Fun class! Thanks! And thanks for not opening the doors right away lol
Shawn Johnson
WUx2
Strength Shoulder Press x 5
80-100-110-120(x4)-120(x3)
I was shooting for 125 but should have gone up to 120 for me last set. Next time 120 no fails!!
WOD
20 KBS @ 53#
30 T2B
400m Run
time: 5:19
Shawn Johnson
“For me last set” lol, what am I Irish or something??
Blake
WU x 2
400m Jog
Front Squats x 5
165 – 175 – 185 – 195 (didn’t realize I had a set left!)
WOD:
— 20 KBS @ 53# – 70’s were all taken π
— 30 T2B
— 400m Run
Time: 4:52
Michelle
Wu x 2
Strength: back squat x 5
105,115,125,130,135 (pr for reps)
WOD:
20 kbs @ 40#
30 v-snaps
400m run
3:19
First time using 40# KB, could’ve gone heavier.
That run sure woke me up this morning! Brisk!!
Lora
Speedy! Nice work π
Chantal L.
WU x 2
OHS x 5
45-65-70-80-80
WOD
20 kbs (45#)
30 Ab mat situps
400m run
4:20. Brr.
Helen
This Wod looks like a good one for me for a start of the ‘running’ season, unfortunately, can’t be there today π Have to do it change for change tomorrow π ps How long will I have to do the T2B? lol
Natacha
Mobility
Wu x 2
Shoulder press 1 rm to 93# (1# pr!!)
Nice sharing the bars girls!!
Wod almost Rx’d (50#… No 53# available)
5:10 (t2b start fast and end really slow)
Love the running!
Heather S
MOB
WU x 1
400m run
Push jerk 3’s
75-85-95-105-110
Wod:
20 kbs rx 53# (at 40#)
30 T2B (as TTR)
400m run
Time: 5:06
Kbs could have been > 40 but < 53… Is there a 45# kb for next time? TTR were much harder on the grip than I had hoped for but got through them all the same.
And really happy to see Ang and the new cft baby! Great sharing a bar after all this time Ang – you look fantastic by the way π
So much fun to go to the 8:30 and meet a bunch of new people. If you always go to the same class and you can get to another one, change it up…it's so much fun"
Amanda
I think there is at least one 45# kb, yes?
Amanda
Confirmed: there is just one 45# kb.
Chantal L.
I used 45# KBS π
Angela
Loved seeing you too Heather!!! Missed you. It was great having you kick my arse…. Still π hope you come to more 830’s
Rob Brydges
Wux1. 400m run
Strength x3. Snatch
75-85-95-105-110-115prx2
WOD.
20 kbs 70lbs
30 t2b
400 meter run
-4:44 rx
Rob Brydges
Damn I was logging in the wrong way with my phone!
Lora
I was wondering who this was. LOL! Guess what your new nickname is going to be??? HAHA!!!
Melanie B.
hahahaha, I was wondering that too
Frank
wux1
400m run
Strength: deadlifts x5
185-205-225-275-300
WOD Rx
20 kbs @ 70#
30 TsB
400m run
4:27
Shane Hayes
Nice handstand coach!!
Mobility
Wu x 1
400m run
Strength shoulder press
95/105/115/125/135×4 trying to stay strict so shoulders don’t ache!
Wod
20 KBS @ 70
30 T2B
400m run
3:16 rx
Fun Wod, thought it was going to have to stop on the run but just pushed through and kept a steady pace. Thanks ron
Corinna
Crazy fast Shane! I knew you would do well on this one!
Shane Hayes
Thanks, I really had to mentally push myself for the run.
mob wux2
strength clean
95×5 115×5 135×5 145×5 155×3
wod
20 kbs 53#
30 t2b
400 m run
time 5:08
Corinna
WU x 1
400m run
Calf stretch and Calf Smash.. Thanks Kevin M for being my partner. This was quite painful for me, but very much needed!!!!!
Strength: OHS x 3
45-55-65-75-85 ( 2 and 1)
WOD: RX
20 kbs @ 53lbs
30 Toes to Bar
400m run
Time: 4:45
Great race at the end Jason!
Kevin Mack
You’re welcome..β¦β¦you give back as good as you get.
Jason Gagnon
it was a good race with no winner same time LOL i gotcha back LOL
Lance
mobility
Wux1
400m Run
WOD
time: 4:44 RX
Need to work on T2B felt very slow.
Corinna
Love the picture Kevin!
Jeff L
Mobility
WU X 1
400m jog
No Strength – Extra Mobility instead
WOD
20 KBS 70#
30 T2B – scaled to abmat situps
400m run
Time – 4:15
Kevin Mack
Mobility
WU X 1
400m Run
Calf smash with Corinna torturing me.
Strength: Front Squat X 5
95,110,120,130,140
WOD:
20 KBS @ 53#
30 V-snaps
400m run
3:44
Thanks for the coaching Kevin.
Amanda
Nice time on the wod, Kevin!
Kevin Mack
Thanks, Amanda.
Melanie B.
Mobility
Wu x 1
400 m run
Strength: Deadlift
WOD:
– 20 kbs @ 20#
– 10 V-Snap + 20 sit ups. I had told myself that I would do all V-snap, but only made it to10. Goal for Next time!!
– 400m run
4:50
Good job everyone! Awesome pic Kevin π
Maddy
Mobility class – Thanks for all the foam / lacross ball rolling Jo! π
WU x 1
Calf stretch + calf smash (I still say that it sounds like a wrestling move!!)
500 m row
Strength – Cleans
5 x 50 – 85 – 90 – 95… then ran out of time
WOD
20 KBS 35# (wanted a 40 or 45# but there were none left… chickened out for the 50 or 53#)
30 V-Snaps
500 m row
Time : 4:15
Lora
The way Jeff was “tapping out” when I was doing the calf smash on him, you would swear it was a wrestling move. LOL
Nice job on the WOD. Thanks for warming up the rower for me π
Heidi
WU
Shoulder Press x 1:
55-60-70-75-76 (1# PR with fraction plates)….failed my attempt at 77#
Still struggling with shoulder press.
WOD
20 KBS – 40#
30 T2B
400 m run
Time = 5:37
T2B were very slow. Could have gone heavier with the KBS. Tried a few with the 50# after the WOD. Took a couple of tries to get the feel of the weight & control it overhead, but overall, felt pretty good.
WOD
– 20 KBS (35lbs)
– 30 Toes through rings
– 400m run
Time : 4:00
Lora
Mobility + barbell calf smash and some Achilles stretches with band
WU x 1
500m row (no running b/c of Achilles)
Strength: Push Jerk (x5) *cleaned first
95-105-115-125-135 (PR reps, I think)
Group Calf Stretches – calf drop x 30 sec x 3 each leg, and partner calf smash with abmat
WOD *modified
20 KBS @ 53# (unbroken)
30 T2B (very broken)
500m row
Time = 6:09
Would have MUCH rather been running. Stupid rower shut off and I wasted about 20 seconds trying to set it again. LOL! Luckily Maddie finished her row in the midst of it all and I just jumped on her rower π
Great job 5:45 crew!
Jeremy L
Mobility
WU x 1 + 400 m jog
Strength
Push press x 5
105-115-125-135-145
WOD
20 KBS ( 53# – next time ill try 70#)
30 T2B
400M jog
time : 5.29
Thanks for sharing the bar Jeff some good tips .. was finally able to get the bar to rest on my chest!
Back squats
5x 125-135-135-135-135. Bleh. 30# off my PR but happy I stuck with them. Thanks for the encouragement Lora!
WOD with 45#: 5:42
First time with 45# kb and did them unbroken.. I think I could have done this rx without adding too much time on!
Lora
Good for you for sticking with those back squats. It may have been a little off your PR but you had nice form! π That’s worth a lot.
Sarah
MOB
WU x 1
400m run
No strength
practiced T2B
WOD:
20 kbs 35#
30 v-snaps
400m run
Time: 3:51
Could have probably used 40# KBS but there were none left π
jeff
mob
wu
400 m jog
strength push press x 5
100-115-125-130-135-140
thanks for sharing the bar Jeremy
Wod rx
3:54
liked this one, would have been even better with a couple rounds! π
Lora
Wicked time! Way to go! π
Jeff L
Did you hit your head today?
One round was good π
Chris
MOB
WU x 1
400m run
Deadlifts
185-205-235-275-300(4)
Wod Rx
20 kbs 70#
30 T2B
400m run
Time: 4:15
Couldn’t let Taylor beat me!!!
Heather Colleen
Mobility
WUx1, 400m jog
Clean practice
Calf mobility
Strength: Cleans (1 handed w dumbbell)
35-35-40-40
Learned technique for KB cleans. Awkward. So very awkward.
KB clean practice
WOD:
20 KBS (#30, one arm)
30 sit-ups
400m run
Time: 3:39
Great workout today. Thanks Jo for the coaching, and thanks Mac for the race!
Tracy
M + WU x1 + 400 m jog
Group stretch
30 x 2 each leg + calf stretch
Strength – front squat
35-40-45-50-55
WOD
20 kbs @ 25 lb
30 situps
400 m run
Time 4:29
Jenn B
Wu x 1
Strength: back squat x 5
85,105,115,135,150
WOD:
20 kbs @ 40#
30 v-snaps
400m run
3:12
Tania
WOD:
20 KBS – 35#
30 toes to rings (MUST GET MORE EFFICIENT!!!)
400 m run
TIme: 5:55
I look forward to meeting up with this one again! Those Toes to rings took all my time
Nice pic. Your hand stand is the same as mine in Vegas ( except I had a wall and some guy holding me up).
Haha Laura! Great picture Kevin!!
Wu x 1
Strength: back squat x 5
135,185,225,245,265 (15lb pr)
WOD:
20 kbs @ 70#
30 v-snaps
400m run
3:06
Nice PR Jack! Great time on the WOD!
Strength Shoulder Press x 5
55-60-65-70-75
WOD
20 KBS @ 40#
30 T2B
400m Run
time: 4:37
First time using 40#, not too bad. T2B 2 sets of 10..last 10 were very broken. Nice run Valerie I couldn’t catch you :).
Natacha your shoulder press is so impressive!
Great job Maria!
Holy you & Val were fast on this one!!
Heard you coming then I went a lil faster lol. Did not want to let you pass me lol.
Thanks for the push!
WUx2
Strength – Cleans X5
115-135-155-175-185×3
Noticed that since I am at the 6:00AM I have issues getting the last of my last lifts.
WOD as Rx’d
20 KBS (70#)
30 T2B
400m Run
Time–> 4:17
Great job morning folks!
Fast and heavy, Gabe!
WU x2
Stretches lots and lots of stretches… Try outs this weekend!
WOD @ 35# and T2R
Time 4:30.
Nice race Maria! Could hear your breath behind me! hehe.
I was losing oxygen trying to keep up! Nice work!
lol! yeah the cold air will do that to you.
Good work this morning everyone!!
Fun class! Thanks! And thanks for not opening the doors right away lol
WUx2
Strength Shoulder Press x 5
80-100-110-120(x4)-120(x3)
I was shooting for 125 but should have gone up to 120 for me last set. Next time 120 no fails!!
WOD
20 KBS @ 53#
30 T2B
400m Run
time: 5:19
“For me last set” lol, what am I Irish or something??
WU x 2
400m Jog
Front Squats x 5
165 – 175 – 185 – 195 (didn’t realize I had a set left!)
WOD:
— 20 KBS @ 53# – 70’s were all taken π
— 30 T2B
— 400m Run
Time: 4:52
Wu x 2
Strength: back squat x 5
105,115,125,130,135 (pr for reps)
WOD:
20 kbs @ 40#
30 v-snaps
400m run
3:19
First time using 40# KB, could’ve gone heavier.
That run sure woke me up this morning! Brisk!!
Speedy! Nice work π
WU x 2
OHS x 5
45-65-70-80-80
WOD
20 kbs (45#)
30 Ab mat situps
400m run
4:20. Brr.
This Wod looks like a good one for me for a start of the ‘running’ season, unfortunately, can’t be there today π Have to do it change for change tomorrow π ps How long will I have to do the T2B? lol
Mobility
Wu x 2
Shoulder press 1 rm to 93# (1# pr!!)
Nice sharing the bars girls!!
Wod almost Rx’d (50#… No 53# available)
5:10 (t2b start fast and end really slow)
Love the running!
MOB
WU x 1
400m run
Push jerk 3’s
75-85-95-105-110
Wod:
20 kbs rx 53# (at 40#)
30 T2B (as TTR)
400m run
Time: 5:06
Kbs could have been > 40 but < 53… Is there a 45# kb for next time? TTR were much harder on the grip than I had hoped for but got through them all the same.
And really happy to see Ang and the new cft baby! Great sharing a bar after all this time Ang – you look fantastic by the way π
So much fun to go to the 8:30 and meet a bunch of new people. If you always go to the same class and you can get to another one, change it up…it's so much fun"
I think there is at least one 45# kb, yes?
Confirmed: there is just one 45# kb.
I used 45# KBS π
Loved seeing you too Heather!!! Missed you. It was great having you kick my arse…. Still π hope you come to more 830’s
Wux1. 400m run
Strength x3. Snatch
75-85-95-105-110-115prx2
WOD.
20 kbs 70lbs
30 t2b
400 meter run
-4:44 rx
Rob Brydges
Mobility, WUx1, 400m jog
Strength x5 Clean
40 – 50 – 60 – 65 – 70
WOD
20 KBS 30#
30 Situps
400m run
Time – 4:33
Did this a while back to test it out.
3:55
WUx1 Pullups x 15
jog 400 m
Strength β Back squats x 5
135 — 155 — 185 — 205 — 235 — 255 (Meant to go to 265 but obviously had problems with the math)
Its not as impressive when you share the bar with Tim — He practically push presses my squats! Good job Tim!!
WOD as Rxβd
20 KBS (70#)
30 T2B
400m Run
Timeβ> 4:48
Mobility
Warmup x1
400m run
Strength
Deadlifts x5
95-115-135-145-155
Next time do 115 to 175
Wod @ 50 lbs
T2B (12) hard!
K2E (18)
400m run
5:33
Damn those t2b are tough! Glad I was able to do a few of them.
Damn I was logging in the wrong way with my phone!
I was wondering who this was. LOL! Guess what your new nickname is going to be??? HAHA!!!
hahahaha, I was wondering that too
wux1
400m run
Strength: deadlifts x5
185-205-225-275-300
WOD Rx
20 kbs @ 70#
30 TsB
400m run
4:27
Nice handstand coach!!
Mobility
Wu x 1
400m run
Strength shoulder press
95/105/115/125/135×4 trying to stay strict so shoulders don’t ache!
Wod
20 KBS @ 70
30 T2B
400m run
3:16 rx
Fun Wod, thought it was going to have to stop on the run but just pushed through and kept a steady pace. Thanks ron
Crazy fast Shane! I knew you would do well on this one!
Thanks, I really had to mentally push myself for the run.
WOW Shane! Great time!!! Smokin’ fast!
mob wux2
strength clean
95×5 115×5 135×5 145×5 155×3
wod
20 kbs 53#
30 t2b
400 m run
time 5:08
WU x 1
400m run
Calf stretch and Calf Smash.. Thanks Kevin M for being my partner. This was quite painful for me, but very much needed!!!!!
Strength: OHS x 3
45-55-65-75-85 ( 2 and 1)
WOD: RX
20 kbs @ 53lbs
30 Toes to Bar
400m run
Time: 4:45
Great race at the end Jason!
You’re welcome..β¦β¦you give back as good as you get.
it was a good race with no winner same time LOL i gotcha back LOL
mobility
Wux1
400m Run
WOD
time: 4:44 RX
Need to work on T2B felt very slow.
Love the picture Kevin!
Mobility
WU X 1
400m jog
No Strength – Extra Mobility instead
WOD
20 KBS 70#
30 T2B – scaled to abmat situps
400m run
Time – 4:15
Mobility
WU X 1
400m Run
Calf smash with Corinna torturing me.
Strength: Front Squat X 5
95,110,120,130,140
WOD:
20 KBS @ 53#
30 V-snaps
400m run
3:44
Thanks for the coaching Kevin.
Nice time on the wod, Kevin!
Thanks, Amanda.
Mobility
Wu x 1
400 m run
Strength: Deadlift
WOD:
– 20 kbs @ 20#
– 10 V-Snap + 20 sit ups. I had told myself that I would do all V-snap, but only made it to10. Goal for Next time!!
– 400m run
4:50
Good job everyone! Awesome pic Kevin π
Mobility class – Thanks for all the foam / lacross ball rolling Jo! π
WU x 1
Calf stretch + calf smash (I still say that it sounds like a wrestling move!!)
500 m row
Strength – Cleans
5 x 50 – 85 – 90 – 95… then ran out of time
WOD
20 KBS 35# (wanted a 40 or 45# but there were none left… chickened out for the 50 or 53#)
30 V-Snaps
500 m row
Time : 4:15
The way Jeff was “tapping out” when I was doing the calf smash on him, you would swear it was a wrestling move. LOL
Nice job on the WOD. Thanks for warming up the rower for me π
WU
Shoulder Press x 1:
55-60-70-75-76 (1# PR with fraction plates)….failed my attempt at 77#
Still struggling with shoulder press.
WOD
20 KBS – 40#
30 T2B
400 m run
Time = 5:37
T2B were very slow. Could have gone heavier with the KBS. Tried a few with the 50# after the WOD. Took a couple of tries to get the feel of the weight & control it overhead, but overall, felt pretty good.
Mobility
WU x 1
400m jog
Group stretch (calf)
Strength : OHS
50-60-70-75-70
WOD
– 20 KBS (35lbs)
– 30 Toes through rings
– 400m run
Time : 4:00
Mobility + barbell calf smash and some Achilles stretches with band
WU x 1
500m row (no running b/c of Achilles)
Strength: Push Jerk (x5) *cleaned first
95-105-115-125-135 (PR reps, I think)
Group Calf Stretches – calf drop x 30 sec x 3 each leg, and partner calf smash with abmat
WOD *modified
20 KBS @ 53# (unbroken)
30 T2B (very broken)
500m row
Time = 6:09
Would have MUCH rather been running. Stupid rower shut off and I wasted about 20 seconds trying to set it again. LOL! Luckily Maddie finished her row in the midst of it all and I just jumped on her rower π
Great job 5:45 crew!
Mobility
WU x 1 + 400 m jog
Strength
Push press x 5
105-115-125-135-145
WOD
20 KBS ( 53# – next time ill try 70#)
30 T2B
400M jog
time : 5.29
Thanks for sharing the bar Jeff some good tips .. was finally able to get the bar to rest on my chest!
Great class Corinna!
Feels good to workout after almost 3 weeks.
Front Squats 5x
125-135-155-165
WOD @ 50lbs: 4:00
Yay you’re back!!!
Great to have you back.
MOB
WU x 1
400m run
Back Squat
20-25-30-35-40
Wod:
20 kbs 20#
30 T2B (as TTR)
400m run
Time: 4:19
Nice race dad!
You are doing amazing Taylor!!!!
Back squats
5x 125-135-135-135-135. Bleh. 30# off my PR but happy I stuck with them. Thanks for the encouragement Lora!
WOD with 45#: 5:42
First time with 45# kb and did them unbroken.. I think I could have done this rx without adding too much time on!
Good for you for sticking with those back squats. It may have been a little off your PR but you had nice form! π That’s worth a lot.
MOB
WU x 1
400m run
No strength
practiced T2B
WOD:
20 kbs 35#
30 v-snaps
400m run
Time: 3:51
Could have probably used 40# KBS but there were none left π
mob
wu
400 m jog
strength push press x 5
100-115-125-130-135-140
thanks for sharing the bar Jeremy
Wod rx
3:54
liked this one, would have been even better with a couple rounds! π
Wicked time! Way to go! π
Did you hit your head today?
One round was good π
MOB
WU x 1
400m run
Deadlifts
185-205-235-275-300(4)
Wod Rx
20 kbs 70#
30 T2B
400m run
Time: 4:15
Couldn’t let Taylor beat me!!!
Mobility
WUx1, 400m jog
Clean practice
Calf mobility
Strength: Cleans (1 handed w dumbbell)
35-35-40-40
Learned technique for KB cleans. Awkward. So very awkward.
KB clean practice
WOD:
20 KBS (#30, one arm)
30 sit-ups
400m run
Time: 3:39
Great workout today. Thanks Jo for the coaching, and thanks Mac for the race!
M + WU x1 + 400 m jog
Group stretch
30 x 2 each leg + calf stretch
Strength – front squat
35-40-45-50-55
WOD
20 kbs @ 25 lb
30 situps
400 m run
Time 4:29
Wu x 1
Strength: back squat x 5
85,105,115,135,150
WOD:
20 kbs @ 40#
30 v-snaps
400m run
3:12
WOD:
20 KBS – 35#
30 toes to rings (MUST GET MORE EFFICIENT!!!)
400 m run
TIme: 5:55
I look forward to meeting up with this one again! Those Toes to rings took all my time