Every August, CAM completes all the Hero WODs. This year, he missed only 2. #Fatherhood
20 thoughts on “Hello September!”
Greg
Wu and mob
Group wu AMRAP
Jog 3 lengths gym, 8 Mt climbers stretch, 8×8 body builders
AMRAP in 3 min
15 box jumps 24 inch
5 shuttle sprint (10m x 2)
Rest 1 min
Total 86 reps
NFT 5 rounds
30s L sit
30s plank
Time 9:33 – 10 min cap
Thanks Shane this was a tough one!
Shane H
Nice work Greg, look after that leg!
Greg
Thanks Shane. Thought I would act like when I was a kid and I rubbed a little dirt in it, good to go now! Thanks, I will be good to go in the morning I was actually happy with progress today. First day doing high impact workout on leg and it actually felt good.
Mario B
Wu and mob
Group wu AMRAP
Jog 3 lengths gym, 8 Mt climbers stretch, 8×8 body builders
AMRAP in 3 min
15 box jumps 24 inch
5 shuttle sprint (10m x 2)
Rest 1 min
Total 121 PR. (Did 112 in March).
Trying to race Heidi and in the 3rd round my shin met the box for the first time!!! Ouch.
So safe to say I didn’t catch her!! Good job!!
NFT 5 rounds
30s L sit ( knees tucked in for 3, then leg raise)
30s plank ( unbroken)
Thanks for the class Shane
Shane H
Nice work Mario, need to work on landing flat foot on the box. Hope the shin feels better soon
Heidi
I’m pretty sure you would have caught me if you hadn’t slipped on the box. Good race to that point!
Good job Cam!! You aways give it your all. Fatherhood is a great reason to miss a WOD and the rewards are also great. There are few challenges too, but we won’t spoil the suprises for you 😉
Complete 3 cycles of:
AMRAP in 3 min
15 Box Jumps 24″
5 Shuttle Sprints (10m x2) (5 reps)
Rest 1 min
19-18-22 = 119 reps
NFT
5 rounds
30s L-sit – leg raises laying down
30s Plank
Basically took almost all 10 min to complete. Very broken up everything 🙁 Found this much harder than part 1.
Thanks Shane!
Mobility
Group wu AMRAP
Jog 3 lengths gym, 8 Mt climbers stretch, 8×8 body builders
AMRAP in 3 min
15 box jumps 20 inch
5 shuttle sprint (10m x 2)
Rest 1 min
Total 130 reps
NFT 5 rounds
30s knee tucks
30s plank
Heidi
AMRAP in 3 min
15 box jumps 20 inch
5 shuttle sprint (10m x 2)
Rest 1 min
Rd 1: 2 Rounds + 3 BJ
Rd 2: 2 Rounds + 4 BJ
Round 3: 2 Rounds + 4 BJ
Total 131 reps
That was a cardio burn. Recovery was fairly quick though. The 1 min. rest went way too fast. Fun one 🙂
Cash out
5 rounds of 30 sec. L sits (I did first two or three of rounds with 1 straight let & 1 bent knee. Last couple were both bent knee….oufff!) + 30 sec. planks. Didn’t finish the last plank in the 10 minute time cap. Ditto Del’s comment. This was worse than the WOD.
Nick
MOB 10 Strict Pullups
Group wu AMRAP 5 mins
Jog 3 lengths gym, 8 Mt climbers stretch, 8×8 body builders
Ended up doing 3 rnds and 2 lengths of gym
AMRAP in 3 min
15 box jumps 20 inch
5 shuttle sprint (10m x 2)
Rest 1 min
Total 113 reps (9 rep pr from 3/15/2016>
NFT 5 rounds
30s L sit ( 1 round knee tuck and 4 leg raised)
30s plank
Time 7:18 – 10 min cap
Nick
7:10 for the NFT part
Gillyon
Warmup
Round 1: 2 full + 1 shuttle
Round 2: 2 full + 2 shuttle
Round 3: 2 full + 2 shuttle
TOTAL : 170
Did the L sits and planks under the 10 minute cap
What a sweaty mess I was!
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…
Wu and mob
Group wu AMRAP
Jog 3 lengths gym, 8 Mt climbers stretch, 8×8 body builders
AMRAP in 3 min
15 box jumps 24 inch
5 shuttle sprint (10m x 2)
Rest 1 min
Total 86 reps
NFT 5 rounds
30s L sit
30s plank
Time 9:33 – 10 min cap
Thanks Shane this was a tough one!
Nice work Greg, look after that leg!
Thanks Shane. Thought I would act like when I was a kid and I rubbed a little dirt in it, good to go now! Thanks, I will be good to go in the morning I was actually happy with progress today. First day doing high impact workout on leg and it actually felt good.
Wu and mob
Group wu AMRAP
Jog 3 lengths gym, 8 Mt climbers stretch, 8×8 body builders
AMRAP in 3 min
15 box jumps 24 inch
5 shuttle sprint (10m x 2)
Rest 1 min
Total 121 PR. (Did 112 in March).
Trying to race Heidi and in the 3rd round my shin met the box for the first time!!! Ouch.
So safe to say I didn’t catch her!! Good job!!
NFT 5 rounds
30s L sit ( knees tucked in for 3, then leg raise)
30s plank ( unbroken)
Thanks for the class Shane
Nice work Mario, need to work on landing flat foot on the box. Hope the shin feels better soon
I’m pretty sure you would have caught me if you hadn’t slipped on the box. Good race to that point!
Good job Cam!! You aways give it your all. Fatherhood is a great reason to miss a WOD and the rewards are also great. There are few challenges too, but we won’t spoil the suprises for you 😉
Complete 3 cycles of:
AMRAP in 3 min
15 Box Jumps 24″
5 Shuttle Sprints (10m x2) (5 reps)
Rest 1 min
19-18-22 = 119 reps
NFT
5 rounds
30s L-sit – leg raises laying down
30s Plank
Basically took almost all 10 min to complete. Very broken up everything 🙁 Found this much harder than part 1.
Thanks Shane!
Ooops wrote that down wrong, should be 39-38-42 = 119 reps
Great job Del! You always give your all!!
Sorry for the short notice but I have to cancel my open gym at 11.
Open gym
WOD:
80 KBS
80 HR pushups
80 abmat situps
80 air squats
160 one-legged single skips
20:03
Did this one in 2015 and got 21:24 with less weight on the KBS. First PR of the month 🙂
Good job on the PR!
Open Gym
“Josh” with 75# OHS and Ring Rows – 8:17
2:53 PR over 2014
Thanks Kevin!
Wu and mob
Group wu AMRAP 5 mins
Jog 3 lengths gym, 8 Mt climbers stretch, 8×8 body builders
AMRAP in 3 min
15 box jumps 20 inch
5 shuttle sprint (10m x 2)
Rest 1 min
Total 116 reps
NFT 5 rounds
30s L sit
30s plank
Time 9:33 – 10 min cap
One giant puddle at the end, thanks Kevin!
Mob
Group WU & Mob
3 Cycles Of:
15 BoxJumps (black)
5 Shuttle Sprints (10m x2)
Total Reps: 100
(29&5-29&5-27&5)
NFT
5 Rounds
30 sec L sit
30 sec Plank
(Time- 6.30)
Mobility
Group wu AMRAP
Jog 3 lengths gym, 8 Mt climbers stretch, 8×8 body builders
AMRAP in 3 min
15 box jumps 20 inch
5 shuttle sprint (10m x 2)
Rest 1 min
Total 130 reps
NFT 5 rounds
30s knee tucks
30s plank
AMRAP in 3 min
15 box jumps 20 inch
5 shuttle sprint (10m x 2)
Rest 1 min
Rd 1: 2 Rounds + 3 BJ
Rd 2: 2 Rounds + 4 BJ
Round 3: 2 Rounds + 4 BJ
Total 131 reps
That was a cardio burn. Recovery was fairly quick though. The 1 min. rest went way too fast. Fun one 🙂
Cash out
5 rounds of 30 sec. L sits (I did first two or three of rounds with 1 straight let & 1 bent knee. Last couple were both bent knee….oufff!) + 30 sec. planks. Didn’t finish the last plank in the 10 minute time cap. Ditto Del’s comment. This was worse than the WOD.
MOB 10 Strict Pullups
Group wu AMRAP 5 mins
Jog 3 lengths gym, 8 Mt climbers stretch, 8×8 body builders
Ended up doing 3 rnds and 2 lengths of gym
AMRAP in 3 min
15 box jumps 20 inch
5 shuttle sprint (10m x 2)
Rest 1 min
Total 113 reps (9 rep pr from 3/15/2016>
NFT 5 rounds
30s L sit ( 1 round knee tuck and 4 leg raised)
30s plank
Time 7:18 – 10 min cap
7:10 for the NFT part
Warmup
Round 1: 2 full + 1 shuttle
Round 2: 2 full + 2 shuttle
Round 3: 2 full + 2 shuttle
TOTAL : 170
Did the L sits and planks under the 10 minute cap
What a sweaty mess I was!