM for 8 min
Run 4x20m
Max KBS @ 35
Score: 81 Rx
PIF: We are doing something at our office for a very special person who isn’t well. Our whole office is in on the task, which is a beautiful thing!
KB Clean & Jerk practice @ 20#
Jingle Bells 2.0
EMOM for 8 min
Run 4x20m
Max KBS @ 20#
Reps: 88
Today is Pay It Forward Friday. Letβs all go out and do something nice. What are you going to do to PIF?
Will donate to a local charity π
KB Clean & Jerk practice
35-53-60
Jingle Bells 2.0
EMOM for 8 min
Run 4x20m
Max KBS (50#)
103
Thanks for the help on the C + J technique Kevin!
KB Clean & Jerk practice: Think I got the clean worked out with my right arm – smoother and less KB crashing; need more work on the left.
Jingle Bells 2.0
EMOM for 8 min
Run 4x20m
Max KBS (50/35#)
Rx: 103 reps
930 open gym
Snatch DL + snatch (2+1)
65-85-95-105 – 5 sets @ 105#
Power clean + front squat + push jerk
85-105-125-135-145#
Nooner:
WOD Rx:
113 reps
Mob, 10 burpees
Group mob/WU
KB Clean & Jerk practice
5x per side @ 30 – 35#
WOD Rx
81 reps
What a gasser! My lungs are trying to escape.
QOD – did a survey for a friend to let her bosses know what an awesome job she does at our regular coffee spot, even though we can’t use the coupon because gluten. Spending a little of my time was well worth it!
Mobility and Wu x 1
Group Wu and mobility
5 strict hspu (belly to wall)
4 strict mu’s
Kb Clean and jerk
35/45/53/60/70
Wod rx’d 111 reps!
KB C&J 5x EA arm 35#,45#,50#,55#
Wod as Rx 103 reps
KB Clean & Jerk practice
25-30#
Jingle Bells 2.0
EMOM for 8 min
Run 4x20m
Max KBS (25#)
I can’t count! Either had 102 or 112 reps.
mob group mob
KB C&J
practice with 30 #
jingle ball 2.0
EMOM for 8 min
4×20 m lengths
max KBS 45#
total 108
KB Clean & Jerk practice (5 reps/side)
35-35-40-40#
Jingle Bells 2.0
EMOM for 8 min
Run 4x20m
Max KBS (50/35#)
Score: 96 Rx
Thanks Kevin, I was on the fence all day about coming tonight, glad I did. Got to work on a movement we don’t do very often and a fun kickass cardio WOD. That’s 4 classes in a row this week, my legs definitely need some rest.
but you need your legs to jump on trampolines. No Rest For You!
KB Clean & Jerk practice
25-25-30-30-30
Jingle Bells 2.0
EMOM for 8 min
Run 4x20m
Max KBS (30#)
89 reps
KB Clean & Jerk practice
20#
Jingle Bells 2.0
EMOM for 8 min
Run 4x20m
Max KBS (20#)
77 reps
Had an awesome time coaching everyone today. Great job the the new moves, and killer scores for the WOD!
KB Clean & Jerk practice
Jingle Bells 2.0
EMOM for 8 min
Run 4x20m
Max KBS (50/35#)
Today Robert and I tackled this one with the 5pm class..
After all these years I still like learning new things, especially when Robert can learn with me! We both used the 25# KB.. I found my right arm stronger and I also kept banging the KB on the back of my arm.. I think i would like to do more KB classes (maybe a clinic?? Hint hint??)
For the wod we both used 25# KB.. Robert got 82 reps and I managed 114 (I am happy with this considering I haven’t been to class in a week)
How will I pay it forward? As I dig out my Christmas decorations I am giving away what I haven’t used for awhile..
C and j kettle bell practice
25 lbs
53 lbs
60 lbs
4x 20 m then max kettle bells with 50 # for 8 minutes
103 reps
Too bad I had to run. I had a lot more kettle bell in me I would’ve liked to explore the space with more kettlebell
https://vimeo.com/55624839
KB C & J
15-20-25-30
WOD with 35#
Score = 67
Well, I guess I sand bagged that one, with a disappointing score. I think I over paced my runs.
Note for next time – run faster than I think I need to and aim for minimum of 11 reps each set…this should be doable.
KB Clean & Jerk practice
#20/25/25/25/25
Jingle Bells 2.0
EMOM for 8 min
Run 4x20m
KBS (30#)
69 reps π
Threadmill Runs
5 rounds
1 min Spd 6 Slp 6
1 min rest
Stationary Bike
15 mins, Lvl 5, RPM >60
KB Clean + Jerk
5x 35#, 53# (each side)
WOD Rx = 82
5×10 DB Press 30# (each side)
KB Clean & Jerk practice
30# with one arm only
Jingle Bells 2.0
EMOM for 8 min
Run 4x20m
Max KBS (50/35#)
Lost count around 95, did Russian swings for shoulder
Need to work way more on KB C&J…and KB everything, really.
Jingle Bells 1.0 was better. Shut up.
WOD Rx: 98 reps
OG
Power Cleans:
55 (5) 65 (5) 75 (5) 85 (3) 95(1) 105(stood at looked at it. clean pulled a few times. Got to get out of my own head.)
Lat pulldowns w blue band 5-5-5-5
TTR practice 10 w extra beat swing between movements
K2E practice with 2 extra beat swings between