Mobility
WUx2 (6 no band pullups! the purples are starting to feel easy π )
Strength: Overhead Squat
35×5 55×5 35×5
Just trying to get a feel for these, I haven’t done them with any real weight before. Decided on 45# for the WOD.
I found the squats not too bad, and the presses pretty difficult (especially the push press, after the overhead squats). The weight was challenging, but I feel like I could have pushed harder! I’d like to try this one again π
Strength – Overhead squat with bar and box + 25lb weight. (Not there yet, need to leave this one alone for now)
WOD for time @ 30 pounds
10 shoulder press
15 overhead squats (scaled to front squat to ball)
20 push press
25 front squat
30 push jerk
35 back squat (yikes – really leaning forward)
Time 10:45
WOD @ 60#
9:15
Subbed OHS for Front Squats since I’ve never done any OHS with any weight
Hell of a work out!!! That was fun.
Heather S
Mob
Wu x 2
Shoulder press 1’s
55-65-75-80-85-90 fail x 2 – 85
Wod @ 55
10 shoulder press
15 ohs
20 push press
25 front squat
30 push jerks
35 back squats
Time 12:01
You would think that back squats at that weight would be pretty easy, but by the time you get there you are 100 reps in and those last 35 are pretty tough π Gotta say I love the 7 a.m. class especially now that it’s sunny both coming and going!! Great job 7 a.m.’ers!!
Jeff L
Mobility
WU x 2
No Strength – Extra mobility instead (barbell calf smash, ankle tack and floss, Shoulder rotator smash and floss)
WOD @ 75# = 7:33
Maria
Your mobility sounds painful! Lol
Amanda
lol that’s what I was thinking: smashing, tack & floss… Happy to see you working those ankles though Jeff – your OHS will thank you too. π
Tania
Mobility
WU X 2
Strength: Deadlifts 5 x 80,90,110,120,125
WOD @ 45#
10 Shoulder Press
15 OHS
20 Push Press
25 Front squats
30 Push jerks
35 Back squats
Time: 6:08
Michelle
Speedy!
Lora
WOW! Fast time Tania! Way to go π
Melanie B.
WUx2
Strength β Shoulder Press: 20-20-20-25
WOD: all with kettlebells (10 and 15) with my left arm and did the overhead’s with a stick
10 Shoulder press
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat
Timeβ> 8:10
400 m run
Laura K
Wu x 1 400m run 2:27
WOD: @25lbs
10:16
800m run 5:10
Thanks Marie Noelle. Time to walk the pups.
Another great coached class by Marie-No, also nice to see so many new faces
WOD @ 65#
Time = 8:49
Lora
Mobility
Extra mobility on hips, ankles, pecs, lats
WU x 2
Strength: Shoulder press (x5)
45(10)-65-75-85-95
*maybe not such a great idea with the WOD ahead
WOD @ 75#
10 shoulder press
15 OHS
20 push press
25 front squat
30 push jerk
35 back squat
Time = 11:05
Holy hell that was tougher than it looked. My shoulders were baked before I got through the first 10 shoulder press. LOL. And to think I WAS going to do this Rx @ 85! I’m freakin’ hilarious!!! Back squats were my favourite part and unbroken. All other movements were broken…very, very broken.
Great class Marie-No!
Heather S
“I’m freaking hilarious!!!” Love this Lora you made me laugh out loud
Started the wod with 65#, but after 7 s. houlder presses I literally got stuck. Failed a few attempts & then had to dropp to 55#. Tough one, but I liked it.
Marie-No
Great work to everyone today! Nice to see the new faces! Welcome!
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…
WUx2
Strength – OHS X5
65-75-85-95-105
WOD @ 80#
10 Shoulder press (unbroken)
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat (unbroken)
Time–> 9:11
Great job 6AM crew!
Mob / WU
Back Squat x 5
155 – 175 – 185 – 195 – 205 – 215
WOD @ 85#
10 Shoulder press (unbroken)
15 Overhead squat (unbroken)
20 Push press (10/5/5)
25 Front squat (15/10)
30 Push jerk (10/5/5/5/5))
35 Back squat (20/15, slow & steady paced)
Time: 9:09
Front Squat / Push Jerk were a tough combo for me. I put my splits in there so “Future Me” has something to work with / improve on.
Good job 7 AM-ers!
Good job this morning gang! Have a great Monday!
Mobility
WUx2 (6 no band pullups! the purples are starting to feel easy π )
Strength: Overhead Squat
35×5 55×5 35×5
Just trying to get a feel for these, I haven’t done them with any real weight before. Decided on 45# for the WOD.
WOD @ 45#
10 Shoulder press
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat
I found the squats not too bad, and the presses pretty difficult (especially the push press, after the overhead squats). The weight was challenging, but I feel like I could have pushed harder! I’d like to try this one again π
Doh, time was 10:37.
WUx2 (No Pull ups, shoulder issue)
Strength β Push Jerk
55-65-70-75-80
WOD @ 45#
10 Shoulder press
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat
Timeβ> 9:19
Hello Shoulders!
That’s a great time! especially with having some shoulder trouble slowing you down
Hello shoulders is right! Great job Michelle π
Wu x 1
400m run – so nice out… it’s FINALLY light out at 6am! π
Deadlifts x 3
135-195-205-225-235-235
WOD @ 65#
10:41
Squats x2
135-185-225-235-245-255-265-275
Ring Dips x5
25-30-36-41-47
5 rounds
30s on/30s off of Rowing
889m
Mobility
WU X 2
Strength β Cleans X 5
95-110-120 (ran out of time)
WOD @ 40#
10 Shoulder press
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat
Timeβ> 6:57
400m Run
M + WU x2
Strength – Overhead squat with bar and box + 25lb weight. (Not there yet, need to leave this one alone for now)
WOD for time @ 30 pounds
10 shoulder press
15 overhead squats (scaled to front squat to ball)
20 push press
25 front squat
30 push jerk
35 back squat (yikes – really leaning forward)
Time 10:45
Power clean x 5
65 85 95 105 115
WOD @ 55#
6:52
Great time Joanna!
Nice!
Speedy! Great time π
Cleans
95×5-135×5-155×5-175×3-200fail
Wod @ 85#
11:08
dead lift X 5
245-275-295-310-325
WOD dnf – mental block on OHS gave up after a couple minutes
did the rest at 75#’s in 13:12
Mobility, WUx2
Strength – Overhead squat x5
15 – 20 – 25 – 30 – 35
WOD @ 40#
10 Shoulder press
15 Front squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat
Time: 13:07
This was way more challenging than I expected! Loved it though!
Strength Back Squats x5
95-115-125-135-145
WOD @ 60#
9:15
Subbed OHS for Front Squats since I’ve never done any OHS with any weight
Hell of a work out!!! That was fun.
Mob
Wu x 2
Shoulder press 1’s
55-65-75-80-85-90 fail x 2 – 85
Wod @ 55
10 shoulder press
15 ohs
20 push press
25 front squat
30 push jerks
35 back squats
Time 12:01
You would think that back squats at that weight would be pretty easy, but by the time you get there you are 100 reps in and those last 35 are pretty tough π Gotta say I love the 7 a.m. class especially now that it’s sunny both coming and going!! Great job 7 a.m.’ers!!
Mobility
WU x 2
No Strength – Extra mobility instead (barbell calf smash, ankle tack and floss, Shoulder rotator smash and floss)
WOD @ 75# = 7:33
Your mobility sounds painful! Lol
lol that’s what I was thinking: smashing, tack & floss… Happy to see you working those ankles though Jeff – your OHS will thank you too. π
Mobility
WU X 2
Strength: Deadlifts 5 x 80,90,110,120,125
WOD @ 45#
10 Shoulder Press
15 OHS
20 Push Press
25 Front squats
30 Push jerks
35 Back squats
Time: 6:08
Speedy!
WOW! Fast time Tania! Way to go π
WUx2
Strength β Shoulder Press: 20-20-20-25
WOD: all with kettlebells (10 and 15) with my left arm and did the overhead’s with a stick
10 Shoulder press
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat
Timeβ> 8:10
400 m run
Wu x 1 400m run 2:27
WOD: @25lbs
10:16
800m run 5:10
Thanks Marie Noelle. Time to walk the pups.
mobility x wu 2
wod
7:55 #50 burpees no shoes for no show
WUx2
Practice muscle up transitions
WOD @ 95#
10 Shoulder press
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat
Time: 8:37
Another great coached class by Marie-No, also nice to see so many new faces
WOD @ 65#
Time = 8:49
Mobility
Extra mobility on hips, ankles, pecs, lats
WU x 2
Strength: Shoulder press (x5)
45(10)-65-75-85-95
*maybe not such a great idea with the WOD ahead
WOD @ 75#
10 shoulder press
15 OHS
20 push press
25 front squat
30 push jerk
35 back squat
Time = 11:05
Holy hell that was tougher than it looked. My shoulders were baked before I got through the first 10 shoulder press. LOL. And to think I WAS going to do this Rx @ 85! I’m freakin’ hilarious!!! Back squats were my favourite part and unbroken. All other movements were broken…very, very broken.
Great class Marie-No!
“I’m freaking hilarious!!!” Love this Lora you made me laugh out loud
Thanks Lora! Great work and thanks for the demos!
WU x 1
400m run
Strength: OHS x 3
45-55-65-75
[email protected] 65lbs
Time: 9:29
Shoulders feel tired today from Saturday’s and Sunday’s WOD’s; not to mention the 3 hours of gardening yesterday!
Cash out: Abducteur/ Adducteur bar smash and 1000m row!
Great class Marie-Noelle!
Mel,
Laura and I looked for your wedding band after every one had left tonight to no avail. We hope someone finds it soon!
Thanks Corinna!!! Great great work! Thanks demoing for me!
WU x 2
Strength
Shoulder Press 5’s
35-40-45-50-55
[email protected] 45lbs
Time: 7:35
Glad to be back!! Great job 4:15 π
Welcome back!!!
Mobility
WUx2
Strength-Back Squats
75-90-105-110-120
[email protected] 40lbs
Time- 9:19
Mobility
WU x 2
Practiced /Warmup OHS
WOD @ 75
Time: 938
Thanks for the tips on the OHS Marie-no
No worries! They are looking good!
WU x 1 + 400m run
Dead Lifts x 1
135-155-185-205-215
WOD @ 55#
Time = 11:27
Started the wod with 65#, but after 7 s. houlder presses I literally got stuck. Failed a few attempts & then had to dropp to 55#. Tough one, but I liked it.
Great work to everyone today! Nice to see the new faces! Welcome!