Front Squat
5 sets @ 70% (based on 250#)
wu 125-150
175
WOD as RX’d
21-15-9
KBS (50#)
Burpees
4:12
Rest 5 min
15-12-9
KBS (50#)
Burpees
3:32
Time–>12:44
Thanks Ingrid!
Jordan sanipass
Front Squat
5 sets @ 70%
Warm up-65,75.
95,95,95,105,105
21-15-9
KBS (50/35#)
Burpees
Rest 5 min
15-12-9
KBS (50/35#)
Burpees
Time- 13:15 rx
Heather Beck
Front Squat
5 sets @ 70%
Warm up – 70, 85
100 (4 sets, ran out of time)
21-15-9
KBS 30#
Burpees for 21, down ups for 15-9
Rest 5 min
15-12-9
KBS 30#
Down ups for 15-12, burpees for 9
Time- 14:02
Ryanne
Front Squat
5 sets @ 70%
65,75 for warmup , 85 for 4 sets
21-15-9
KBS (50/35#)
Burpees
Rest 5 min
15-12-9
KBS (50/35#)
Burpees
Time 13:30 rx
Joe
Front Squat
5 sets @ 70%
WU at 75#. 5 sets at 100#
21-15-9
KBS (50/35#)
Burpees
Rest 5 min
15-12-9
KBS (50/35#)
Burpees
Hit 15 minutes with 7 burpees left. Glad I kept kb at 50#. I’ll be quicker next time.
Laura
Front Squat
5 sets @ 70%
65,75 for warmup , 90#
21-15-9
KBS (50/35#)
Burpees
Rest 5 min
15-12-9
KBS (50/35#)
Burpees
Time 12:54 Rx
Cheryl
Front Squat, 5 sets @ 70% (60#)
WOD 14:58 (20# KB)
Thank you Blake for the feedback on my KBS!
Shane Hayes
Mobility and Wu
Front squats x 5
165, 195, 225 x 5 x 5
WOD:
21-15-9
KBS (53#)
Burpees
3:28
Rest 5 min
15-12-9
KBS (53#)
Burpees
2:34
Rx’d 11:02
Good wod, tough to hang on for all the reps!!
Thanks for the great class Ingrid, and great work everyone!!
Jeff Leech
Front Squat
5 sets @ 70%
135-195-195-195-195-195
21-15-9
KBS (50/35#)
Burpees
3:28
Rest 5 min
15-12-9
KBS (50/35#)
Burpees
11:40 rx
I was steady on everything except the last 15 or so burpees. Next time I’ll try to not slow down at the end on the burpees.
Great class Blake. Fun having Heather, Jack & Audrey there.
Aubrey
Front Squat
5 sets @ 70%
135, 155, 185*5
21-15-9
KBS (50/35#)
Burpees
Rest 5 min
15-12-9
KBS (50/35#)
Burpees
14:43 rx
Thanks Cara
Aubrey
First section 5:43
Stephdh120
Front Sq x5
WU@ 65/75#
5 sets @ 85#
Wod 15min cap
21-15-9
Kbs(35#)
Burpee
(3burpees left)
5 min rest
15-12-9
Kbs(35#)
Burpees
(9 KBS/burpees left)
😊
Amy Hogan
Front Squat
5 sets @ 70%
75-95 for warmup , 105#
21-15-9
KBS (50/35#)
Burpees
Rest 5 min
15-12-9
KBS (50/35#)
Burpees
Time 14:30 Rx
Annick Theriault
Front squat @75
WOD: 12:28 rx
Heather Skeard
Front squats to 115
Wod
Baby rx (rx weight + scaled burpees to down ups for the baby 🙂 )
11:19
Finished first Wod in 3:33
Front Squat
5 sets @ 70%
35-70-100-100-100-100-100#
21-15-9
KBS (35#)
Burpees
4:30
Rest 5 min
15-12-9
KBS (35#)
Burpees
Time: 12:56 RX
Thanks Kevin!
Amanda
Had 7 burpees left at the cap.
Sick & just back from vacation, this one should have been much quicker for me.
Fun wod!
Samantha Both
Subbed deadlifts (from rack — just below knee level) for front squat since my groin is still quite unhappy.
125/145/155/165/175
WOD — I was happy to be able to do burpees since these hurt last week. My leg wasn’t super happy afterwards but not too bad. I’d like to retest this one to see how much faster I can go when my groin is healthy.
21-15-9
KBS (35#)
Burpees — 4:35
Rest 5 min
15-12-9
KBS (35#)
Burpees — 13:04
Heidi
Front Squats x 5
75-90-105 (5 sets)
21-15-9
KBS 35#
Burpees
5:27
Rest 5 minutes
15-12-9
KBS 35#
Burpees
14:49
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…
Front Squat
5 sets @ 70% (based on 250#)
wu 125-150
175
WOD as RX’d
21-15-9
KBS (50#)
Burpees
4:12
Rest 5 min
15-12-9
KBS (50#)
Burpees
3:32
Time–>12:44
Thanks Ingrid!
Front Squat
5 sets @ 70%
Warm up-65,75.
95,95,95,105,105
21-15-9
KBS (50/35#)
Burpees
Rest 5 min
15-12-9
KBS (50/35#)
Burpees
Time- 13:15 rx
Front Squat
5 sets @ 70%
Warm up – 70, 85
100 (4 sets, ran out of time)
21-15-9
KBS 30#
Burpees for 21, down ups for 15-9
Rest 5 min
15-12-9
KBS 30#
Down ups for 15-12, burpees for 9
Time- 14:02
Front Squat
5 sets @ 70%
65,75 for warmup , 85 for 4 sets
21-15-9
KBS (50/35#)
Burpees
Rest 5 min
15-12-9
KBS (50/35#)
Burpees
Time 13:30 rx
Front Squat
5 sets @ 70%
WU at 75#. 5 sets at 100#
21-15-9
KBS (50/35#)
Burpees
Rest 5 min
15-12-9
KBS (50/35#)
Burpees
Hit 15 minutes with 7 burpees left. Glad I kept kb at 50#. I’ll be quicker next time.
Front Squat
5 sets @ 70%
65,75 for warmup , 90#
21-15-9
KBS (50/35#)
Burpees
Rest 5 min
15-12-9
KBS (50/35#)
Burpees
Time 12:54 Rx
Front Squat, 5 sets @ 70% (60#)
WOD 14:58 (20# KB)
Thank you Blake for the feedback on my KBS!
Mobility and Wu
Front squats x 5
165, 195, 225 x 5 x 5
WOD:
21-15-9
KBS (53#)
Burpees
3:28
Rest 5 min
15-12-9
KBS (53#)
Burpees
2:34
Rx’d 11:02
Good wod, tough to hang on for all the reps!!
Thanks for the great class Ingrid, and great work everyone!!
Front Squat
5 sets @ 70%
135-195-195-195-195-195
21-15-9
KBS (50/35#)
Burpees
3:28
Rest 5 min
15-12-9
KBS (50/35#)
Burpees
11:40 rx
I was steady on everything except the last 15 or so burpees. Next time I’ll try to not slow down at the end on the burpees.
Great class Blake. Fun having Heather, Jack & Audrey there.
Front Squat
5 sets @ 70%
135, 155, 185*5
21-15-9
KBS (50/35#)
Burpees
Rest 5 min
15-12-9
KBS (50/35#)
Burpees
14:43 rx
Thanks Cara
First section 5:43
Front Sq x5
WU@ 65/75#
5 sets @ 85#
Wod 15min cap
21-15-9
Kbs(35#)
Burpee
(3burpees left)
5 min rest
15-12-9
Kbs(35#)
Burpees
(9 KBS/burpees left)
😊
Front Squat
5 sets @ 70%
75-95 for warmup , 105#
21-15-9
KBS (50/35#)
Burpees
Rest 5 min
15-12-9
KBS (50/35#)
Burpees
Time 14:30 Rx
Front squat @75
WOD: 12:28 rx
Front squats to 115
Wod
Baby rx (rx weight + scaled burpees to down ups for the baby 🙂 )
11:19
Finished first Wod in 3:33
Mobility and Wu
Front squats x 5
155, 185, (225 x 5)
WOD:
21-15-9
KBS (50#)
Burpees
3:24
Rest 5 min
15-12-9
KBS (50#)
Burpees
2:45
Rx’d 11:09
Front squats x5
125-155-185-185-185#
WOD Rx:
11:58
(4:06 & 2:52)
Front Squat
5 sets @ 70%
35-70-100-100-100-100-100#
21-15-9
KBS (35#)
Burpees
4:30
Rest 5 min
15-12-9
KBS (35#)
Burpees
Time: 12:56 RX
Thanks Kevin!
Had 7 burpees left at the cap.
Sick & just back from vacation, this one should have been much quicker for me.
Fun wod!
Subbed deadlifts (from rack — just below knee level) for front squat since my groin is still quite unhappy.
125/145/155/165/175
WOD — I was happy to be able to do burpees since these hurt last week. My leg wasn’t super happy afterwards but not too bad. I’d like to retest this one to see how much faster I can go when my groin is healthy.
21-15-9
KBS (35#)
Burpees — 4:35
Rest 5 min
15-12-9
KBS (35#)
Burpees — 13:04
Front Squats x 5
75-90-105 (5 sets)
21-15-9
KBS 35#
Burpees
5:27
Rest 5 minutes
15-12-9
KBS 35#
Burpees
14:49
That was a tough one