WOD:
-20 Calorie row
-30 Sit up wall ball
-40 Jumping pull ups
-50 Plank switches
-60 Flutter kicks
Time 6: 05 Rx
Too whom ever the under armour / camo hoody belongs to… I am sorry I have the exact same and it was right bellow my bag I only noticed it wasn’t mine when I made it home and mine was here I will return it as soon as I can today at the Gym. Or if you see this let me know and I can drop it off.
Time: 11:38
Thanks Coach Amanda…I heart you! Nice to have Marie-No and Kevin in our class this am…fun watching them kick ass!
QOD: I don’t think I have ever done a victory dance…that makes me sad! lol I’m sure I have but no idea what it looks like.
…..hmmm I’ve seen some similar moves before….you may have just found Kevin’s Halloween costume for this year….
Kevin
True!
Joanna
QOD – Wiggle wiggle wiggle wiggle…..
Shawn Johnson
MOB
WUx2.
Group WU
Strength: Shoulder Press x5
80-95-105-120-125Γ2
WOD. 20 to 60
20 Calorie Row
30 Situp Wall Balls 20#
40 Jumping Pullups (I might have been a bit high on these)
50 Plank Switches
60 Flutter Kicks (both legs=1 rep) Had about 10-15 no rep because I was bouncing my feet off the ground… I thought these seemed kind of easy until Kevin called me out
7:14
Julie Jones
Mob
WU x1
Group warm up
Foam roll friday
Wod:
20 cal row
30 situp wall balls
40 jumping pullups
50 plank switches
60 flutter kicks
Time: 12:56
Finally…my first Rx!!!
Steph L
Yaye for RX!! And many more to come!! great work!!
Cute pic of the gang.
Please cancel my 8:30 π hopefully I can get to the nooner thanks:)
Couldn’t sleep. Went to the 6am class.
Weighted Pistols (3x per leg, non-alternating)
Bodyweight-15-20-25-30 (all pr’s because I’ve never done them before)
WOD rx’d
6:34
QOD: https://vimeo.com/71596786
Fun watching you & Marie-Noelle race π
Nice job on the pistols!
20 to 60 in no timeβ
20 Calorie Row
30 Situp Wall Balls
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
time = 9:00
My abs are on fire! lol
Mobility
WU x 1
Group WU
Foam Roll Friday
WOD:
-20 Calorie row
-30 Sit up wall ball
-40 Jumping pull ups
-50 Plank switches
-60 Flutter kicks
Time 6: 05 Rx
Too whom ever the under armour / camo hoody belongs to… I am sorry I have the exact same and it was right bellow my bag I only noticed it wasn’t mine when I made it home and mine was here I will return it as soon as I can today at the Gym. Or if you see this let me know and I can drop it off.
Wow! Fast time dude!
Crazy fast Francis! You were flying!
Mobility
WU x 1
Group WU
Push Jerk x 5
85-95-105-115-115(3)
WOD
– 20 Calorie row
– 30 Sit up wall ball (20#)
– 40 Jumping pull ups
– 50 Plank switches
– 60 Flutter kicks
Time: 10:32
Great picture today! And it was a nice picture of Julie yesterday too!
QOD: I jump and clap like a fool.
lol! I can picture that!
Mine is similar to that too. with a little running man ish to it.
QOD: First I do a totally sweet fist pump then a slow-mo inplace-running kind of dance.
Wux1. Group wu
Strength. X5. Shoulder press
-80-95-105-120×2-120×1
WOD. 20 to 60
20 Calorie Row
30 Situp Wall Balls
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
7:13 rx
Rob Brydges
Mobility
WU x 1
Group WU
Push Jerk x 5
WOD
– 20 Calorie row
– 30 Sit up wall ball
– 40 Jumping pull ups
– 50 Plank switches
– 60 Flutter kicks
Time: 11:38
Thanks Coach Amanda…I heart you! Nice to have Marie-No and Kevin in our class this am…fun watching them kick ass!
QOD: I don’t think I have ever done a victory dance…that makes me sad! lol I’m sure I have but no idea what it looks like.
Mob
Wu
Group wu “football drills”
Strength Shoulder Press
65-75-85-95-100
20 Calorie Row
30 Situp Wall Balls
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
9:55 rx
QOD: I don’t have one either!? Boo! I usually crank the tunes on the drive home with big smiles if that counts lol.
Someone should adopt this victory dance (but in regular crossfit attire, please).
http://www.youtube.com/watch?v=2AIRQZAgtaE
…..hmmm I’ve seen some similar moves before….you may have just found Kevin’s Halloween costume for this year….
True!
QOD – Wiggle wiggle wiggle wiggle…..
MOB
WUx2.
Group WU
Strength: Shoulder Press x5
80-95-105-120-125Γ2
WOD. 20 to 60
20 Calorie Row
30 Situp Wall Balls 20#
40 Jumping Pullups (I might have been a bit high on these)
50 Plank Switches
60 Flutter Kicks (both legs=1 rep) Had about 10-15 no rep because I was bouncing my feet off the ground… I thought these seemed kind of easy until Kevin called me out
7:14
Mob
WU x1
Group warm up
Foam roll friday
Wod:
20 cal row
30 situp wall balls
40 jumping pullups
50 plank switches
60 flutter kicks
Time: 12:56
Finally…my first Rx!!!
Yaye for RX!! And many more to come!! great work!!
Congrats on your first Rx!!! π
Mobility
WU x1
Group warm up
Foam roll friday
WOD:
-20calorie row
-30 wall ball sit ups #8 (should of gone heavier)
-40 jumping planks
-50 plank switches (tough)
-60 flutter kicks
Time: 9:17
Thanks for the great class Lora…..great work 7:00amer’s!!!!!!
QOD: The Carleton
http://youtu.be/jKlxjbhB9HE
A winner is you.
BAHAHAHA! The best!!!
YESSSSS!
Mob / WU x 1
DU Practice
Group Warmup
Attempted Shoulder Presses x 5
45 – 95 – 100
More DU Practice
WOD:
β20 to 60 in no timeβ
— 20 Calorie Row
— 30 Situp Wall Balls (20#)
— 40 Jumping Pullups
— 50 Plank Switches (subbed to 2 min of plank)
— 60 Flutter Kicks (two-count)
Time: 7:33
mob wux1
group wu mob
strength shoulder press
65×10 75x10x85x5
wod
20 cal row
30 sit up wall ball 20#
40 jumping pull up
50 plank switch
60 flutter kick
time 6:04
Super fast Gilles! WOW!
Yay!!! Going to treego tomorrow!!! Dont know if it matters, but can someone put my name on the board?
It’s been changed to 3:30pm. Can you still make it then?
Yup i can still make it!
WU x 2
Push Jerk x 5
75-85-95-105(x4) and stopped here.
WOD
β20 to 60 in no timeβ
20 Calorie Row
30 Situp Wall Balls (14#)
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks
13:05 π
QOD… Not sure, will have to take note next time.
No π !! I saw you working your butt off this morning. That deserves a π !!
Mobility WUx1
Group WU
Strength: Back Squats
95,100,110,115,120(PR reps)x5
WOD:
“20 to 60 in no time” Rx’d
20 Calorie Row
30 Situp wall balls 14#
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks
Time: 8:28
Great Work 3:15 Class!!!
Strength : Dead lifts 5×5
135,225,275,315,365
WOD:
“20 to 60 in no time” Rx’d
Time : 6:03
WHOA! Speedy! Well done. Nice weight on those deadlifts, too. I think the Crossfit stuff is agreeing with you π
Thank-you Lora!! I really enjoy it so far! Best times of the week for sure!
Hi can you cancel me for 645 tks
Warmup
OHS holds (sets of 3 – 3 seconds) up to 55lbs
WOD
7:13
50 no show burpees.
QOD – it is my happy prance..not so much a happy dance.
Look at you with the OHS holds! Nice job! π Fast time on the WOD too (no surprise there!)
Thanks for the encouragement. Those holds will be a weekly thing until I can squat like you!
Wux2
group wu
deadlifts x5 @ 225#
Wod Rx
20 Calorie Row
30 Situp Wall Balls
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks
time = 9:33 PR of 1:51
Great job Frankie! Nice PR. Congrats!
Mobility
WU x2
Strength : 1 power snatch then OHS x 5
45-95-105-125-135( 10# pr been at 125 the last few rotations)
Group warm up
Wod:
20 calorie row
30 wall ball sit ups
40 jumping pull ups
50 plank switches
60 flutter kicks (both legs = 1 rep
Time: 7.45
Tried to stay with you Chris but you where to fast. .
Fun class Corinna, thanks
Mob + WU + Group WU
Volume EMOTM 7 mins
– Sandbag Squats 40# = 15-15-15-15-15-15-15 = 105
– KBS 70# = 5-5-5-5-5-5-5 = 35
– Ring Dips, strict = 5-5-5-5-5-4-4 = 33
WOD Rx = 8:17
Rowing went well, med ball slipped twice due to tape in hands, and the rest was hard. Good one though!
Have a good weekend everyone!
Mobility
WU
Group WU
Strength – Overhead Squat x5
35 – 40 – 45 – 50 – 55
WOD: 20 to 60 (10# med ball)
Time – 10:32
The really killer for me was the plank switches. Fun WOD though! And score so far on the paleo challenge – 33/35 π
– Mob
– WU x1
– Group WU
Strength: Push Jerk x5…
80-85-90-95-100
WOD: 20 to 60, 14# ball
T
ime: 8:41
MOB
WU x 1
Group warmup with teachers pet Kevin W
Strength: Deadlifts
5×100, 120, 130, 130, 140 (not happy with technique)
WOD-20 to 60 in no time
20 calorie row
30 wallball situps @ 10lbs
40 jumping pullups
50 plank switches (yeesh, these were tough)
60 flutter kicks
Time: 10:29
Thanks for the class Amanda.
Wux2
Group WU
Foam roll + lacrosse ball on shoulders.
Tied PR for 6 consecutive Bar MU’s and was easy, come on 7
WOD as RX’d
Time–> 6:41
PR of 1:12 from last February.
Great job 5:45 gang!
Have a great weekend fella CrossFitters!
QOD: Don’t have one unless it counts as one when celebrate after beating CC in a WOD like tonight lol
LOL! Great job on the WOD tonight. Super fast time!! π Congrats on a big PR too!
Mobility
WU x 1
Group WU
Strength: OHS x 5
35-45-50-55-60
WOD: 10:39 Rx
Mob
Wux1
WOD Rx
20 Calorie Row
30 Situp Wall Balls
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
Time: 8:51
Great class 5:45, thanks Corinna
Mobility
WU x 1
Group warmup
Strength : Push Jerks
5 x 50-60-65-70-75
WOD
– 20 Calorie Row
– 30 Situp Wall Balls (10lbs)
– 40 Jumping Pullups
– 50 Plank Switches
– 60 Flutter Kicks
Time : 10:06
Strength:
Push Press (x5)
95-115-135-140-145
WOD
20 Calorie Row
30 Situp Wall Balls (20lbs)
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks
Time: 5:58
Got my first two bar muscle ups today!!
Thanks to everyone at the 3:15 class for your encouragement! Love the videos! π
Mob.
WU x1
Group WU/Mob.
Strength: Back Squat
60,65,70,75
WOD:
20 Calorie Row
30 Situp Wall Balls (10#)
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks
Time: 10:22
Ran 500m.
Mobility
WU x 1
Group warm up
Practiced Handstands and HSPU (45 & 10# plate)
WOD:
20 cal row
30 situp wall balls (20#)
40 jumping pullups
50 plank switches
60 flutter kicks
Time: 10:49
500m Run
Mob +Wux1
Group WU
Wod:
20 to 60 in no timeβ
20 Calorie Row
30 Situp Wall Balls (6lbs)
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
Time: 10:54