Bent Over Row x8 w/ 3 sec pause
4 sets building
AMRAP in 12 min
10 Front Rack Lunges (75/55#)
15 Situps
20 Floor Jacks
Jacks
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Mobility and Warm-up
Bent Over Rows x 8
w/ 3 sec pause
4 Sets Building
35# – 45# – 55# – 65# – 75#
WOD
AMRAP in 12 mins
10 Front Rack Lunges (55#)
15 Sit-ups
20 Floor Jacks
**Completed 7 Rounds
Thanks Ingrid!!
Bent Over Row x8 w/ 3 sec pause
45-75-95-115
AMRAP in 12 min
10 Front Rack Lunges 75#
15 Situps
20 Floor Jacks
7 Rounds + 12 Situps
Thanks Ingrid!!
Bent Over Row x8 w/ 3 sec pause
4 sets building
65-75-85-95
WOD w/ 65#
7 rounds + 1 lunge
compared to…
July 10, 2020 at 9:10 am
AMRAP in 12 min
10 Front Rack Lunges 45
15 Situps
20 Floor Jacks
6 rounds+10 FS
Bent over rows x8
45-65-75-85-95
Wod with 75#
8 rounds + 6 sit-ups
Bent Over Row x8 w/ 3 sec pause
4 sets building
35 (wu) -55-65-75-80#
AMRAP in 12 min
10 Front Rack Lunges (35#) – slow and steady, tried without mat – felt okay!
15 Sit-ups
20 Floor Jacks
5 Rounds + 10 Lunges + 8 Sit-ups
Thanks Julia!
Bent Over Row x8 w/ 3 sec pause
4 sets building
45 – 65 – 65 – 65
I was planning to go heavier but my wrist and forearm were feeling wrecked today, so kept it light.
AMRAP in 12 min
10 Front Rack Lunges 45#
15 Situps (abmat butterfly)
20 Floor Jacks
5 rounds + 5 situps
Strength
Bent over rows x8
45#/65#/95#/115#/115#*4
WOD
10 front rack lunges 75#
15 situps
20 floor jacks
Disclaimer
4 Rds with 65#
6 Rds of lunges with 85# to even the bad math out
9 full Rds 4 situps.
Today was my 500th class!
Bent Over Rows x 8
w/ 3 sec pause
4 Sets Building
35# – 45# – 50 – 55# – 60#
WOD
AMRAP in 12 mins
10 Front Rack Lunges (45#)
15 Sit-ups
20 Floor Jacks
8 Rounds, 1 lunge
Thanks Jules!
Congrats!!
Woohoo congratulations
Warmup & Mobility
31 Brirthday Downups & 13 Crossfit Birthday Down ups (Burpees one day!)
Bent Over Row x8 w/ 3 sec pause
4 sets building
15lb Bar to get the rythym
35, 40,45,50 🙂
AMRAP in 12 min
10 Goblet Squats 25lbs
15 Situps
20 Floor Jacks
4 rounds
+ 10 GB Squats
+ 12 Sit Ups
Thanks Julia
Bent Over Rows x 8
w/ 3 sec pause
4 Sets Building
35 – 45 – 55 – 65 – 55 bonus set
WOD
AMRAP in 12 mins
10 Front Rack Lunges (55#)
15 Sit-ups
20 Floor Jacks
7 Rounds completed
Bent Over Row x8 w/ 3 sec pause
35-55-65-70-75#
AMRAP in 12 min
10 Front Rack Lunges (55#)
15 Situps
20 Floor Jacks
Total: 8 rounds + 14 situps
Screwed up the strength
Did 5 sets of 3 reps. Not sure where I got that from but it was effective.
65-95-115-135-150
Wod with 75#
8 rounds plus 15 situps
Bent Over Row x8 w/ 3 sec pause
4 sets building: 20-25-30-35#
AMRAP in 12 min
10 Front Rack Lunges (15# bar)
15 Situps (abmat/ butterfly)
20 Floor Jacks
>> 6 rounds even
Kept it light today after one week’s vacation which ended with 2nd round vaccination (yesterday). A little tired today. Thanks Ingrid!
Bent over rows x8
45-65-75-85
WOD @ 75#
9 rounds +5 FRL
Merci Ingrid!
Bent Over Row x8 w/ 3 sec pause
75 – 85 – 90 – 95
AMRAP in 12 min
10 Front Rack Lunges 75#
15 Situps
20 Floor Jacks
9 rounds + 14 sit-ups
Bent Over Row x8 w/ 3 sec pause
65-75-85-95
AMRAP in 12 min
10 Front Rack Lunges 75#
15 Situps
20 Floor Jacks
Total of 5 rounds + 8 situps
WOD @ 55#
9 + 7 jacks.
Bent rows – 65/70/75/80
Bent over row
45-55-65-65
WOD with 45# (did 35 for one round and realized I made a mistake, had Blake add weight).
6 rounds + 8 situps
WOD as posted: 7 rounds + 6 situps
Bent over row x 8
45-55-65-65 (should have gone higher)
WOD with 55#
9 +4
Bent Over Row x8 w/ 3 sec pause
4 sets building
45#,65#,75#,80#
AMRAP in 12 min
10 Front Rack Lunges (75#)
15 Situps
20 Floor Jacks
6 rounds + 7 floor jacks
Bent over row x 8
95-105-105-q05
WOD with 45#
10 +10 Front Rack unges