Mobility
WUx1
Strength:
1 Deadlift + 2 Power Clean + 3 Front Squat
20-25-30-35
WOD: 12 min AMRAP @ 25#
3 Deadlift
6 Power Clean
9 Front Squat
159 Reps
This looked a lot easier than it actually was!
Heather S
Hahaha! Looking easier on paper than it actually is in the gym is a Crossfit tradition!!
Heather Colleen
Lab:
300 Dus (Most unbroken=37…today was NOT a DU day.)
3×20 Pullups (Blue & purple band)
20 burpees for time (1:15…good baseline, would like to be under 50 seconds.)
Strength:
1 Deadlift + 2 Power Clean + 3 Front Squat
55-75-80-85-90
WOD @ 55#
157 Reps
I may have wanted to kill you during the WOD, Mario, but if this was a sign of things to come we’ll be BURNING ALL THE CALORIES this week, so….good job!
hahaha…..I know what you mean about dumping the bar…..it was tough dismounting from the front squat to the floor gently.
Shane Hayes
Mobility
Wu x 1 @ 15 reps
Group Wu
Strength
1 dl + 2 power clean + 3 front squats
95/ 115/ 135/ 155 one armed
Wod amrap in 12 min
3 dl
6 power cleans
9 front squats
Wod one armed @,115#
9 rounds even, 162 reps.
Great class Patrick, great work everybody!
Tough one Mario, front squats got brutal!
Amy Hayes
Mobility
WU
Group WU
Strength- 1 Deadlift+ 2 power cleans + 3 front squats
45-55-65-70
WOD @ 35#
128 reps
Jen C
Lab Day
Mob + Wup x 1 (kipping and full sit-ups)
Strength – find one rep max for Push Press
5 x 45 (bar only), 50
3 x 55, 60
2 x 65, 70
1 x 80 (poor form)
1 x 75 (better form)
1 x 80 (thank you for the tips Pat and Trent)
Great sharing the bar with you Trent 🙂
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…
Hi coach won’t be able to get to lab at 9am 🙁
Ok lovely
I meant “okay Lovely”, not “ok, lovely”. Missed you this morning 🙂
Sweet! Looking forward to Mario Week! Loved the last WOD he came up with, should be fun!
No problem dude, it’s gonna be a fun week.
9h00am Lab
Bench Press 10x10reps
9 sets @ 115#
1 set @ 135#
10h00am Class
Strength Complex:
1xDL + 2xPC + 3xFS
135-155-175-185#
WOD @ 95#
= 7 + 1 P.Clean (130 reps)
Thanks Lance/Jeff/Pat for sharing the bench, good bro time!
Also great work on the WOD everyone! Remember, Coach Mario loves you all.
Lab
Bench 10X10 reps
115-115-115-115-125-145-165-185-205-225(7)
Nice sharing the bar Mario/Lance/Pat!
10 Am class
Strength – 1 DL + 2 PC + 3 FS
135-155-185(F)-185
WOD @ 95#
AMRAP 12 Min
3 DL
6 PC
9 FS
Score = 6 Rounds even
Great Lab session and class today Pat!
Cashout – Quad/IT Band/Lat Foam Rolling
Lab
OHS x 5 (Snatched the first one of each set)
65-75-85-95-105# (PR of 10#)
Practiced DU’s, and also completed 6 HSPU with 45#plate and Abmat.
Strength – 1 Deadlift + 2 Power Cleans + 3 Front Squats
Went to 135#
AMRAP in 12 min
3 Deadlifts
6 Power Cleans
9 Front Squats
*50% of strength (used 70#)
Completed 8 Rounds & 1 FS
Total:158
Loved this WOD, Mario. Thanks for coaching, Patrick.
Anthony +2!!
No he used more weight. I cannot claim victory. This time!!
Mobility
Wux1
Bench Press 10×10
115-115-115-115-115-125-135-145-155-165
Strength
135-155-185-195-205-225
WOD
Total: 188 @ #115
Group Warmup (I enjoyed the “drill sergeant” style!)
WOD @ 55#
9 rounds + 1 clean
Good WOD Mario! Thanks coach Patrick and nice work today Melanie!
MOB + WU
Strength
#65-85-105-115
1-2-3 (Dead lifts, Power Clean, Front Squat)
WOD @ 65#
9 rounds + 7 Front Squats
178 reps total
Thanks Mario!
Mobility
WUx1
Lab:
OHS with 3sec hold x5
45-55-60-65-70-75 (5#PR) Thanks for the tips Maria!
Practiced HSPU with 45# + ab mat x1-2-3-3. First time doing these, so exciting! Thanks Christine!
Strength:
1 Deadlift + 2 Power clean + 3 front squat
75-85-95-100-105
WOD: 12 min AMRAP @ 55#
3 Deadlift
6 power clean
9 front squat
Reps: 174
Great gym time!!
Mobility
WUx1
Strength:
1 Deadlift + 2 Power Clean + 3 Front Squat
20-25-30-35
WOD: 12 min AMRAP @ 25#
3 Deadlift
6 Power Clean
9 Front Squat
159 Reps
This looked a lot easier than it actually was!
Hahaha! Looking easier on paper than it actually is in the gym is a Crossfit tradition!!
Lab:
300 Dus (Most unbroken=37…today was NOT a DU day.)
3×20 Pullups (Blue & purple band)
20 burpees for time (1:15…good baseline, would like to be under 50 seconds.)
Strength:
1 Deadlift + 2 Power Clean + 3 Front Squat
55-75-80-85-90
WOD @ 55#
157 Reps
I may have wanted to kill you during the WOD, Mario, but if this was a sign of things to come we’ll be BURNING ALL THE CALORIES this week, so….good job!
Wu x2 sub pullups for chin ups
Lab:
strict weighted pullups x5
20-35-40-35-20-20
10 body weight strict pullups
Shoulder Press: Low weight / high rep:
55×20 – 60×20 – 65×11 – 65×10 – 55×10
Class:
Strength: 1 Deadlift + 2 Power Clean + 3 Front Squat
100-110-120-135-155-165
Wod: @ 85#
3 Deadlift + 6 Power Clean + 9 Front Squat
Reps = 157
As tough as the front squats were I’m happy for not dumping the bar with #10 plates.
hahaha…..I know what you mean about dumping the bar…..it was tough dismounting from the front squat to the floor gently.
Mobility
Wu x 1 @ 15 reps
Group Wu
Strength
1 dl + 2 power clean + 3 front squats
95/ 115/ 135/ 155 one armed
Wod amrap in 12 min
3 dl
6 power cleans
9 front squats
Wod one armed @,115#
9 rounds even, 162 reps.
Great class Patrick, great work everybody!
Tough one Mario, front squats got brutal!
Mobility
WU
Group WU
Strength- 1 Deadlift+ 2 power cleans + 3 front squats
45-55-65-70
WOD @ 35#
128 reps
Lab Day
Mob + Wup x 1 (kipping and full sit-ups)
Strength – find one rep max for Push Press
5 x 45 (bar only), 50
3 x 55, 60
2 x 65, 70
1 x 80 (poor form)
1 x 75 (better form)
1 x 80 (thank you for the tips Pat and Trent)
Great sharing the bar with you Trent 🙂
Wallballs – 14 lbs between 9 and 10 feet
2 min of Double Unders – pretty broken up