Jan.6 – SMALL CHANGE LIFESTYLE CHALLENGE (last day to sign up)
Jan.9 – BAD ASS MOBILITY CLASS
Jan.19 – ROWING CLINIC (only 8 spots left)
Back Squats X3
55-65-75-80-85+
AMRAP in 12 min
15 Wallballs (20/14# @ 10/9’)
15 Pullups
15 Sit-ups
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Back Squats x3
120-140-165-175-185×8
WOD #14
181 reps
Back Squats X3
%55-65-75-80-85+
#65-80-90-95-100 (x10)
AMRAP in 12 min
15 Wallballs (8# / 9’)
15 Pullups (RRs)
15 Sit-ups (abmat)
4 rounds + 9 WBs
189 reps
Thank you Ms. Ingrid.
SO strong on those squats today!!!
Thanks for cheering me on John!
Welcome back. Hope it didn’t hurt too much.
Shawn left class in fine form this AM. It’s like he was never away. 🙂
Back Squats X3 Based on 210
55-65-75-80-85+
115#,135#,160#,170#,180#x10
AMRAP in 12 min
15 Wallballs (20/14# @ 10/9’) used 14#
15 Pullups
15 Sit-ups
198 reps
Back Squats x 3 (based off 200#, 1RM is 215)
55-65-75-80-85+
110-130-150-160-165 (10 reps) Thanks for the spot Gabe and Gilles!
AMRAP in 12 min
15 Wallballs (14# @ 9’)
15 Pullups
15 Sit-ups (Abmat)
Total: 203 reps. Started out RX then subbed 5 ring rows in 3rd round and 10 pull-ups for remaining
Thanks Ingrid! Good work everyone 🙂
Back Squats x3
120-140-165-175-185×10
Guess I’m going up next week
AMRAP 12 min
15 wall balls 14#
15 ring rows
15 abmat situps
4 rounds + 2 ring rows = 197 reps
Back Squats X3
55-65-75-80-85+
Worked up to 115 for 7 reps
AMRAP in 12 min
15 Wallballs (20/14# @ 10/9’) – 14#
15 Pullups
15 Sit-ups
Started with pull ups but my open wounds from Friday’s toes to Bar started bleeding through even the tape ,.. so switched to ring rows after 10 Pullups in first round
205 reps
Back Squats X3 (based on 290#)
55-65-75-80-85+
160-185-215-230-245×6
AMRAP in 12 min as RX’d
15 Wallballs (20# @ 10’)
15 Pullups
15 Sit-ups (ab mat)
Total–>244 reps
Thanks Ingrid!
Back Squats X3
55-65-75-80-85+
6 Reps at 160 lbs
AMRAP in 12 min
15 Wallballs 12 lbs
15 ring rows
15 Sit-ups
5×45 + 31= 256
* likely need 15 lbs wb next time and challenge myself with steeper incline on RR.
Back Squats X3 – Used 235# as 1RM
55-65-75-80-85+
120-145-165-175-185#x7
AMRAP in 12 min
15 Wallballs (20/14# @ 10/9’) – 16#
15 Pullups – Ring rows
15 Sit-ups – w/ Abmat
Score: 210
Dialed back my numbers. Reload week for me after almost 1 month with little to no lifting and WODs.
Back Squats X3
55-65-75-80-85+
100-120-140-150-160 x10
AMRAP in 12 min
15 Wallballs (8# @ 9’)
15 Pullups
15 Sit-ups
4 RNDS + 14 wallballs
=194
Thanks Blake!
Back Squats X3
55-65-75-80-85+
135-195-245-275-295-295(5)
AMRAP in 12 min
15 Wallballs (20/14# @ 10/9’)
15 Pullups
15 Sit-ups
240 reps I did it rx but my chin did not go over the bar on everyone of my butterfly pull ups…but overall it went pretty good….I did sets of 4-6. work in progress
Squats
125-135-145-155-165 x 5
Stopped at 5 and went super light cause of the babe
Wod
Baby rx (sub sit ups for knee raises) = 201 reps
Grip was shot because of the knee raises and pull ups
Back Squats X3
55-65-75-80-85+
135,185,225,255,275*7
AMRAP in 12 min
15 Wallballs (20/14# @ 10/9’) #14 need to move up
15 Pullups Ring Rows
15 Sit-ups
240 reps
Thanks Blake!
Back Squats x 3
105-125-145-150-160(x 5 reps….holy ‘ol head spins)
WOD:
12 min AMRAP
15 Wallballs – 14#/9’
15 Pull Ups (1st Round 10 PU/5 \RR- 2nd & 3rd Rounds 5 PU + 10 RR)
15 Sit ups (Ab Mat)\
3 Rounds + 15 WB + 1 PU = 151 Reps
Back Squats x3
185-205-225-245-255-275×10
Scaled back a bit this week to help my back
WOD #20
218 reps
Did ring rows. All WB unbroken
Back Squats X3
55-65-75-80-85+
85-100-115-120-130#(9 reps)
AMRAP in 12 min
15 Wallballs (20/14# @ 10/9’)
15 Pullups
15 Sit-ups
187 Rx
Thanks Amanda!
Back squats
55% to 85+%
85# to 130#(10 reps)
Thanks for sharing the bar Laura!
WOD
240 reps
10# wall balls
Ring rows
Thanks Amanda!
mob wux1
back squat x 3
160-185-215-230-245×10
AMRAP in 12 min
15 wall ball 14 #
15 pull up( ring row )
15 sit up
225
Back Squats X3
55-65-75-80-85+
215-255-295-315-335(4)
AMRAP in 12 min
15 Wallballs 14#
15 Pullups
15 Sit-ups
200 reps
Great to be back after 2 weeks off!
Back Sq x3
90/110/125/135/140(7)
Amrap 12 mins
15 WB(8#)
15 RR
15 Situps
Total- 210reps
Back Squat 3x
70-85-100-105-110 (x6)
WOD with ring rows and 10# wall ball
204 reps
Back Squats X3
55-65-75-80-85+
Based on 200#
110/130/150/160/170 for 10. Kept it lighter to work on getting low.
AMRAP in 12 min
15 Wallballs (20@ 10/
15 ring rows
15 Sit-ups
4 rounds with 15wb and 5 rr
Back Squats X3
55-65-75-80-85+
225-265-305-325-345 x4
AMRAP in 12 min
15 Wallballs (20# @ 10’)
15 Pullups(ring rows)
15 Sit-ups
Twicked shoulder so switched to ring rows
Score 202
Thanks Marcel !
Back squats x 3
255,305,350,375,395 x 6
Wod rx’d
282 reps
6 rounds + 12 wallball
All unbroken except one round of pullups, bicep was feeling pretty tight… Hopefully loosens up…
Went light on squats due to a nasty hamstring.
135 155 175 185 205
WOD
14# & ring rows
209 reps
Back Squats X3
55-65-75-80-85+
135-155-180-190-205 (3)
AMRAP in 12 min
15 Wallballs (14#)
15 Pullups (ring rows due to shoulder feeling tired from last weeks pull-ups)
15 Sit-ups
215 reps
Back Squats x 3
55-65-75-80-85+% (Based on 90#)
= 50-60-65-70-75×10
AMRAP in 12 min
15 Wallballs (20/14# @ 10/9’) … 6#
15 Pull ups … Ring Rows
15 Sit-ups … w/abmat
3 Rds + 8 WB = 143 Reps
Thanks, Cara!
WOD rx’d: 178
WU + MOB x 1
Group WU + MOB
Back Squats x 3
55, 65, 74, 80, 85(10)
AMRAP 12 Min
15 WB @ 8#, 9’
15 Ring Rows (hard)
15 Sit-ups
4R 15 WB – 195 Reps
Thanks Christina and Cheryl for the push on Back Squats.
Fun class Ingrid!
Subbed pendlay row for back squats. Groin is starting to feel much better but still not 100% so playing it safe.
4 x 10 (65/75/80/85)
AMRAP — subbed WB for PPWB. 5 + 7 (232 reps)
5-65-75-80-85+
90 – 105 – 125 – 135 – 140×4
I was definitely feeling the Christmas break today!
AMRAP in 12 min
15 Wallballs (12# @ 9’)
15 Pullups (hard ring rows)
15 Sit-ups (ab-mat)
3 rounds plus 15 Wallballs and 12 ring rows
162
I was super pleased I managed 3 of my 4 sets of wallballs unbroken!! I might try 14# next time 🤔
Wod- 202 Rx
Wod only on 1/11
Used 14# med ball and ring rows
5 rounds even.