PREP COURSE STARTS TOMORROW NIGHT!
LIE participants – get 8+ hours of sleep for your points this week. Might mean some of you have to hit the hay earlier than you’re used to. If you want to see change, you have to make change.
Some tips to help:
-Avoid drinking too many liquids/big meals later in the evening
-Avoid screen-time 1-2 hours before bed
-Make your room pitch black
-Read in soft lights before bed
-Keep your room cool
Have any other tips you can share?
Back Squats
5 sets @ 70%
25-20-15-10-5
Wall Balls (20/14# @ 10′)
5-10-15-20-25
KBS (53/35#)
Mobility
WU x 1 + 500m row
Group Mobility
Back Squats (nice sharing the bar Alaina, Laura and Heidi)
5 sets @ 70%
[email protected]#, 120-120-120-120-120#
WOD:
25-20-15-10-5
Wall Balls (10#@10′)
5-10-15-20-25
KBS (35#)
Time: 8:47
Thanks Shane. Good job everyone!
Great time this morning Kelly well done!
Mob & Warm Up x1 plus 500m row
Back squats (x5)
95-115-135-135-135-135
Wall balls
25-20-15-10-5 (14lb)
KBS
5-10-15-20-25 (35lb)
Time 8:03
Awesome class Shane. Good job everyone
Between classes with Kev <3
Back Squat 5×5 @ 145#
WOD Rx – 8:40
Bach squats x 5
5 sets @ 70%
Warm up @ 135 then 5 sets @ 165#
25-20-15-10-5
Wall Balls @ 16#
5-10-15-20-25
KBS @ 45 #
Score : 8:09
Back Squats x5
135-185-225-225-225-225
WOD Rx’d
5:21 (unbroken)
Holy lungs!
Crazy fast Kevin!
Unbroken…well done.
Thanks!
Back Squats x 5
5 sets @ 70%
Warm up @ 135 then 5 sets @ 185#
25-20-15-10-5
Wall Balls @ 10#
5-10-15-20-25
KBS @ 45 #
Score : 10:42
WU x 1 + 500 M Row
Group Mobility
Back Squats
5 sets @ 70%
WU – 5 x 35
5 x 70, 70, 70, 70, 75 (Ericka, Jen, and Kim, you rocked the FS! Thanks for sharing the bar)
25-20-15-10-5
Wall Balls (8# @ 10′)
5-10-15-20-25
KBS (35#)
10:39 + legs like jello
Nice work everyone. A shout out to Kim who is a new member! She was going to come to another class today, but found out that the rotation is the same at all classes and quickly changed her mind. #whyambassadorsaregreat 🙂
Good job this morning Jackie
Fun wth the 8:30 class today!
Back squat X 5 @70%
(wu 95-115)
5 sets @ 135 (yipes this was Patrick’s wu weight😳. Think there’s a tshirt about that!)
Wod: Rx’d
Time: 8:01
We had three Heathers there this morning. I wonder if that’s a PR!?!
FAST! You da wo-man!
Open gym
Back Squats @ 275#
WOD – Rx’d = 10:57
Back squats @ 150 x5 sets
WOD
Rx 9:37
Ouch!
Back Squats
5 sets @ 135#
25-20-15-10-5
Wall Balls w/ 10#
5-10-15-20-25
KBS 35#
time = 7:50
Back squats x 5 shared the bar with Shannon, always fun 🙂
@155lbs (15lbsPR)
WOD
Rx: 7:18
Great race Shannon!!!
You were on fire! Great job 🙂
Holy fast Elba!! Great job!
Holy crap Elba! That was fast.
So strong and so fast!! You’re amazing😊
Back squats 5 sets
@ #135 – Always great sharing the bar with you Maria:)
WOD
using #[email protected]′ and #35 KBS
9:37
Back Squats
5 sets @ 70%
100# for 5 sets
25-20-15-10-5
Wall Balls (8# @ 10′)
5-10-15-20-25
KBS (30#)
Time: 12:08
Thanks Kevin for the class and push at the end. Wall balls continue to be an area of opportunity 🤔
Your wall balls looked good – they all cleared the line!
Mob
WU x1
500m row
Group Mob
Back Sq x5
WU @ 35 & 85#
5x 115#
WOD
25-20-15-10-5
Wallballs(8#)
5-10-15-20-25
KBS(35#)
Time: 9.20
Back Squats
5 sets of 5x @ 225#
WOD: 7:47 with 20# ball and 45# KB
Fun class! Thanks Coach Kevin!
Those were the best back squats I’ve seen you do. Keep that up.
Back Squat x5
135-185-225×5 (~65%)
WOD @ 16#/10′ & 40# = 8:48 (all sets unbroken)
Back squats x5
135-175-175-175-175-175#
Thanks Marcel & Chantal for getting me to focus on not dropping too low!
WOD Rx:
6:30 (unbroken)
Anotther speedster….I keeping being more amazed as I go through todays comments at how fast the times are!
…and that 175# back squat x 5 is no joke either.
You’ve transformed into a machine.
Killer time Cara!!
Thanks guys!!!!
Kevin, I’m just trying to be like you!
Mobility
WU x 1 + 500m row
Group Mobility
Back Squats
115-115-115-115-115#
WOD:
25-20-15-10-5
Wall Balls (14#@10′)
5-10-15-20-25
KBS (35#)
Time: 11:19
Back Squats
5 sets @ 70%
First set at 95, rest at 105#
25-20-15-10-5
Wall Balls (10# @ 10′)
5-10-15-20-25
KBS (35#)
Time: 9:47
Thanks Shane!
5 sets of Back Squats x 5 reps @ 120#
WOD Rx’d – Time = 10:49
Clearly, my WOD was NOT un-broken.
Mobility
WU x 1 500m row
Group Mobility
Back Squats
35-45-50-55-60
WOD:
25-20-15-10-5
Wall Balls (6#@10′)
5-10-15-20-25
KBS (25#)
Time: 11:39
Wowsers……that was a tough one…..but got it done!
you did great! nice meeting you!
mob wux1+500 m row
back squat x 5
135×5 185×5 205×5
205×5 205×5 205×5
WOD
25-20-15-10-5
wall ball 16#
5-10-15-20-25
KBS 50#
time 8:40
WU x 1 + 500m row
Group Mobility
Back Squats
5 sets @ 225#
WOD Rx
25-20-15-10-5
Wall Balls (20#)
5-10-15-20-25
KBS (53#)
Time: 11:26
Back Squats @ 245
Wod Rx: 8:54
My molars hurt.
Thanks Chantal!
Back Squats
5 sets @ 115#
25-20-15-10-5
Wall Balls w/ 8#
5-10-15-20-25
KBS 20#
time = 9:39
Ball was a good weight, could go for 25 on the kettle bell next time.
Back Squats
4 sets of 5x @ 80# . Ran out of time because I took a long time to do math.
WOD: 11:32 with 8# ball and 20# KB
That was very difficult. I wanted to quit approximately 32 times.
Mobility
WU x 1 + 500m row
Group Mobility
Back Squats with Cara
5 sets @ 70%
[email protected] 135# – Rest at 175# which Cara made look way too easy!
WOD:
25-20-15-10-5
Wall Balls 20# scaled 16#
5-10-15-20-25
KBS 53#
Time: 10:43
Felt rather gross after this one.
Mobility, Warm Up, & 500m row
First time doing back squats (x5)
45-45-95-105-115-135
WOD
25-20-15 Wall balls (10#)
5-10-15 KBS (35#)
DNF last two rounds, out of time (12′)
Back Squat x 5
135 – 185 – 205 – 205 – 205 – 205 – 205
WOD as Rx’d
Time: 7:33
Mob & Warm Up x1 plus 500m row
Back squats (x5)
75# x 1, 80# x 5
Thanks for sharing the bar Joanne!
Wall balls
25-20-15-10-5 (6#)
KBS
5-10-15-20-25 (25#)
Time 10:03
Cashout 200m run!
WUx1 + 500m row
Back Squat x 5
135 – 185 – 205 – 205 – 205 – 205 – 205
WOD as Rx’d
Time: 8:14