mobility
wu x 2
strength β Push Press x 3
55, 60, 65, 70, 75×2
work to drop going down slower with quick hip extention on the way up with 55#
Practice one arm KBS (Russian)
I did the weekly member challenge after the 6am class, I got 722 – screwed up on my pace a bit, went too slow in the beginning I think. I was rowing for distance but forgot that it was timed and picked up the pace about halfway through. lol
It was fun! Thanks for the push Lora!
Great job 6am class!
Amanda
Correction, I got 733, not 722
Lora
I think you did great on the row, Amanda. You had a good, solid pace the whole way through. Maybe start your sprint a little sooner at the end OR increase your average pace by 1-2 strokes per minute to see if that makes a difference. Make note of your SPM if you remember it from this morning and when the challenge comes up again, you can try another strategy π
Marie-No
Holly jumpins’ I sure got my bells jingled this morning…
Mobility + warmup
Wod rx’ed (thanks for the extra push Amanda)
Result: 4 rounds completed + 20 du and 9 Russian KBS…
5 min of much needed form roller for my old back afterwards…
Koodos to who ever programmed that one!
Great job 6:00 group! You gave it your all again this am! Jack buddy how are your arms doing?!
Heidi, I just registered for the blizard beatdown!!! Lets get er’ done!
Amanda
Yay! Can’t wait to watch our girls rocking the Blizzard Beatdown!!
Great job on doing this one RX with that crazy heavy kb…impressive to watch!
Lora
Ah-mazing score as Rx’d Marie-No! You are a freaking machine!!
Wish I wasn’t going to be away on the weekend of the beat-down. Going to miss out. Might be back in time to go watch our CFM girls kick butt!
Heidi
Awesome Marie. So glad to hear it. Great work on the Rx’d WOD….you didn’t need that silly 40# KB after all.
Sorry for the 5h45 “no show” last night. I was certain I was registered today instead of yesterday.
50 burpees for this guy. This time, for time.
Crystal
Mobility
WUX2
AMRAP 10 min
Scale 60 Singles
10 Kettlebell Deadlifts (20lbs)
8 Russian Swings R
8 Russian Swings L
6 Goblet Squats
Score – 5 rounds + 23 singles
My feet hurt!
Amanda
Nooner!
WOD w/ 40#
= 5 rounds + 18 DU’s.
Happy with that. I want to try a heavier KB next time though, I chickened out on the 45# because my lower back is a little sore from my deadlifts on Tuesday but I know I can do that much.
Eric N.
Pretty sure you made the right call . I felt nothing at all in my back and it got SUPER tight after the first round.
Lora
Great job Amanda! I am a little worried about choosing the KB weight for my class tonight…still contemplating Rx but damn, that’s HEAVY!
Amanda
Well the deciding factor for me was the thought that ran through my head right before the wod started that worst thing that would come out of going with a lighter is weight is that I’d have a higher score. (and I’m happy with my score, so it was a good decision). Also, the benefits of playing it safe with a back-instensive wod are far greater than the risks with going with a heavier weight.
Lora
And I thought you were just another pretty face…..(LOL!)
Heidi
Anotther 5+ round…you girls are killin’ this WOD.
Eric N.
WU X 2
Strength : Shoulder Press x 5
65-75-85-95-100
WOD @ 53#
5 rounds even.
Back still not 100% from Fridays WOD. Should have used a little less weight.
Lora
Great score, Eric! Take care of your back. Hope its feeling ok….
Eric N.
Thanks Lora. I’m currently running errands for Santa (not code for Maria π ) at it seems fine. Just seems it tightens/tires during WODs fast lately… Too heavy?/not enough rest? Not sure what’s going on but it’s annoying lol
Tara R
Mob
Wux2
Strength: Front Squat 15-25-30-40-45
AMRAP in 10 min
20 Double Unders
10 Kettlebell Deadlifts 25lbs
8 Russian Swings (Right)
8 Russian Swings (Left)
6 Goblet Squats
4 rounds plus 60 skips
Great throat burn !
Leslie
Lunch time quickie!
MOB
WUx2
WOD with 35#
5 rounds + 7 KBS
Pleased with the number but contemplated the weight, probably would have felt good with a 40# today. Really liked this WOD!
Lora
Great score Leslie!
Jeremy L
Mobility
WU x 2 (kipping pull ups, Ring dips Med band)
No strength – lacrosse ball on the shoulders, note to self – foam roll the legs as well.
WOD (50 # KBS)
Scaled to 60 Singles
10 Kettle bell Deadlifts
8 Russian Swings R
8 Russian Swings L
6 Goblet Squats
4 rounds + 2 Russian swings Right arm
Jeff L
Great score Jeremy with a heavy weight!!
Leslie
Great pic Jenn! Looking strong.
Jenn
Thanks Leslie! Was from Tuesdays All Bar WOD! Hello 63 squats, Im surprised I don’t look more exhausted then I really was…
Amanda
Don’t look exhausted at all, lookin good Jenn!
Blake
Deadlift x 5
225-225-135-135
Still working on more consistency in form
No Strength due to time. Arrived back to the gym 5 minutes before the WOD after forgetting my gym bag.
WOD @ 53lbs.
Score = 4 rounds and 20DU
This one started out great. First round all movements were un broken. Same again for the most of the second round. By the third round the wheels fell off. My lower back tightened up like nothing I have never experienced before. I struggled to complete the next 2 rounds and even contemplated stopping completely after the third. Choose your weight wisely on this one. My back is completely back to normal now, so, thankfully this was merely a lesson on the importance of a proper warm up before a WOD. Other than my back problem, a fun WOD. I love WODs with lots of movements.
Eric N.
Glad I wasn’t not the only one… Never had a tight back like that before… Close, but not to the point where I wanted to stop
Lora
I felt my back starting to get tight on the goblet squats after the third round. Kind of took me by surprise. Feels fine now, but had me a little worried during the WOD. Glad you’re ok. π
Jeff L
My lower back tightened up to around the end of the 2nd round. Glad I choose the weight I did cause if it was heavier I`m sure it would have been worse.
Gillyon
Warmup
OHS (3) 15-35-45-55-65
WOD @ 35lbs
6 rounds + 8 KBS (right)
Had the 40lbs in my hands but listened to the coach and went lighter and harder. Happy with decision. Nice work 4:15ers! Nice to see some familiar faces.
wu x 2
push press x5
110-130-150-165-185 (2) 5# PR for reps
WOD : AMRAP in 10 min
scale β 60 singles
10 Kettlebell Deadlifts (53#)
8 Russian Swings (Right)
8 Russian Swings (Left)
6 Goblet Squats
score β 4 rounds + 4 single KBS (lowered weight to 35# after 3rd round as back was getting too tight)
Chantal Guerette
Mobility
WU x 2 (10 unbroken pullups for the first time !!!)
Strength : Deadlifts 5 x 90-95-100-105-110
I think I’m finaly getting the technique…
That was a good one! DU still needs lots of work. I’m very inconsistant with them. Some days I get a bunch in a row, other I can barely get 4.
Heidi
WU x 2
Dead Lifts x 5
110-120-135-150-160
WOD with 40# KB
4 Rounds + 20 DU’s
That was MUCH harder than it looked. Killed my legs & I was totally gassed….oddly enough, now that I’ve had 12+ hours to reflect, I really liked this one. Note for next time, I took a lot of long breaks…need shorten these up. DU’s felt great today. So happy about that.
Gillyon
Glad that you and DUs are friends again.
Lora
Great job Heidi! Happy the DUs were clicking for you today!
Steph L
Mobility
WUx2
Strength: Cleans
55×5
60×5
65×5
70×5
75×5 (PR) I have been stuck on 70 for the past 2 rotations!
I’m glad I kept my weight low it got very hard very fast!! Great job Everyone!
Lora
Congrats on your clean PR Steph! Feels great to break through a plateau, doesn’t it? Awesome score on the WOD. Speedy!
Steph L
Thankx Lora yes it does feel great to finally break through a plateau!
Mario
Mob. + 50 Burpees for time (3:09)
Volume EMOTM 10 mins – Toes-2-Bar = 50 (10 x 5 reps)
Member Challenge – 3 mins Row = 849m
Interesting… I actually accelerated as the after the 1rst and 2nd, found a nice pulling rhythm near the end.
WOD (50# for 2 rounds, 35# for rest…) = 3rds + 20 DUs
Well… lets just say there were technical difficulties. A bit of back tightness. Tired legs didnt help also. Good eye opener for future workouts! π Good job every one! Thanks for the help/tips Kev!
Maddy
Mob
WU x 2
Strength – Push press
5 x 70 – 75 – 80 – 85 – 90 (30# PR… from back in October if I go by what I have in my book… probably forgot to write one down at some point)
I love the skipping rope that I picked today! A little shorter than usual and I think that I got a couple of DU without thinking about it… but couldn’t do any while ‘thinking about it’. Will try that again another day… hopefully I can find that rope again π
WOD ‘Jingle Bells… Batman smells… Robin laid an egg!’
60 singles
10 KB DL @20#
8 Russian swings right
8 Russian swings left
6 Air squats
5 rounds + sweat angel on the floor π
I played it safe-ish with the weight since it involved quite a bit of knees on DL and squats. But when I got to the squats I still decided to stick with air squats… which i’m still happy with since I hadn’t done any in a WOD for a LONG time… I’ll be patient with my knee and start slowly. Don’t want to piss it off more than I have to.
Lora
HAHA! Funny girl with your funny little song.
DU’s never work for me when I “think” about them, either!
Strength: OHS (x1)
65(5)-85-95-105-115-125(f)
*Damn it! I know I can get that 125#. Didn’t have time to reset and try it again before WOD. 115# is my previous 1RM and it felt light. Maybe won’t be so stubborn next time and try my OHS from the rack instead of snatching/C&J’ing from floor.
WOD
“Jingle Bells” as Rx
AMRAP 10 min of:
20 DUs
10 KB DL @ 53#
8 right arm KBS
8 left arm KBS
6 goblet squats
Score = 5 rounds + 10 KB DL’s
* Goblet squats were (surprisingly) the toughest part of this one for me. Could really feel the strain in my back on these.
Cashout = foam roll lower back.
Great work 6:45 crew!
Maddy
Great job on the Rx!!
Gillyon
Whooohoo for Rxd! I agree that squats were the worst.
Chantal Guerette
You’re a machine Lora !! Great job π
jeff
nice work on the OHS, you’d have had that easy without having to clean it first..
and big number on the WOD.. DU envy yet again over here.. gonna have to talk to the programmer about how often they come up in wods? lol.. or maybe I should practice? π
60 singles
10 KB DL
8 russian swing right
8 russian swing left
6 goblet squats
4 Rounds + 5 KB DL.
Was thinking about the challenge after the workout, but I realized that I should of done it before since I was dead after lol.
Maybe tomorrow π
Good job everyone!
Maddy
Great job! If I can still walk tomorrow, i’ll do the challenge with you. What time are you going at? 6:45?
Melanie
Yup π
Jeff L
Mobility
WU X 2
Front Squat X 5
135-155-175-195-205
WOD – βJingle Bellsβ
AMRAP 10 min of:
20 DUs = scaled to 60 SUs
10 KB DL @ 35#
8 right arm KBS
8 left arm KBS
6 goblet squats
Total – 4 Rds plus 60 SUs
Lora
Nice work Jeff! This one was way tougher than it looked. Congrats on getting in that last round of singles π
WOD
AMRAP 10 mins
20 DU’s
10 KB DL’s
8 one arm Russian KBS RT
8 one arm Russian KBS LT
6 Goblet squats
4 rounds + 5 KBS RT using 40#
Found this really tough. I am having a sore week and those goblet squats were the suck of this workout! I took way too many breaks and could have hit 5 rounds for sure. Next time “Jingle Bells”…
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…
mobility
wu x 2
strength – Over head squats x 5
45, 65, 70
Practice one arm KBS (Russian)
WOD : AMRAP in 10 min
scale – 60 singles
10 Kettlebell Deadlifts (53#)
8 Russian Swings (Right)
8 Russian Swings (Left)
6 Goblet Squats
score – 5 rounds
Nice work Gilles! 5 rounds is a great score π
mobility
wu x 2
strength β Push Press x 3
55, 60, 65, 70, 75×2
work to drop going down slower with quick hip extention on the way up with 55#
Practice one arm KBS (Russian)
WOD : AMRAP in 10 min
scale β 60 singles
10 Kettlebell Deadlifts (25#)
8 Russian Swings (Right)
8 Russian Swings (Left)
6 Goblet Squats
score β 4 rounds & 4 Goblet squats
cash out back stretch, foam roller & Mckenzie push ups
I did the weekly member challenge after the 6am class, I got 722 – screwed up on my pace a bit, went too slow in the beginning I think. I was rowing for distance but forgot that it was timed and picked up the pace about halfway through. lol
It was fun! Thanks for the push Lora!
Great job 6am class!
Correction, I got 733, not 722
I think you did great on the row, Amanda. You had a good, solid pace the whole way through. Maybe start your sprint a little sooner at the end OR increase your average pace by 1-2 strokes per minute to see if that makes a difference. Make note of your SPM if you remember it from this morning and when the challenge comes up again, you can try another strategy π
Holly jumpins’ I sure got my bells jingled this morning…
Mobility + warmup
Wod rx’ed (thanks for the extra push Amanda)
Result: 4 rounds completed + 20 du and 9 Russian KBS…
5 min of much needed form roller for my old back afterwards…
Koodos to who ever programmed that one!
Great job 6:00 group! You gave it your all again this am! Jack buddy how are your arms doing?!
Heidi, I just registered for the blizard beatdown!!! Lets get er’ done!
Yay! Can’t wait to watch our girls rocking the Blizzard Beatdown!!
Great job on doing this one RX with that crazy heavy kb…impressive to watch!
Ah-mazing score as Rx’d Marie-No! You are a freaking machine!!
Wish I wasn’t going to be away on the weekend of the beat-down. Going to miss out. Might be back in time to go watch our CFM girls kick butt!
Awesome Marie. So glad to hear it. Great work on the Rx’d WOD….you didn’t need that silly 40# KB after all.
WOD : AMRAP in 10 min
scale β 60 singles
10 Kettlebell Deadlifts (40#)
8 Russian Swings (Right)
8 Russian Swings (Left)
6 Goblet Squats
score= 5 rounds +23 singles
This was a fun one, tougher that I thought!
Great score Maria! This one looks WAAAAAAYYYY easier on paper.
Great score Maria. This was a tough one.
Sorry for the 5h45 “no show” last night. I was certain I was registered today instead of yesterday.
50 burpees for this guy. This time, for time.
Mobility
WUX2
AMRAP 10 min
Scale 60 Singles
10 Kettlebell Deadlifts (20lbs)
8 Russian Swings R
8 Russian Swings L
6 Goblet Squats
Score – 5 rounds + 23 singles
My feet hurt!
Nooner!
WOD w/ 40#
= 5 rounds + 18 DU’s.
Happy with that. I want to try a heavier KB next time though, I chickened out on the 45# because my lower back is a little sore from my deadlifts on Tuesday but I know I can do that much.
Pretty sure you made the right call . I felt nothing at all in my back and it got SUPER tight after the first round.
Great job Amanda! I am a little worried about choosing the KB weight for my class tonight…still contemplating Rx but damn, that’s HEAVY!
Well the deciding factor for me was the thought that ran through my head right before the wod started that worst thing that would come out of going with a lighter is weight is that I’d have a higher score. (and I’m happy with my score, so it was a good decision). Also, the benefits of playing it safe with a back-instensive wod are far greater than the risks with going with a heavier weight.
And I thought you were just another pretty face…..(LOL!)
Anotther 5+ round…you girls are killin’ this WOD.
WU X 2
Strength : Shoulder Press x 5
65-75-85-95-100
WOD @ 53#
5 rounds even.
Back still not 100% from Fridays WOD. Should have used a little less weight.
Great score, Eric! Take care of your back. Hope its feeling ok….
Thanks Lora. I’m currently running errands for Santa (not code for Maria π ) at it seems fine. Just seems it tightens/tires during WODs fast lately… Too heavy?/not enough rest? Not sure what’s going on but it’s annoying lol
Mob
Wux2
Strength: Front Squat 15-25-30-40-45
AMRAP in 10 min
20 Double Unders
10 Kettlebell Deadlifts 25lbs
8 Russian Swings (Right)
8 Russian Swings (Left)
6 Goblet Squats
4 rounds plus 60 skips
Great throat burn !
Lunch time quickie!
MOB
WUx2
WOD with 35#
5 rounds + 7 KBS
Pleased with the number but contemplated the weight, probably would have felt good with a 40# today. Really liked this WOD!
Great score Leslie!
Mobility
WU x 2 (kipping pull ups, Ring dips Med band)
No strength – lacrosse ball on the shoulders, note to self – foam roll the legs as well.
WOD (50 # KBS)
Scaled to 60 Singles
10 Kettle bell Deadlifts
8 Russian Swings R
8 Russian Swings L
6 Goblet Squats
4 rounds + 2 Russian swings Right arm
Great score Jeremy with a heavy weight!!
Great pic Jenn! Looking strong.
Thanks Leslie! Was from Tuesdays All Bar WOD! Hello 63 squats, Im surprised I don’t look more exhausted then I really was…
Don’t look exhausted at all, lookin good Jenn!
Deadlift x 5
225-225-135-135
Still working on more consistency in form
WOD (modified for gimpy ankle)
— 60 Speed Ball Rotations
–10 KB Deadlifts @ 53#
–8 Russian Swings (R)
–8 Russian Swings (L)
–3 KB Shoulder Press (R)
–3 KB Shoulder Press (L)
5 Rounds + 16 KBS
53# shoulder presses?? nice work!
Oops…Shoulder Presses were 35#
lol ok well that’s still good!! π
WUx1.
No Strength due to time. Arrived back to the gym 5 minutes before the WOD after forgetting my gym bag.
WOD @ 53lbs.
Score = 4 rounds and 20DU
This one started out great. First round all movements were un broken. Same again for the most of the second round. By the third round the wheels fell off. My lower back tightened up like nothing I have never experienced before. I struggled to complete the next 2 rounds and even contemplated stopping completely after the third. Choose your weight wisely on this one. My back is completely back to normal now, so, thankfully this was merely a lesson on the importance of a proper warm up before a WOD. Other than my back problem, a fun WOD. I love WODs with lots of movements.
Glad I wasn’t not the only one… Never had a tight back like that before… Close, but not to the point where I wanted to stop
I felt my back starting to get tight on the goblet squats after the third round. Kind of took me by surprise. Feels fine now, but had me a little worried during the WOD. Glad you’re ok. π
My lower back tightened up to around the end of the 2nd round. Glad I choose the weight I did cause if it was heavier I`m sure it would have been worse.
Warmup
OHS (3) 15-35-45-55-65
WOD @ 35lbs
6 rounds + 8 KBS (right)
Had the 40lbs in my hands but listened to the coach and went lighter and harder. Happy with decision. Nice work 4:15ers! Nice to see some familiar faces.
Damn women! You’re good.
Crazy # of rounds Gillyon.
Great job Gillyon!!
Amazing score Gillyon!!
wu x 2
push press x5
110-130-150-165-185 (2) 5# PR for reps
WOD : AMRAP in 10 min
scale β 60 singles
10 Kettlebell Deadlifts (53#)
8 Russian Swings (Right)
8 Russian Swings (Left)
6 Goblet Squats
score β 4 rounds + 4 single KBS (lowered weight to 35# after 3rd round as back was getting too tight)
Mobility
WU x 2 (10 unbroken pullups for the first time !!!)
Strength : Deadlifts 5 x 90-95-100-105-110
I think I’m finaly getting the technique…
WOD
AMRAP in 10 minutes
– 20 DU
– 10 Kettlebell Deadlifts
– 8 Russian Swings (Right)
– 8 Russian Swings (Left)
– 6 Goblet Squats
Score : 6 rounds and 2 DU
I did my first round at 30lbs and then I went down to 25lbs.
Great job 4:15ers π
Yay for unbroken pullups!!!
Might have to pass on my pull-up fairy wings to you.
Congrats on your 10 unbroken pull-ups! Nice score on the WOD too!
Deadlifts looked great!
Way to go Chantal!!!!
Mobility
WU x 2
Strength : Push Press
5 x 45-50-55-60-65 (thanks for the tips Jo!)
WOD
AMRAP in 10 minutes
– 20 DU
– 10 Kettlebell Deadlifts (25 #)
– 8 Russian Swings (Right)
– 8 Russian Swings (Left)
– 6 Goblet Squats
Score : 5 rounds and 19 DU
That was a good one! DU still needs lots of work. I’m very inconsistant with them. Some days I get a bunch in a row, other I can barely get 4.
WU x 2
Dead Lifts x 5
110-120-135-150-160
WOD with 40# KB
4 Rounds + 20 DU’s
That was MUCH harder than it looked. Killed my legs & I was totally gassed….oddly enough, now that I’ve had 12+ hours to reflect, I really liked this one. Note for next time, I took a lot of long breaks…need shorten these up. DU’s felt great today. So happy about that.
Glad that you and DUs are friends again.
Great job Heidi! Happy the DUs were clicking for you today!
Mobility
WUx2
Strength: Cleans
55×5
60×5
65×5
70×5
75×5 (PR) I have been stuck on 70 for the past 2 rotations!
WOD : AMRAP 10 Minutes @ 25#
20 Double Unders
10 KB Deadlift
8 Russian Swings (Right)
8 Russian Swings (Left)
6 Goblet Squats
Total Rounds: 6+4 KB Deadlift
I’m glad I kept my weight low it got very hard very fast!! Great job Everyone!
Congrats on your clean PR Steph! Feels great to break through a plateau, doesn’t it? Awesome score on the WOD. Speedy!
Thankx Lora yes it does feel great to finally break through a plateau!
Mob. + 50 Burpees for time (3:09)
Volume EMOTM 10 mins – Toes-2-Bar = 50 (10 x 5 reps)
Member Challenge – 3 mins Row = 849m
Interesting… I actually accelerated as the after the 1rst and 2nd, found a nice pulling rhythm near the end.
WOD (50# for 2 rounds, 35# for rest…) = 3rds + 20 DUs
Well… lets just say there were technical difficulties. A bit of back tightness. Tired legs didnt help also. Good eye opener for future workouts! π Good job every one! Thanks for the help/tips Kev!
Mob
WU x 2
Strength – Push press
5 x 70 – 75 – 80 – 85 – 90 (30# PR… from back in October if I go by what I have in my book… probably forgot to write one down at some point)
I love the skipping rope that I picked today! A little shorter than usual and I think that I got a couple of DU without thinking about it… but couldn’t do any while ‘thinking about it’. Will try that again another day… hopefully I can find that rope again π
WOD ‘Jingle Bells… Batman smells… Robin laid an egg!’
60 singles
10 KB DL @20#
8 Russian swings right
8 Russian swings left
6 Air squats
5 rounds + sweat angel on the floor π
I played it safe-ish with the weight since it involved quite a bit of knees on DL and squats. But when I got to the squats I still decided to stick with air squats… which i’m still happy with since I hadn’t done any in a WOD for a LONG time… I’ll be patient with my knee and start slowly. Don’t want to piss it off more than I have to.
HAHA! Funny girl with your funny little song.
DU’s never work for me when I “think” about them, either!
Bonus points for your sweat angel. Nice work π
Mobility
WUx2
Strength: Shoulder Press
45×5
50×5
55Γ5
60Γ5
70Γ5
WOD : AMRAP 10 Minutes @ 20#
20 Double Unders (60 Singles)
10 KB Deadlift
8 Russian Swings (Right)
8 Russian Swings (Left)
6 Goblet Squats
Total Rounds: 5R + 10 kb deadlift
Loved the workout!!!
mobility WUx1
EMOTM Push Press
5 mins 3 reps #135
5 mins 1 rep every 30 secs #165
5 mins 3 reps #135
WOD “Jingle Bells”
20 Double Unders
10 KBS #53
8 One arm KBS #53
8 One arm KBS #53
6 Goblet Squats #53
6 Rounds 20 Double Unders + 10 KB Deadlifts
Heavy weight + lots of rounds! Awesome!!!
Great work Lance! Huge score!
Way to go Lance!!
Shoulder Press
45-75 x5
95 x3
115 x2
120-125(uneven)-130 x1
135 xF (got about 1/2 way up)
Lower back was already tight, so opted out of this workout. Tried the CrossFit.com wod from today.
50-40-30-20-10
Med Ball Cleans (20#)
5-4-3-2-1
Rope Climbs
13:48
Burnt my shins. Need thicker socks.
Nice time on that WOD.
mob
2xWU
wod @53
20DU
10 KB DL
8 russian swing right
8 russian swing left
6 goblet squats
4 rounds even..
Way to stick with the Du’s….must be the new knees π
Nice work on the WOD! Kudos for sticking with DUs! π
Nice man!
Mobility
WU x 1
Strength: OHS (x1)
65(5)-85-95-105-115-125(f)
*Damn it! I know I can get that 125#. Didn’t have time to reset and try it again before WOD. 115# is my previous 1RM and it felt light. Maybe won’t be so stubborn next time and try my OHS from the rack instead of snatching/C&J’ing from floor.
WOD
“Jingle Bells” as Rx
AMRAP 10 min of:
20 DUs
10 KB DL @ 53#
8 right arm KBS
8 left arm KBS
6 goblet squats
Score = 5 rounds + 10 KB DL’s
* Goblet squats were (surprisingly) the toughest part of this one for me. Could really feel the strain in my back on these.
Cashout = foam roll lower back.
Great work 6:45 crew!
Great job on the Rx!!
Whooohoo for Rxd! I agree that squats were the worst.
You’re a machine Lora !! Great job π
nice work on the OHS, you’d have had that easy without having to clean it first..
and big number on the WOD.. DU envy yet again over here.. gonna have to talk to the programmer about how often they come up in wods? lol.. or maybe I should practice? π
Way to go Lora!!!! Awesome score! and I agree on the goblet squats… Kinda took me my surprise!
Mobility
WUx2
strength: Push Press 5x: 25-30-35-40-45
[email protected]
60 singles
10 KB DL
8 russian swing right
8 russian swing left
6 goblet squats
4 Rounds + 5 KB DL.
Was thinking about the challenge after the workout, but I realized that I should of done it before since I was dead after lol.
Maybe tomorrow π
Good job everyone!
Great job! If I can still walk tomorrow, i’ll do the challenge with you. What time are you going at? 6:45?
Yup π
Mobility
WU X 2
Front Squat X 5
135-155-175-195-205
WOD – βJingle Bellsβ
AMRAP 10 min of:
20 DUs = scaled to 60 SUs
10 KB DL @ 35#
8 right arm KBS
8 left arm KBS
6 goblet squats
Total – 4 Rds plus 60 SUs
Nice work Jeff! This one was way tougher than it looked. Congrats on getting in that last round of singles π
nice work Jeff.. your front squats looked solid!
Nice to see so many new people posting!
Mobility
WU x 2
Strength Back squat to 60#
WOD with 60 singles & 15#
4 rounds, 1 DL
Mob
WUX2
Strength Deadlifts
195-205-215-225-235 (PR 10#)
WOD
AMRAP 10 mins
20 DU’s
10 KB DL’s
8 one arm Russian KBS RT
8 one arm Russian KBS LT
6 Goblet squats
4 rounds + 5 KBS RT using 40#
Found this really tough. I am having a sore week and those goblet squats were the suck of this workout! I took way too many breaks and could have hit 5 rounds for sure. Next time “Jingle Bells”…