JacksBy Kevin Wood / July 5, 2021 July 5, 2021 Bent Over Row x8 w/ 3 sec pause4 sets building AMRAP in 12 min10 Front Rack Lunges (75/55#)15 Situps20 Floor Jacks Friday’s QOD
Amanda Hunt July 5, 2021 at 8:17 am 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!!
John Hunt July 5, 2021 at 8:54 am 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!!
Rémi F. July 5, 2021 at 8:58 am 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
Christie Neate July 5, 2021 at 10:57 am 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!
John Gunn July 5, 2021 at 11:04 am 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
Joe July 5, 2021 at 12:50 pm 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.
Ingrid July 5, 2021 at 1:31 pm 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!
Catherine Wilson July 5, 2021 at 1:32 pm 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
Audrey July 5, 2021 at 3:07 pm 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
Kelly B July 5, 2021 at 6:11 pm 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
Daniel L Davey July 5, 2021 at 6:19 pm 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
Cheryl July 5, 2021 at 6:49 pm 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!
Gabriel July 5, 2021 at 7:05 pm Bent over rows x8 45-65-75-85 WOD @ 75# 9 rounds +5 FRL Merci Ingrid!
Andre Landry July 5, 2021 at 7:56 pm 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
Frank July 5, 2021 at 8:49 pm 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
Kristen July 6, 2021 at 8:11 am 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
Laura July 6, 2021 at 11:25 am Bent over row x 8 45-55-65-65 (should have gone higher) WOD with 55# 9 +4
Jordan Sanipass July 6, 2021 at 9:00 pm 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
Nick Simpson July 15, 2021 at 10:10 pm Bent over row x 8 95-105-105-q05 WOD with 45# 10 +10 Front Rack unges
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