S2OH in WOD were all Push Jerk. Held back on the WOD weight after push presses didn’t feel so great. GHD situps were interesting, more on that tomorrow… lol. Great work morning peeps!!
AMRAP 9 min
10 situps
10 S2OH @ 95lbs (60% would have been 105lbs)
Total: 183
I walked in not even sure I was going to do this workout today. Still nervous about my injured back but the EMOTM part felt ok. Working next to Jason R and Ryan H kept me motivated. Thanks guys!
Fun class!! Even Lana had a blast 🙂
Blake
The best of healers is the right attitude Patrick, nice score!
mob wux1
6 sprint
group mob
EMOTM for 7 min
5 push press 115 #
WOD AMRAP IN 9 MIN
10sit
10 S2OH 95#
9 round 3 sit up
Gilles
total rep 183
Ginette
Bravo Gilles!
Valerie Arseneau
Mob + WU
group WU
Heaving Snatch Balance @ 35
4×3
Snatch up to 80%
35-40-45-50-55
I was really comfortable lifting 55 but my damn wrist hurt! I am sure my snatch would be so much heavier if I can fix my darn wrist.
3 set of 3 movement complex
power clean + front squat + push jerk x3 for max
75-85-95×2-95
Great class! So many ladies!!!
Felt awesome after a shitty day at work 🙂
Jason Gagnon
Mobility + WU x 1
6 sprints
Abs work -50 situps – 50 leg raise and 40 seconds plank
50 wallballs for time 3:13
Group Mobility
EMOTM for 7 minutes
5 push press (115#)
Did some bar MU 3 or 4 it think just for fun
WOD: AMRAP 9 minutes
– 10 Situps
– 10 S2OH (95#)
Score: 210(10 Rounds + 10 Situps)
Cashout – Wall Stretch
Great Class Mario Thanks
Tom L
EMOTM @ 75#
WOD @ 65#
145 reps
Vanessa Champion
Second Oly class and loved it
Group WU + mob
Heaving snatch balance 50%
25#. 4×3 reps
Snatch x2
4 sets. 25-30-35-40-45
Need to work on getting under it faster. I’m more comfortable with the power snatch… So time to do more full snatches
PC+FS+PJ x3
3 sets up to max
65-75-80
Little pre & post WOD run to and from MacDonald Buick for my car
Jenn B
I was wondering where you were running to…
Amy Hayes
Mobility
WU
Group mobility
EMOTM for 7 min
5 push press (60#)
WOD
AMRAP 9 min
10 Situps
10 S2OH (55#)
Total 118
Daniel
Emotm-
5push press 75#
Wod-#75
145 reps
First decent weight overhead since I broke my arm.
Melissa H
Mobility
WU x 1
Group Mobility and WU
EMOTM 7 mins
5 push press @ 65#
WOD: AMRAP 9 min
10 sit-ups
10 S2OH 55# (should have been heavier but haven’t done them in a while)
7 rounds + 2 sit-ups
Cash out: 10 burpees for the class skippers…DO YOUR BURPEES!!
Wall stretch
Shane Hayes
Mobility
Wu x 1
6 sprints length of main room
Group barbell Wu
EMOTM for 7 minutes
Push Press x 5 @ 135# way off my 1rm but still nursing wrist and shoulder.
Wod: Amrap in 9 minutes
10 situps
10 s2oh @ 60% of PP. Did kbs @ 80# (awful)
9 rounds 9 situps
189 reps
Great Wod and class Mario!
Great work 6:45 crew!
Shane Hayes
Did all but last round unbroken, did 5 & 5.
Valerie Arseneau
your light push press is my 1RM back squat! lol
Shane Hayes
Lol, thanks Val. I am just pumped to be recovering..
Ginette
Great Job Shane!
Heidi
WU x 1 + 6 gym sprints…well jogs
EMOTH 7 Min
Push presses @ 70% = 70#
Did 1st two rounds at 55# because I calculated my 70% on my shoulder press weight. Switched to 70# in round 3.
9 Min. AMRAP
10 sit ups
10 push presses @ 60% = 60#
9 Rounds + 3 sit ups = 183 reps.
Really liked this WOD.
Ginette
Great job Heidi!
Annie
Mob + WU X 1
6X20m sprints
EMOTM for 7 min
5 push press @ 40#
AMRAP in 9 min
10 sit ups
10 S2OH ( some rounds I did push press and some jerks)
7 rounds + 10 sit ups + 150 reps
Ryan F
Mob
WUx1
6x20m sprints
EMOTM for 7 min
5 Push Press @ 85#
AMRAP in 9 min
10 Situps
10 S2OH @ 75#
143 reps
TL
Mobility
WU x 1
Group Mobility + WU
EMOTM for 7 min
5 Push Press @ 70% (65#) too heavy
AMRAP in 9 min
10 Situps
10 S2OH (60%) (45#) went lower on weight because I really struggled with the other one.
Anything and everything that could have gone wrong with this did including nailing myself in the chin with the bar so hard I though I cracked a crown. Not fun. Overhead is definitely a goat I need to work on.
118 reps
Alaina
Sorry I missed this one!
5k run instead, PR of 1 min. or so……..27:15
Shane Hayes
Nice work, pr!
Julie D
Mob + WUx1
6 sprints
Group mob + WU
EMOTM for 7 mins
5 push press 40#
WOD
AMRAP in 9 mins
10 situps
10 S2OH 35#
168 reps
Jen C
Mob, Wup x 1 + Group Mob
Group Bergener
Heaving Snatch Balance
4 sets x 3 reps at 50% of max
25lbs
25lbs (work on form)
25lbs
Snatch
2 x 20, 25, 30, 30, 35
Note: move slow through the dealift section of this lift next time
PC + FS + PJ x 3
do 3 times
55, 60, 65
Gabriel
Mob
WUx1
6x20m sprints
EMOTM for 7 min
5 Push Press @ 125#
AMRAP in 9 min scaled to Hang Power Clean 125# due to pulled neck muscle after 1st sets.
10 Situps
10 S2OH 115# 1st then 10 HPC 125#
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…
Great pic Sandra! 🙂
Mobility + WU x 1 (no pushups)
6 sprints
EMOTM for 7 minutes
5 push press (subbed for one arm kettle bell push press with right arm at 40#)
WOD: AMRAP 9 minutes
– 10 Situps
– 10 S2OH (subbed for one arm kettle bell push press with right arm at 35#)
Score: 167
Great job Vince!
Great pic Sandra!
EMOTM for 7 min
5 Push Press @ 75#
AMRAP in 9 min
10 Situps
10 S2OH (70#)
150 reps
I had to switch to split jerks early in. Shoulder burn!
Good WOD! I’m happy to see you suffer with us Mario :).
My pleasure! Always up for a lil’ suffering in the morning.
Nice job Maria!
Mobility
WU x 1
6 sprints
Group WU
EMOTM for 7 min
5 Push Press @ 55#
AMRAP in 9 min
10 Situps
10 S2OH @ 45#
9 rounds even (180 reps)
Good job everyone! Thanks Patrick 🙂
Speedy! Good job!
Nice work, more weight for you! 🙂
Good job buddy!
Super fast Kelly!
Mob + WUx1 + 6x20m Sprint + Group WU/Mob
EMOTM 7 mins
5x Push Press @ 70% ~ 155#
WOD AMRAP 9 mins
10x Situps (GHD)
10x S2OH @ 60% (scaled to 50% ~ 115#)
= 5 rounds + 6 S2OH
S2OH in WOD were all Push Jerk. Held back on the WOD weight after push presses didn’t feel so great. GHD situps were interesting, more on that tomorrow… lol. Great work morning peeps!!
GHD Extensions 3×13
Every 2 min – 3 rounds
1x Rope Climb 15′
Back Squat 10x10reps @ 135#
Also practiced muscle-ups without false-grip last night, managed to get 3 unbroken. Happy about that!
Bravo Mario!
WU x 1, 6 x 20m sprints and mob.
EMOTM fo 7 min
5 push press @ 70% (95#)
WOD: AMRAP 9
10 situps
10 S2OH @ 60% (85#)
5 rounds and 3 S2OH = 113 reps
Nice weight Chantal. Strong.
Heavy weight Chantal!
EMOTM for 7 min
5 Push Press @ 135# (70%)
AMRAP in 9 min
10 Situps
10 S2OH @ 115# (60%)
177 reps
Nice work Kevin!
EMOTM for 7 min
5 Push Press @ 125# (70%)
AMRAP in 9 min
10 Situps
10 S2OH @ 105# (60%)
152 reps
EMOTM for 7 min
— 5 Push Press @ 115#
AMRAP in 9 min
–10 Situps
— 10 S2OH @ 85#
153 Reps
Oh yeah, can’t forget Josh’s 36 Birthday Burpees!
Wux1
Lab strict weighted pullups
20#x10
35#x5
50#x3 (got one with chin over bar others were close so did negatives on the way down)
20#x10
Lsit pullups x 5
EMOTM for 7 min
– 5 Push Press @ 105#(60%)
AMRAP in 9 min
–10 Situps
– 10 S2OH (Sub for KBS @ 70# due to elbow acting up)
9R + 2 KBS or 192 Reps
Great Class Blake, you’re a natural. It’s not every day I get hit with a stick to pay attention lol.
Nice work Trent, you did awesome!
Nothing motivates like a stick right? 🙂
Great results Trent!
EMOTM for 7 mins
5 Push Press @ 70% – 65lbs
AMRAP in 9 mins
10 sit ups
10 S2OH @ 60% – 55lbs
166 reps
Great workout!
Happy Birthday Josh!
Group warm up
Birthday Burpees
EMOTM for 7 minutes
5 push press @ 70 % (60 lbs)
WOD – AMRAP for 9 minutes
10 sit ups
10 S2OH @ 60% (55 lbs)
8 rounds + 3 situps …which is 163 not whatever I told Pat…sorry:(
Just for fun:
farmer carries with 50lb KB x 6
EMOTM for 7 min
5 Push Press @ 75#
AMRAP in 9 min
10 Situps
10 S2OH @ 65#
193 Reps
All rounds unbroken…I guess it should have been heavier.
All Unbroken! Great work Jo!!
Lots of reps Jo!
EMOTM for 7 min
5 Push Press @ 65#
AMRAP in 9 min
10 Situps
10 S2OH @ 50#
Kept the weight low as per the old shoulder is old and hurt!
143 Reps
Shoulders are screaming.
Nice work Crystal! Y
Mobility
WUx1
6x sprints
EMOTM for 7min
– 5 Push Press 70% @ 70#
AMRAP 9 Min
– 10 Situps
-10 S2OH @ 60#
Total Reps = 136
Great Job Nooners!! Thanks Mario!
6x sprints
Birthday Burpees
Group Mobility
EMOTM for 7 mins
5 push press @ 70% 35lb
WOD: AMRAP 9 mins
10 sit ups
10 S2OH @ 60% 30lb
TOTAL: 124 reps
Cashout- wall stretch
WU+MOB
6 Sprint lengths
EMOTM: 7min
5 Push Press @ #95(70%)
AMRAP: 9min
10 Situps
10 S2OH @ #85(60%)
Cashout: Wall stretch
And 10 Burpee’s because some people can’t read the top of the board. You know who you are…
For got to mention, I got 159reps total on the AMRAP
Mob, WUx1
6x 20m sprints
Group mob + WU
EMOTM 7 min
5 push press @ 70% – 65#
AMRAP 9 min
10 sit-ups
10 S2OH @ 60%PP – 55#
Total: 148
Cashout:
– 10 burpees because people have been neglecting their no show burpees
– wall stretch
– 3 farmers carries (20m and back) @ 2×70# kb
Great job John!
Mobility
WU x 1
6 sprints
Group WU
EMOTM for 7 min
5 Push Press @ 55#
AMRAP in 9 min
10 Situps
10 S2OH @ 40#
7 rounds even (140 reps)
Finally, 10 burpees because other members have neglected doing their own!
Nice pic Sandra!
MOB & WU × 1
Group MOB
EMOTM for 7 min
5 push [email protected] 50lbs
WOD
AMRAP – 9 min
10 situps
S2OH @ 40lbs
6r + 2 situps= 122
More fun than 200 burpees!
Great class coach Patrick and good work 6amers.
Great job Jackie!
Mob & WUx1
6 x Sprints
Group Mob & WU
EMOTM 7 min
5 Push Press @ 70%: 120lbs
AMRAP 9 min
10 situps
10 S2OH @ 95lbs (60% would have been 105lbs)
Total: 183
I walked in not even sure I was going to do this workout today. Still nervous about my injured back but the EMOTM part felt ok. Working next to Jason R and Ryan H kept me motivated. Thanks guys!
Fun class!! Even Lana had a blast 🙂
The best of healers is the right attitude Patrick, nice score!
Great job Patrick!
EMOTM fo 7 min
5 Push Press @ 70% (110#)
WOD: AMRAP 9 minutes
10 situps
10 S2OH @ 60% (95#)
6 rounds and 4 S2OH = 134 reps
Thanks, Mario.
Nice work Kevin!
EMOTM 7 min
5 Push Press @ 70% (80#)
WOD: AMRAP 9 minutes
10 situps
10 S2OH @ 60% (70#)
7 rounds even = 140 reps
Nice work Amanda!
Mobility
WU x 1
6 sprints
Group WU
EMOTM for 7 min
5 Push Press @ 55#
AMRAP in 9 min
10 Situps
10 S2OH @ 55#
150
Great job everyone! Thanks Mario!
wow, strong! nice work Alyson 🙂
wu x 1
250m row
group mobility
EMOTM 7 min
5 Push Press @ 70% (40#)
WOD: AMRAP 9 minutes
10 situps
10 S2OH @ 60% (25#)
8 rounds & 7 S2OH = 177 reps
cash out – wall stretch
Bravo Rachel!
mob wux1
6 sprint
group mob
EMOTM for 7 min
5 push press 115 #
WOD AMRAP IN 9 MIN
10sit
10 S2OH 95#
9 round 3 sit up
total rep 183
Bravo Gilles!
Mob + WU
group WU
Heaving Snatch Balance @ 35
4×3
Snatch up to 80%
35-40-45-50-55
I was really comfortable lifting 55 but my damn wrist hurt! I am sure my snatch would be so much heavier if I can fix my darn wrist.
3 set of 3 movement complex
power clean + front squat + push jerk x3 for max
75-85-95×2-95
Great class! So many ladies!!!
Felt awesome after a shitty day at work 🙂
Mobility + WU x 1
6 sprints
Abs work -50 situps – 50 leg raise and 40 seconds plank
50 wallballs for time 3:13
Group Mobility
EMOTM for 7 minutes
5 push press (115#)
Did some bar MU 3 or 4 it think just for fun
WOD: AMRAP 9 minutes
– 10 Situps
– 10 S2OH (95#)
Score: 210(10 Rounds + 10 Situps)
Cashout – Wall Stretch
Great Class Mario Thanks
EMOTM @ 75#
WOD @ 65#
145 reps
Second Oly class and loved it
Group WU + mob
Heaving snatch balance 50%
25#. 4×3 reps
Snatch x2
4 sets. 25-30-35-40-45
Need to work on getting under it faster. I’m more comfortable with the power snatch… So time to do more full snatches
PC+FS+PJ x3
3 sets up to max
65-75-80
Little pre & post WOD run to and from MacDonald Buick for my car
I was wondering where you were running to…
Mobility
WU
Group mobility
EMOTM for 7 min
5 push press (60#)
WOD
AMRAP 9 min
10 Situps
10 S2OH (55#)
Total 118
Emotm-
5push press 75#
Wod-#75
145 reps
First decent weight overhead since I broke my arm.
Mobility
WU x 1
Group Mobility and WU
EMOTM 7 mins
5 push press @ 65#
WOD: AMRAP 9 min
10 sit-ups
10 S2OH 55# (should have been heavier but haven’t done them in a while)
7 rounds + 2 sit-ups
Cash out: 10 burpees for the class skippers…DO YOUR BURPEES!!
Wall stretch
Mobility
Wu x 1
6 sprints length of main room
Group barbell Wu
EMOTM for 7 minutes
Push Press x 5 @ 135# way off my 1rm but still nursing wrist and shoulder.
Wod: Amrap in 9 minutes
10 situps
10 s2oh @ 60% of PP. Did kbs @ 80# (awful)
9 rounds 9 situps
189 reps
Great Wod and class Mario!
Great work 6:45 crew!
Did all but last round unbroken, did 5 & 5.
your light push press is my 1RM back squat! lol
Lol, thanks Val. I am just pumped to be recovering..
Great Job Shane!
WU x 1 + 6 gym sprints…well jogs
EMOTH 7 Min
Push presses @ 70% = 70#
Did 1st two rounds at 55# because I calculated my 70% on my shoulder press weight. Switched to 70# in round 3.
9 Min. AMRAP
10 sit ups
10 push presses @ 60% = 60#
9 Rounds + 3 sit ups = 183 reps.
Really liked this WOD.
Great job Heidi!
Mob + WU X 1
6X20m sprints
EMOTM for 7 min
5 push press @ 40#
AMRAP in 9 min
10 sit ups
10 S2OH ( some rounds I did push press and some jerks)
7 rounds + 10 sit ups + 150 reps
Mob
WUx1
6x20m sprints
EMOTM for 7 min
5 Push Press @ 85#
AMRAP in 9 min
10 Situps
10 S2OH @ 75#
143 reps
Mobility
WU x 1
Group Mobility + WU
EMOTM for 7 min
5 Push Press @ 70% (65#) too heavy
AMRAP in 9 min
10 Situps
10 S2OH (60%) (45#) went lower on weight because I really struggled with the other one.
Anything and everything that could have gone wrong with this did including nailing myself in the chin with the bar so hard I though I cracked a crown. Not fun. Overhead is definitely a goat I need to work on.
118 reps
Sorry I missed this one!
5k run instead, PR of 1 min. or so……..27:15
Nice work, pr!
Mob + WUx1
6 sprints
Group mob + WU
EMOTM for 7 mins
5 push press 40#
WOD
AMRAP in 9 mins
10 situps
10 S2OH 35#
168 reps
Mob, Wup x 1 + Group Mob
Group Bergener
Heaving Snatch Balance
4 sets x 3 reps at 50% of max
25lbs
25lbs (work on form)
25lbs
Snatch
2 x 20, 25, 30, 30, 35
Note: move slow through the dealift section of this lift next time
PC + FS + PJ x 3
do 3 times
55, 60, 65
Mob
WUx1
6x20m sprints
EMOTM for 7 min
5 Push Press @ 125#
AMRAP in 9 min scaled to Hang Power Clean 125# due to pulled neck muscle after 1st sets.
10 Situps
10 S2OH 115# 1st then 10 HPC 125#
123 reps