WOD: Jo
3 rounds of
7 pullups
13 deadlifts #95
23 Lunges
4 minutos
L-Sit on rings–> 2 sets
Heidi
Warm up X 2
Strength – Push Press X 3 Reps.
45-50-55-60-65
WOD: 3 Rounds of
7 Pull Ups
13 Dead Lifts 95#
23 Walking Lunges
Time: 4:10
I really liked this work out. Quick, but intense!
L-Sits: 3 Rounds
Melanie
Warm up x2
Strength – Shoulder Press x1
45-55-60-65 PR (3 failed attempts, and 1 success!)
WOD: 3 rounds of
7 pull ups
13 Dead lifts 95lbs
23 Walking lunges
Time: 5:47
1 min L-Sit – 5 Rounds.
Kevin Mc
WU x2
Strength – Back Squats x5
95-105-115-125(f)- 125(bad)-125(barefoot) much better and did 7
i’m always to low or not low enough
WOD 3 rounds JO
7 pullups
13 deadlifts
23 lunges
5:27 felt like a new born calf trying to walk after it was done
cashout “L” sit 1minute 2 rounds
I also noticed something… whats worse than finding out you only have ONE naval orange left in the fridge….?…getting pumped to eat it.. rip it open and finding out there was about an inch of peeling on it and its the size of a plumb.. 🙁
Patrick
LOL
Liam
Wu x 2
Strength = Push Press x 5
5-5-5-5-5
75-80-85-95-105
WOD = 3 Rounds of
7 Pull Ups (yellow band still)
13 Dead Lifts 135#
23 Walking Lunges
Time: 5:16
I really hate walking lunges!
L-Sits: 2 Rounds – 44 seconds first rd. 15 sec proper L-Sit (both legs out) 10 sec knees in, 10 sec single left leg out, 9 sec single right leg out. Second rd 10 secs knees in, 6 sec proper L-Sit both legs out.
NEXT time I want to do them on the rings.
GREAT WORK 6:30 crew!
Liam
P.S. Scotch does work for the pain! I’m mentally thanking some really old school thirsty Scotsman for this delicious and medicinal amber nectar!
Kevin
Forgot to post my workout yesterday.
Shoulder Press
Max reps at 95# for 5 rounds (resting 3 min between rounds)
11
9
10
10
9
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…
warm up
Shoulder Press 1-1-1-1-1
135-145-155-160(PR)-165 Another PR!
WOD: 5:26
Great job morning crew!
Todays warm up was 2 rounds of
5 HSPU
10 OHS
10 Deads 65 lbs
10 good mornings
Strength
shoulder press 3-3-3-3-3
3 rounds of:
7 Pullups
13 Deadlifts (135/95#)
23 Lunges
3:16
Pat was a speed demon! thanks for being my rabbit buddy
95-135-140-145-155(f) didnt realize I jumped an extra 10 pounds I wanted 150.. brain fart lol
W0D
– the wod at the end lol
Man that post really messed up the numbers at the end was my strength…. :S
CFWU x 2
Strength – Push Press
3-3-3-3-3
85-95-105-115-125
WOD – 3 Rounds of
7 Pullups
13 Deadlifts 135lbs
23 Lunges
Time: 4:23
Cash Out – 1 min L-Sit Holly, that was harder than the workout!
Push Jerk 5-5-5-5-5
65-85-95-115-125
3 rounds of:
7 Pullups
13 Deadlifts (135/95#)
23 Lunges
Time: 3:16 (a quarter second behind Ed) LOL
Cashout: 1 minutes L-Sit –>4 sets
I was chasing you until the end though haha
Happy Birthday Shallon!
HAPPY BIRTHDAY SHALLON! 🙂
Happy Birthday Shallon!!!
Kevin,
Can I switch my 5:30 for 6:30 today?
Done!
Kev gotta bail for 415pm today….
CFWU x 2
Shoulder Press
45×3
50×3
55×3
60×2(failed set)
60×3 (PR reps)
WOD (Yellow band & 95#DL) -> 5:19
CFWU X2
Push Press
65 x 3
85 x 3
105 x 3
115 x 3
120 x 3 PR for reps
WOD
7 pull ups…no bands…whooo!! 1st time
and 13 deadlifts 135#
and 23 lunges
6:53
Great job!
no bands?? way to go!!!!
Way to go Owen! 🙂
Tracey can’t make her 6:30.
10 min notice is great!
CFWU x2
Push press
5×100
5×110
5×120
5×130
5×140
WOD “Jo”
3rounds
7 pullups
13 deadlifts (135)
23 lunges
6:28
CFWU x 2
WOD: Jo
3 rounds of
7 pullups
13 deadlifts #95
23 Lunges
4 minutos
L-Sit on rings–> 2 sets
Warm up X 2
Strength – Push Press X 3 Reps.
45-50-55-60-65
WOD: 3 Rounds of
7 Pull Ups
13 Dead Lifts 95#
23 Walking Lunges
Time: 4:10
I really liked this work out. Quick, but intense!
L-Sits: 3 Rounds
Warm up x2
Strength – Shoulder Press x1
45-55-60-65 PR (3 failed attempts, and 1 success!)
WOD: 3 rounds of
7 pull ups
13 Dead lifts 95lbs
23 Walking lunges
Time: 5:47
1 min L-Sit – 5 Rounds.
WU x2
Strength – Back Squats x5
95-105-115-125(f)- 125(bad)-125(barefoot) much better and did 7
i’m always to low or not low enough
WOD 3 rounds JO
7 pullups
13 deadlifts
23 lunges
5:27 felt like a new born calf trying to walk after it was done
cashout “L” sit 1minute 2 rounds
I also noticed something… whats worse than finding out you only have ONE naval orange left in the fridge….?…getting pumped to eat it.. rip it open and finding out there was about an inch of peeling on it and its the size of a plumb.. 🙁
LOL
Wu x 2
Strength = Push Press x 5
5-5-5-5-5
75-80-85-95-105
WOD = 3 Rounds of
7 Pull Ups (yellow band still)
13 Dead Lifts 135#
23 Walking Lunges
Time: 5:16
I really hate walking lunges!
L-Sits: 2 Rounds – 44 seconds first rd. 15 sec proper L-Sit (both legs out) 10 sec knees in, 10 sec single left leg out, 9 sec single right leg out. Second rd 10 secs knees in, 6 sec proper L-Sit both legs out.
NEXT time I want to do them on the rings.
GREAT WORK 6:30 crew!
P.S. Scotch does work for the pain! I’m mentally thanking some really old school thirsty Scotsman for this delicious and medicinal amber nectar!
Forgot to post my workout yesterday.
Shoulder Press
Max reps at 95# for 5 rounds (resting 3 min between rounds)
11
9
10
10
9