Congratulations to Frankie Landry! He was the winner of the Christmas basket raffle. And thank you to everyone who donated. We raised $480 and a carload of food. We will be making the delivery on Wednesday and I’m sure the mom and the boys will be overwhelmed. Thank you for making a difference in someone’s Christmas this year.
Back Squats x5
60-65-70-75-75%
“Jingle Bells”
AMRAP in 10 min
20 Double Unders
10 Kettlebell Deadlifts (70/50#)
8 Russian Swings (Right)
8 Russian Swings (Left)
6 Goblet Squats
Compare to Dec.16/14
Please cancel my 6am, thanks!
Back Squats x5
60-65-70-75-75%
#125-135-145-155-165
“Jingle Bells”
AMRAP in 10 min
20 Double Unders scale single under
10 Kettlebell Deadlifts (25#)
8 Russian Swings (Right)
8 Russian Swings (Left)
6 goblet squat
(4 rounds & 6 single under)
Thanks Shane love that skipping!
Nice work Greg, skipping will come. Keep practicing!!
Thanks for the encouragement Shane guess I need a heavy rope! Ha Ha.
Back Squats x5
60-65-70-75-75%
70-80-90-95-100-100#
“Jingle Bells”
AMRAP in 10 min
20 Double Unders
10 Kettlebell Deadlifts (30#)
8 Russian Swings (Right)
8 Russian Swings (Left)
6 Goblet Squats
5 rounds
Thanks Shane 🙂
Back Squats x5
60-65-70-75-75%
140-150-160-170 (nto enough time to do m y last set)
“Jingle Bells”
AMRAP in 10 min
20 Double Unders
10 Kettlebell Deadlifts (35#)
8 Russian Swings (Right)
8 Russian Swings (Left)
6 Goblet Squats
Total: 4 rounds + 4 right arm Russian swing
Back Squats x5
60-65-70-75-75%
135wu – 155-165-175-185-185
Wod Rx’d
4 Rounds + 20 DUs
Need to adjust rope, first round of DUs was bad. Goblet Squats were the hardest part.
Vacation WOD
Tabata Air Squats
17-16-15-15-15-15-14-15
Tabata Push ups
17-9-6-6-6-4-4-5
25 Burpees
75 Jumping Air Squats
75 Sit ups
25 Burpees
For Time – 15:56
Oops I guess I didn’t do the sit-ups
Back Squats
135-155-175-185-205-225-225
WOD
5+ 2 Goblet Squats Rx
WUx1
Back Squats x5
60-65-70-75-75%
135wu – 160-170-185-200-200
Wod @ 60#
4 Rounds + 3 Russian Swings (Right)
PR
Great work morning peeps!
Back Squats x5
135-170-200-220-235-250-245
WOD Rx’d
6 + 4 DL
Man, that’s killer on the back. No pr today, but gave it everything I had. Thanks Blake.
Back Squats x5
85-115-125-130-130
WOD Rx’d
4 + 5 DL
No PR. Back was super tight needed to break up my reps.Good workout!
Back squats x5-205#
Wod Rx- 4 rounds 6 dl
WOD rx’d: 4 rounds + 3 deadlifts
I have no idea how I managed to get 5 rounds last time…
Less trips to the chalk bucket??
My kettlebell was slipping out of my hands!
Mobility and WU
Was running late so I didn’t get the strength done.
WOD
with singles and 35# KB
3 ROUNDS 8 KBS (left)
– Mob + WUx1
– Group WU mini WOD thing
Back squat x5…
120-140-150-165-175
WOD scaled to…
– 60 singles
– 10 KB DL 53#
– 8 russian KBS per arm
– 6 goblet squats
= 5 rounds even (last time got 5 rounds + 19 singles
Mob
WU x1
Group WU & Mob
Back Squats x5
[email protected]#
90-100-110-115-115#
Jingle Bells AMRAP 10 mins
-60 Single Unders
-10 KB deadlifts (45#)
-8 Russian KB Swing (R)
-8 Russian KB Swing (L)
-6 Goblet Squats
Total: 3 Rounds & 8KB Swing(R)
Back squats x5
125-145-155-165-175-180-180#
WOD Rx:
5 + 6 KB deadlifts
Last year did singles and used 35#, score was 6 + 9 singles
Nice improvement! Crazy what a year of hard work can do!
wux1+ group mob/wu
Back Squats x5
185-200-215-230-230
WOD “Jingle Bells”
AMRAP in 10 min
20 Double Unders scale single under
10 Kettlebell Deadlifts (60#)
8 Russian Swings (Right)
8 Russian Swings (Left)
6 goblet squat
total – 4 rounds
PR of 10# – used 50# last time
Congrats to Melinda for completing her first WOD! She did great!
Great job on a tough WOD!
Frankie you’re doing this Rx next year even if I have to drag you in haha no cherry picking for you!! Great work tonight, and amazing ambassador skills!
hahaha, thanks Cara!
mob wux1
group mob
back squat
135 wu 160×5
180×5 195×5 210×5 210×5
Jingle bell
AMRAP in 10 min
20 DU ( 60 single)
10 KB deadlift 50#
8 Russian swing ( right)
8 russian swing (left)
6 goblet squat
5 round
Mob + WUx1 + Group WU
Back Squat x5
185-205-225-240-255
WOD @ 35# = 4rds + 20 DUs
Always the back burner this one.
Back Squat X 5
225-255-275-295-315
Did not do last set at 315, Lower back was tight.
WOD with singles – 3 round total
1 round at 50#, 2 rounds at 35#
Lower back was on fire for this one.
Back Squats x5 WU @ 145#
60-65-70-75-75%
175-185-200-215
“Jingle Bells”
AMRAP in 10 min
20 Double Unders did 60 singles
10 Kettlebell Deadlifts (70/50#) used 53#
8 Russian Swings (Right)
8 Russian Swings (Left)
6 Goblet Squats
4 rounds + 7 DL
WU x 1
Back squat x 5
100-110-115-125-125
Nice sharing the bar with you Amber 😉
WOD
Rx yay Double Unders!!! ( they were not the best but I was happy I stick to them)
=4 rds
Woding with the 4p.m.
Shoulder press x5
45-55-65-70-75-80×3-80×4
Wod rxd
4R + 10 dls
Well that got tough in a hurry! Great to see everyone!
Back Squats x 5
95-105-115-125-135-135
10 min. AMRAP
20 DU’s
10 KB Dead Lifts @ 35#
8 one armed Russian KB @ 35# – Left then Right
6 Goblet Squate @ 35#
5 Rounds.
one armed KB swings are back killers.
Entire WOD was a leg killer!
mob wux1
group mob
Back Squats
55 wu 65×5 70×5 75×5 80×5 80×5
Jingle bells
AMRAP in 10 min
20 DU ( 60 single)
10 KB deadlift 20#
8 Russian swing ( right)
8 Russian swing (left)
6 goblet squats
4 rounds + 7 right Russian kettlebell swings
Back Squats x5
75-95-105-125-135
“Jingle Bells”
AMRAP in 10 min
20 Double Unders (60 Singles)
10 Kettlebell Deadlifts (70/50#) Used 45#
8 Russian Swings (Right)
8 Russian Swings (Left)
6 Goblet Squats
3 Rounds + 60 Singles