Back Squats x2
60-70-80-85-90%
AMRAP 12 minutes of:
30 Double-unders (2x singles)
10 Burpees
3 Bar Muscle-ups (10 Box Dips)
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!
Start here
Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Back Squats x2
165-185-215-245-265-275#
WOD w/ Box Dips
= 6 rds + 2 dips
Box dips, big tricep pump!!
Good job 6am!!
Mobility
WU x 1
Group WU + Mobility
Back Squats x 2 (Thanks for sharing the bar Heidi)
60-70-80-85-90%
85-100-110-120-140#
AMRAP 12 minutes of:
30 Double-unders
10 Burpees
3 Bar Muscle-ups (scaled to 10 Box Dips)
Total: 5 rounds + 3 box dips
Thanks Kevin. Great job everyone. Congrats Jackie 😉
Back Squats x2
60-70-80-85-90%
225-275-315-335×1-dumped the second…-315 just to get out of my head
AMRAP 12 minutes of:
30 Double-unders – actual moments of flow
10 Burpees – meh
3 Bar Muscle-ups – took a while to revive these but got the hang of em in the end
4 rounds 21 DUs RX’d
Rough second day back. Thanks for sharing the bar Shane. Thanks for the mu coaching Kevin!
Congrats Jackie on 1000 classes!!!
Mobility and Wu
Crossover symmetry
Group Wu and mobility
Strength:
Back Squats
225/275/315/365/385/405 x 2. Felt pretty good this morning. Great sharing the bar Remi !
Wod rx’d : 8 rds and 7 burpees
Everything was unbroken except the last set of skips I hit at 24… Felt really good this morning doing this Wod. I think I paced it quite well Next time will be in the 9’s though .. Hehe
Thanks for the great class Kevin!!
Congrats Jackie on the 1000 classes!!
Great work 6 amer’s!
Back Squats x2
60-70-80-85-90%
185-225-255-265-285-315
AMRAP 12 minutes of:
30 Double-unders (2x singles)
10 Burpees
3 Bar Muscle-ups (10 Box Dips)
5 rnds + 10 Burpees
Back squats to 155#
I managed to perform 2 of the ugliest bar muscle ups in the world in the wod. My forearms are a mess, my boobs are bruised, and I split the skin under my fingernail and it all hurts like a bitch and I don’t even care. Cause I haven’t done bar muscle ups since the open in 2016. It’s a good day. 🙂
And THANK YOU BLAKE for pushing me to try them.
Nice work Miss Amanda! Sometimes the best things come from doing the hard things! ❤
Nice work!!! You’ve just confirmed all of my worst fears if I were to ever attempt such a feat. 😆
LOL nooooo… I was sloppy and knew better to do them like that. I’ll help you get up on the bar without incurring the injuries I did. 🙂 And you are much more graceful in your movements than I am anyway 🙂
Congrats Jackie on 1000 classes!!!
WUx1 + CS
Back Squats x2
60-70-80-85-90%
165-195-225-235-250×1
AMRAP 12 minutes of:
30 Double-unders
10 Burpees
3 Bar Muscle-ups
6 rounds 10 burpees as RX’d
Well done morning peeps!
Thanks Kevin!
Back Squats x2
60-70-80-85-90%
185-225-255-265-285
AMRAP 12 minutes of:
30 Double-unders
10 Burpees
10 Box Dips
5 Rounds 10 Burpees
Congratz Jackie 🙂
Thanks Kevin!
Please cancel my 4pm, I’m stuck at work
Back Squats x2
60-70-80-85-90%
110-130-150-160-165# (these last two weren’t near low enough, boo)
AMRAP 12 minutes of:
30 Double-unders (2x singles)
10 Burpees
3 Bar Muscle-ups (10 Box Dips)
4 Rounds + 31 reps
Round 1 I did 10 DU’s + 40 singles, Rounds 2-4 I did 20 DU’s and 30 singles, and the 5th and final set I did all 30 DUs. Got there … slowly.
Everything felt slow & sore today, boo.
Thanks for the class Kevin
Good job on those doubles Miss Christie!
Thank you 🙂
Back Sq x2
[email protected]#
100-120-135-145-155#
Amrap 12mins
60su
10burpees
10box dips
Total: 5rds& 55skips
Back squats x 2
135-165-185-195-205 (PR for me!)
AMRAP in 12
60 single unders
10 burpees
10 box dips with bent knees
Total: 4 rounds plus 6 burpees
Thanks Ananda!
Wowza on the Back Squat #’s, WTG!
WU x 1
Group WU + Mobility
Back Squats x 2
60-70-80-85-90%
200-235-265-285-300#
WOD
AMRAP 12 minutes of:
60 single unders
10 Burpees
3 Bar Muscle-ups
Total: 5 rounds + 35 single unders
thanks Amanda for pushing me to do bar MUs. They felt good.I was really surprised.
22 bday burpees for Emilie
They were amazing!! I had so much fun watching you do them!
Back Squats x2
60-70-80-85-90%
90 – 105 – 120 – 130 – 135
It’s been awhile since I did back squats.. I felt so strong!
AMRAP 12 minutes of:
30 Double-unders
10 Burpees
3 Bar Muscle-ups (10 Box Dips)
5 rounds plus 9 burpees.. I was aiming for 6.. sooo close!
Then I walked the mile with Miss Tara, and I took the 80lb sand bag for extra fitness.. Next time I’ll take the 100!
Thanks Kevin for the awesome tunes!
“felt so strong” – that’s cause you ARE!
Loved reading that comment 🙂
congrats Jackie on your 1000 class
mob wux1
back squat x 2
165-195-225-235-250 x 2
AMRAP in 12 min
30 DU ( 60 single )
10 burpees
3 bar muscle up ( 10 box dip )
6 round 1 burpees
Back Squats x2
50-60-70-80-85-90%
135-145-165-175-195-215
AMRAP 12 minutes of:
30 Double-unders (2x singles)
10 Burpees
3 Bar Muscle-ups (10 Box Dips)
8 rounds I think…I thought it was 8 until Jackie told me Shane did 8 and so maybe it was 7….
Congratulations Jackie you are awesome!
Aubrey
Heh heh.
Back Squats x2
60-70-80-85-90% @#165 1RM
#100/#115/#130/#140/#150
– Need to go up on my 1RM
AMRAP 12 minutes of:
30 Double-unders
10 Burpees
2 Kipping High Pulls? + 6 Box Dips
6 Rounds
Thanks for taking me out of my comfort zone Amanda! I’m setting my goal of 1 bar muscle up before fall. This is a good starting point and something for me to practice.
Back Squats x2
60-70-80-85-90%
65# 75# 95# 115# 135# 155#
AMRAP 12 minutes of:
30 Double-unders (2x singles) -> did couple DU’s but mostly singles
10 Burpees
3 Bar Muscle-ups (10 Box Dips) -> 10 Box Dips
Ended up doing 4 rounds + 60 single skips
Back Squats x 2
85-100-110-120-140
12 min amrap
30 Du’s
10 burpees
10 box dips (dip to shoulder below elbows & knees were bent)
5 rounds + 20 DU’s
That was my first cardio wod after vacation….this was sooo hard
Back Squats x2
60-70-80-85-90%
185-215-245-255-270
AMRAP 12 minutes of:
(60 singles)
10 Burpees
(10 Box Dips)
6 rounds + 5 skips
Back Squats x2
60-70-80-85-90%
135-165-185-195-205
AMRAP 12 minutes of:
30 Double-unders (2x singles)
10 Burpees
3 Bar Muscle-ups (10 Box Dips) – Did DB floor press @ 25# per side. Those were HARD!!! But did not hurt my shoulder 🙂
Total: 4 rounds and 42 reps
Back Squat x2
60-70-80-85-90%
175-205-235-250-255
AMRAP 12 minutes of:
30 Double-unders (2x singles)
10 Burpees
3 Bar Muscle-ups (10 Box Dips)
4 rounds + 5 burpees
Back Squat
35# 40# 45# 50# 55#
AMRAP in 12 mins
30 DU (60 singles)
10 Burpees
3 Bar muscle up (10 box dip)
4 rounds