The first Open workout will be released next Thursday. What’s your prediction?
Our next PREP COURSE starts Feb.21. Please share with your friends.
Judges meeting on Sunday at 3pm. Please sign up on the whiteboard.
Movement review
5 rounds
1 min Push Jerks (135/95#/60%)
1 min Weighted Step Ups (50/35# @ 24/20″)
1 min Row (cal)
1 min Rest
Please cancel my 6am, thanks
Please cancel my 6am . – Mark
WU + Mob
Movement review
5 rounds
1 min Push Jerks (135/95#/60%) #135
1 min Weighted Step Ups (50/35# @ 24/20″) #50 @ 24″
1 min Row (cal)
1 min Rest
Rnd 1: 12 – 8 – 16 = 36
Rnd 2: 10 – 8 – 17 = 35
Rnd 3: 10 – 8 – 14 = 33
Rnd 4: 10 – 8 – 15 = 33
Rnd 5: 10 – 8 – 16 = 34
Total= 171 RX
Tough one!
17.1 will be:
21-18-15-12-9-6-3
Dumbbell Thrusters (100/70)
Burpees
So glad the gym was open this morning!!!!
Movement review
5 rounds
1 min Push Jerks (135/95#/60%) #75
1 min Weighted Step Ups (50/35# @ 24/20″) #25 @ 20″
1 min Row (cal)
1 min Rest
Total= 171
The first three rounds were ok, round 4 killed me, and round 5 was ok-ish… way tougher than it looked…
11 classes to go Frankie 😉 The race is on!
thanks Matt!
Good job Ange! I will have 10 classes left after today’s class 🙂
Crap – I will have to do open gym and the classes this weekend 🙂
The first Open workout will be released next Thursday. What’s your prediction?
No idea, but I predict no dumbbells, it was all just a big joke 😀
5 rounds
1 min Push Jerks (135/95#/60%) – 115#
1 min Weighted Step Ups (50 @ 24″)
1 min Row (cal)
1 min Rest
R1 – 20-10-20
R2 – 16-8-22
R3 – 13-6-18
R4 – 14-6-19
R5 – 15-6-19
total=212
Could have gone a bit higher on the push jerk weight but still a great workout!
Thanks Matt!
I think you probably need to find a new 1RM for your jerks, Del!
Today’s WOD was awesome until I had to do those box step ups. Yikes!!
1 min push jerk 135#. 15, 13,12,10,10
1 min step ups 50 # kettle bells on 20′. 9,8,7,6,7
1 min calorie row. 15,14,13,13,12
1 minute rest
Total 164 reps
This will serve as a warm up to more shovelling
Movement review
5 rounds
1 min Push Jerks (60%=65#): 19-16-16-16-16
1 min Weighted Step Ups (20# @ 20″): 12-12-12-12-12
1 min Row (cal): 11-12-15-13-14
1 min Rest
Total: 208
Thanks Matt!
Mobility and Wu
Group Wu and mobility
Movement review!
Wod with 50# dumbells and push jerk with left side only
18/10/18
18/8/16
18/8/16
16/8/13
18/8/16
209 reps
Great class Matt and great work everybody!
wicked class!!! It felt so good to push hard again.
191 almost rx -used a 20 ” box
WUx1 21 fast burpees
Movement review
5 rounds
1 min Push Jerks 95#
1 min Weighted Step Ups 40# @ 24in
1 min Row (cal):
1 min Rest
Rnd1=39, Rnd2=34, Rnd3=34,Rnd4=35,Rnd5=36
Total–>178
Great work am’ers!
1 min at of each, followed by 1 min rest
Push Jerk @ 75#: 17-14-11-11-11
Step Ups – 20″ with 20# dumbbell in each hand: 15-13-11-12-12
Row for Calories: 9-7-6-6-7
Total = 152
Clearly, my rowing was a factor, but honestly, the steps ups were the worst part. Mentally preparing to start this movement was a factor.
Good to be back at the gym, after being out sick & then snowed out 🙂
1st Games WOD…something with box jumps & burpees. Can’t wait. It’s gonna be fun.
Rechecked my total. Should be 162 (yay!) 6:00 a.m. WOD brain I guess.
WOD Rx’d
20-10-24 (54)
17-9-22 (48)
16-9-21 (46)
15-9-20 (44)
14-9-23 (46)
Total – 238
I killed the 1 minute rest! Best station!
You killed the rowing! Holy!!
5 rounds
1 min Push Jerks (135/95#/60%) 60lb
1 min Weighted Step Ups (25lb @ 24/20″)
1 min Row (cal)
1 min Rest
41+38+34+33+34=
180 reps
wux1
group wu
WOD
5 rounds
1 min Push Jerks 135#
1 min Weighted Step Ups #35 @ 24″
1 min Row (cal)
1 min Rest
Total= 161
wux1
group wu
WOD
5 rounds
1 min Push Jerks 75#
1 min Weighted Step Ups #25 @ 18″
1 min Row (cal)
1 min Rest
Total= 195
Thanks Amanda!
WOD with 75# jerks, 20+20 for the dumbell step ups.
= 184 reps
12 reps for all the movements for each round except I had two rounds of rowing that I got 14
I got 12 of each in the first round and wanted to try to keep that for the whole wod and although I nearly died trying, I got it. It made me work way harder than I would have.
WU + MOB x 1
Group mobility
Movement review
Push jerks x 5
45, 55, 60
WOD
5R
1 Min. Push Jerks @ 55
1 Min. Box Step ups @ 20″, 10# each hand
1 Min. Calorie Row
1 Min. Rest
R1 = 15, 11, 10
R2 = 13, 12, 7 (rower timed out, darn)
R3 = 12, 13, 10
R4 = 12, 13, 9
R5 = 12, 12, 9
169 reps
I forgot to post this on Friday!!
5 rounds
1 min Push Jerks (75#)
1 min Weighted Step Ups (20# per hand @ 20″)
1 min Row (cal)
1 min Rest
Total reps: 199
I was pretty consistent with my reps. If I remember correctly:
R1: 20-10-12
R2: 15-10-13
R3: 15-10-14
R4: 15-10-14
R5: 15-10-16
5 rounds
1 min Push Jerks (65#)
1 min Weighted Step Ups (25#DB @ 24″)
1 min Row (cal)
1 min Rest
Total: 159
MOB + Group
WOD @ 75# PJ and 25# step ups for first 2 rounds and switched to 15# due to left knee bothering me
Score: 205 reps