WOD (135 in 2017)
19-14-14-14-14-13-11-13-13-17
Total = 142 (7 rep PR)
Gabriel
WUx1 + CS
Deadlifts x3
190-230-270-285
EMOM for 20 min
Min 1 – 3 Deadlifts (285#)
Min 2 – Max burpee over bar
20-19-19-20-19-19-20-20-19-21
Total = 196 (4 rep PR)
Well done morning folks!
Thanks for coaching and for the tip Shane. It made a difference!
Gabriel Arsenault
Deadlifts x3
135-135-155-185
EMOM for 20 min
Min 1 – 3 Deadlifts (185#)
Min 2 – Max burpee over bar
17-17-17-17-15-13-13-13-13-16
Total = 151
Del
Deadlifts x3
4 sets to build up to wod weight
165-225-275-315
EMOM for 20 min
Min 1 – 3 Deadlifts (75%) 315#
Min 2 – Max burpee over bar 18,18,18,16,14,14,14,14,15,16
157 was 305 and 163 last time
Thanks Amanda!
Kelly B
Mobility
WU x1
Group WU + Group Mobility
Deadlifts x3
4 sets to build up to wod weight
110-150#
EMOM for 20 min
Min 1 – 3 [email protected]#
Min 2 – Max burpee over bar
18,16,16,14,14,14,12,12,13,14
Total=143
Wow. Thanks Steph. Good work everyone!
Mike Moody
Deadlift x3
185-225-275-315
WOD used 275 after first round (320 would be 75% but it didn’t feel right today )
Had 11 burpees every round except two rounds of 12
112 burpees total
Probably a PR because I average 11 per minute without the jump
Francis Landry
wu x 1
Group WU
EMOM 20 Min
Min 1 – 3DL @ 315
Min 2 – Max Burpee Over Bar
121 Reps
3 rep PR
Shane Hayes
Wod @ 405# 188 reps
I was trying to go for Gabe’s score was on track until the 7th round Then it went down hill.. Lol
The deadlifts got really tiring
Reps were – 19/19/19/20/20/20/18/18/16/19
Thanks for the class Kevin and great work everybody!!
GillesGautreau
mob wux1
deadlift x 3
155-185-205-225
EMOM for 20 min
min 1 3 deadlift [email protected]
min 2 max burpee
16-14-14-14-15-15-15-15-16-16=150
Lisa MacLaughlin
Deadlifts x3
4 sets to build up to wod weight
85-105-115-125#
EMOM for 20 min
Min 1 – 3 Deadlifts (75%) 115#
Min 2 – Max burpee over bar
12 burpees each round =120
Aubrey
mob wux1
deadlift x 3
135-155-185-205
EMOM for 20 min
min 1 3 deadlift [email protected]
min 2 max burpee
15-15-15-14-14-14-12-12-12-12=135
Heather Skeard
Open gym with Jeff:
Handstand deficit push ups – worked up to a 8 inch deficit x 3 unbroken (Never done a deficit HSPU before tonight!!) PR **
Worked ring muscle ups for a bit, still need to work a bit more technique but I think I have the strength.
Worked hNdstand walks up and down plates .. got up a 10 and 25# plate but needed some help to do the whole thing.
Did another bar muscle up and worked some pistols too.
Overall super productive open gym
Min 1 – 3 Deadlifts (75%) 110# (1.25# heavier than my 75%)
Min 2 – Max Burpee over Bar –
15/14/13/13/11/11/11/11/11/13
Total: 123
Last year: 85# at 20 weeks pregnant. 9/8/8/8/7/7/8/8/8/11 total:82
41 rep and 25# PR
Mark
Drop-in @ Spark CrossFit – Phoenix, AZ
Warm-up
AMRAP 10 Minutes
200 M Run
15 Banded Good Morning
10 Kip Swings
5/5 Single Arm DB Hang Clean
Back Rack Lunge
3 Sets – 75#, 95# – 125#
6/6 Barbell Back Rack Lunge
-Rest 1:30 Between Sets-
Metcon – 10 Minutes
21-15-9
DB Power Clean (50/35) – 25#
DB Suitcase Lunges – 25#
Pull-up – RRs
TIME: 8:58
Derek
Deadlifts x3
4 sets to build up to wod weight
205-265-285-305
EMOM for 20 min
Min 1 – 3 Deadlifts (305LB)
Min 2 – Max burpee over bar
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…
Deadlifts
120-150-190-225
WOD (135 in 2017)
19-14-14-14-14-13-11-13-13-17
Total = 142 (7 rep PR)
WUx1 + CS
Deadlifts x3
190-230-270-285
EMOM for 20 min
Min 1 – 3 Deadlifts (285#)
Min 2 – Max burpee over bar
20-19-19-20-19-19-20-20-19-21
Total = 196 (4 rep PR)
Well done morning folks!
Thanks for coaching and for the tip Shane. It made a difference!
Deadlifts x3
135-135-155-185
EMOM for 20 min
Min 1 – 3 Deadlifts (185#)
Min 2 – Max burpee over bar
17-17-17-17-15-13-13-13-13-16
Total = 151
Deadlifts x3
4 sets to build up to wod weight
165-225-275-315
EMOM for 20 min
Min 1 – 3 Deadlifts (75%) 315#
Min 2 – Max burpee over bar 18,18,18,16,14,14,14,14,15,16
157 was 305 and 163 last time
Thanks Amanda!
Mobility
WU x1
Group WU + Group Mobility
Deadlifts x3
4 sets to build up to wod weight
110-150#
EMOM for 20 min
Min 1 – 3 [email protected]#
Min 2 – Max burpee over bar
18,16,16,14,14,14,12,12,13,14
Total=143
Wow. Thanks Steph. Good work everyone!
Deadlift x3
185-225-275-315
WOD used 275 after first round (320 would be 75% but it didn’t feel right today )
Had 11 burpees every round except two rounds of 12
112 burpees total
Probably a PR because I average 11 per minute without the jump
wu x 1
Group WU
EMOM 20 Min
Min 1 – 3DL @ 315
Min 2 – Max Burpee Over Bar
121 Reps
3 rep PR
Wod @ 405# 188 reps
I was trying to go for Gabe’s score was on track until the 7th round Then it went down hill.. Lol
The deadlifts got really tiring
Reps were – 19/19/19/20/20/20/18/18/16/19
Thanks for the class Kevin and great work everybody!!
mob wux1
deadlift x 3
155-185-205-225
EMOM for 20 min
min 1 3 deadlift [email protected]
min 2 max burpee
16-14-14-14-15-15-15-15-16-16=150
Deadlifts x3
4 sets to build up to wod weight
85-105-115-125#
EMOM for 20 min
Min 1 – 3 Deadlifts (75%) 115#
Min 2 – Max burpee over bar
12 burpees each round =120
mob wux1
deadlift x 3
135-155-185-205
EMOM for 20 min
min 1 3 deadlift [email protected]
min 2 max burpee
15-15-15-14-14-14-12-12-12-12=135
Open gym with Jeff:
Handstand deficit push ups – worked up to a 8 inch deficit x 3 unbroken (Never done a deficit HSPU before tonight!!) PR **
Worked ring muscle ups for a bit, still need to work a bit more technique but I think I have the strength.
Worked hNdstand walks up and down plates .. got up a 10 and 25# plate but needed some help to do the whole thing.
Did another bar muscle up and worked some pistols too.
Overall super productive open gym
Deadlifts x 3
50% (165) 60% (195) 70% (225) 75% (250)
Wod with 215#
Burpees per round: 10, 9, 9, 8, 8, 8, 7, 7, 7, 10
Total: 83
That was insane. Wasn’t sure if I was picking up that bar for the last two rounds but luckily I did. Almost passed out. Thanks Matt!
Open gym:
Hip mobility
Cleans for form and mobility
Quad rolling with the heavy thing
A couple 30 second planks
Dead Lift were at 140# (Should have been 150# for 75%)
Burpees over Bar
16-12-13-13-13-13-13-13-13-16 = Total reps of 135
That was kinda gross!
WOD — Started with 255# dropped to 225# after 5 rounds, back was not good.
Score 106
I was really sucking wind tonight.
OG
EMOM 12 min
Ring rows with false grip – to belly button
200 doubles for time in unbroken sets of 15
10 minutes
Clean practice with pauses @ 135#
Work up to WOD weight :
75# – 85# – 100# – 110#
Min 1 – 3 Deadlifts (75%) 110# (1.25# heavier than my 75%)
Min 2 – Max Burpee over Bar –
15/14/13/13/11/11/11/11/11/13
Total: 123
Last year: 85# at 20 weeks pregnant. 9/8/8/8/7/7/8/8/8/11 total:82
41 rep and 25# PR
Drop-in @ Spark CrossFit – Phoenix, AZ
Warm-up
AMRAP 10 Minutes
200 M Run
15 Banded Good Morning
10 Kip Swings
5/5 Single Arm DB Hang Clean
Back Rack Lunge
3 Sets – 75#, 95# – 125#
6/6 Barbell Back Rack Lunge
-Rest 1:30 Between Sets-
Metcon – 10 Minutes
21-15-9
DB Power Clean (50/35) – 25#
DB Suitcase Lunges – 25#
Pull-up – RRs
TIME: 8:58
Deadlifts x3
4 sets to build up to wod weight
205-265-285-305
EMOM for 20 min
Min 1 – 3 Deadlifts (305LB)
Min 2 – Max burpee over bar
15-13-13-11-13-10-9-10-7-11
Burpees: 112