Reminder – We are closed for Canada Day tomorrow.
Strength – Deadlifts
40×8
60×5
70×5
80×5
87.5×4
95×3
EMOTM for 12 min
Even: 5 Deadlifts (50-60%)
Odd: 10 Weighted Pullups
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!
Start here
Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Pease cancel my 6am class!
Please cancel my 8:30am class….sorry for the short notice!
M+WU
Group Mobility
Deadlifts:
40% x8 @ 50lb
60% x5 @ 70lb
70% x5 @ 85lb
80% x5 @ 95lb
87,5% x4 @ 105lb
95% x3 @ 115lb
WOD: EMOTM for 12 mins
Even: 5 deadlifts (50% or 60%) did 60% @ 70lb
Odd: 10 weighted pull-ups (did ring rows)
Deadlifts:
40% x 8 @ 70#
60% x 5 @ 105#
70% x 5 @ 120#
80% x 5 @ 140#
87.5% x 4 @ 155#
95% x 3 @ 165#
WOD: EMOTM 12 min
Even – 5 Deadlifts (50-60%) @ 105#
Odd – 10 weighted pull-ups (green band)
Signed up for the Hopper thanks to a deal with BJ. She’ll be signing up as well! 😀
Doing it right now!
Yaye!! Hopper!
M+WU
Deadlifts:
40% x8 @ 75#
60% x5 @ 110#
70% x5 @ 130#
80% x5 @ 150#
87,5% x4 @ 160#
95% x3 @ 175#
WOD: EMOTM for 12 mins
Even: 5 deadlifts (50% or 60%) @ 100#
Odd: 10 weighted pull-ups (scaled 3 rounds to pullups with black band and 3 rounds to ring rows)
work out at Crossfit 613 in Ottawa 6am
mobiity
power snatch 5x3rep
85,110,120,130,140
ohs 5x3reps
95,110,130,140,150
wod
200m run
10, 20, 30
wall balls 20#
box jumps 24″
200m run
time: 9:13rx
Mobility
WU x 1
Group mob
Deadlift
40 % x 5 80#
60% x 5 125#
70% x 5 140#
80% x 5 165#
87.5% x 4 185#
95% x 3 200#
WOD
EMOTM 12 min
Even 5 deadlifts @ 105#
Odd: 10 pull-ups (4 rounds @ green & purples, 2 rounds @ black)
One arm sumo Deadlifts
95×8 – 105×5 – 115×5 – 125×5 155×4 – 165×3
WOD modified to sumo deadlifts @ 105 and jumping pullups.
I didn’t think to try the one arm ring rows.
Great effort 8:30am
Deadlift
150(8) – 220(5) – 260(5) – 295(5) – 325(4) – 350(3) 3RM PR
EMOTM for 12 min
Even: 5 Deadlifts @ 205#
Odd: 10 Strict Pullups… holy hard. only fell short in one of the middle rounds but a couple throughout were either not high enough or arms did not fully lockout at bottom.
Very.Tough.
Thanks Coach Mario!
wux1
Group Mobility
Deadlifts:
40% x8 @ 140
60% x5 @ 210
70% x5 @ 245
80% x5 @ 280
87,5% x4 @ 305
95% x3 @ 330
WOD: EMOTM for 12 mins
Even: 5 deadlifts (@ 195#
Odd: 10 weighted pull-ups (strict pullups)
I was able to 10 pullups in the first minute but it dropped to 9 pullups for the 2nd min and did 5-7 pullups for the remainder.
Mob/wux1
Group
Dead lift
85×8
125×5
145×5
165×5
180×4
200×3
EMOTM 12mins
Even 5deadlifts (125)
Odd 10 ringrows
Mobility
Deadlifts
165×8-245×5-285×5-325×5-355×4-385×3
EMOTM
5 Deadlifts #245
5 Strict Pulls ups (scaled down from 10 weighted)
MOB & WU × 1
400 m run with Alaina
Group hammie smashing
Deadlift Monday
55×8
85×5
100×5
115×5
125×4
135×3
EMOTM for 12 min.
Even-5 DL @ 85
ODD-10 Pullups (strict, green band)
Nice to get this one in before the heat today! 🙂
mob wux1 group mob
deadlift
135×8 195×5 225×5 265×5 285×4 310×3
felt heavy this morning
WOD EMOTM 12 min
even 5 deadlift 165#
odd 10 weighed pull up
scale ring row with 20 in box
cash out fig 4
Ladies! You asked for it. Here it is. Women’s tanks with an excellent message! Click the link to order yours before July 9th. Cost is $30.
http://www.customink.com/signup/8m5797k8
Strength: Deadlifts (245)
95×8, 145×5, 170×5, 195×5, 215×4, 230×3
WOD: #145 Deadlifts / 4 rds blue band, 2 sets green
Strength: Deadlift (100)
40×8, 60×5, 70×5, 80×5, 88×5, 95×3
WOD: #55 Deadlifts / Yellow band
First WOD since last year. Back for the summer.
M+WU
Group Mobility
Deadlifts:
40% x8 @ 50lb
60% x5 @ 60lb
70% x5 @ 85lb
80% x5 @ 95lb
87,5% x4 @ 105lb
95% x3 @ 110lb
This was ridiculously complicated for me for some reason. I couldn’t get the math done for the number to add to the bar… :S I got it in the end though!
WOD: EMOTM for 12 mins
Even: 5 deadlifts (50% or 60%) did 60% @ 60lb
Odd: 10 weighted pull-ups (did ring rows)
wux1
Group Mobility
Deadlifts:
40% x8 @ 140
60% x5 @ 210
70% x5 @ 245
80% x5 @ 280
87,5% x4 @ 305
95% x3 @ 330
WOD: EMOTM for 12 mins
Even: 5 deadlifts x 175# – Had to drop to 135# after 2nd round, my back was screaming at me!
Odd: 10 weighted pull-ups (strict pullups)
Nice sharing the bar again Frank.
– Mob
– WUx1
Deadlifts up to 95%:
45×5
110×8
165×5
195×5
220×5
240×4
260×3
EMOTM 12
– Even: 5 deadlifts @ 145#
– Odd: 10 pull ups (with blue band at first, then green band, by the end I was taking the full minute to do 10)
good posture hun in this pic! your getting better every class!
Mob.andWUx1 plus 400mrun
Deadlift
#75 x8
#110×5
#130×5
#150×3 back feeling funny
#160×3
#160×3….should have been #175
Did not feel very strong today.
EMOTM 12min.
Even 5DL#85
Odd 10 pull-ups strict green