WOD
Start with 25 Virtual Shovels (1 rep = each side) with 45# bar + 25# plate
Then 3 rounds of:
– 25 Box Jumps
– 15 Push ups
End with 25 Virtual Shovels
Time: 9:38
Push ups were a time sink, I have to work on that.
Andy
WU x 2
Strength: Push Jerks x 5
95-115-125-140-155
WOD
Start with 25 Virtual Shovels (1 rep = each side) with 45# bar + 25# plate
Then 3 rounds of:
– 25 Box Jumps (20″)
– 15 Push ups
End with 25 Virtual Shovels
Time: 10:22
Leesa
WU x 2
Strength: Push Jerks x 5
45-50-55-60-70
WOD
25 Virtual Shovels 40#
Then 3 rounds of:
25 Box Jumps
15 Pushups
Finish with 25 Virtual Shovels
Time: 9:58
Justin
Shoulder Touches, are you kidding???
Maria
WU x 2
Strength: Deadlifts x 1
115-125-135-145-155
WOD
25 Virtual Shovels 55#
Then 3 rounds of:
25 Box Jumps
15 Pushups
Finish with 25 Virtual Shovels
Time: 8:41 + 25 shovels (I was counting wrong oops π )
Took a chunk out of my shin on my first round of box jumps oops again.
Front Squat for 1 rep max
95×3 105×2 120×2 135×1 150×1 155×1 pr of 5#
WOD
Start with 25 Virtual Shovels (1 rep = each side) with 45# bar + 25# plate
Then 3 rounds of:
– 25 Box Jumps
– 15 Push ups
End with 25 Virtual Shovels
Time: 7:59
Box jumps were the killer for me, but a fun “Prep” wod.
No Strenght – My lower back was cramping this weeekend and I know how virtual shovels can be hard on the lower back so I opted for stretching & Lacross ball on lower back
WOD = 12:01 (45# bar + 35# @ start, 45# bar + 10# @ end)
Back tweaked up a bit on that first VS set. Which made jumping not fun. Push-ups were fine. Was about to DNF, but instead raced the last VS set within the last minute with only 10# on the bar. Should have gone lighter at the start too. Lesson learned!
Good job everyone!
Heidi
WU x 2
OHS x 3:
70-80-85-95-105
WOD with 45# bar + 20# plates / 20″ box
Time = 10:59
WOD
Start with 25 Virtual Shovels (1 rep = each side) with 35# bar + 10# plate
Then 3 rounds of:
– 25 Box Jumps
– 15 Push ups
End with 25 Virtual Shovels
Time: 9:28
Kerri
Great job Michelle!
PS…your husband thinks you’re hot with your short shorts and your boots!
Lora
LOL…I think she’s hot with her short shorts and boots!!
Time= 11:06
Better time than last time with bigger box, and real pushups. Happy with this!
Nath
WUx2
OHS x 3
55-65-75-85F-85-95×2 (PR reps)
I love OHS!!! π
WOD
5 Virtual Shovels # 45-10
Then 3 Rounds of:
– 25 Box Jumps (first round 20β³ – then 18″)
– 15 Pushups (knees)
Finish with 25 Virtual Shovels # 45-10
Time cap: 12:00 => I was @ 11 Virtual Shovels
Not very satisfied with my WODs lately… π
Liam
Great PR Nath!
I also love OHS!
Try not to get too discouraged with your WOD performance.
What you really need to look forward to is taking on these WODs again in the future and seeing how massive your improvements are.
As long as you give it the best you have to give on that particular day then you’ve succeeded!
Hannah
wu x 2
shoulder press x 3: 50, 60, 70, 70 (2), 70 (increased weight too fast?)
wod@ 35 lbs + 10 plate
box jumps 12″
push ups from knees; time 12:19
Strength: Back squat (x1)
95(10)-135(3)-155-185-205-225
Was hoping for a PR. Didn’t happen. Just wasn’t feeling it tonight. π
Time to start daily squats again, to get more comfortable with the heavier weight…
WOD
45 bar 25 weight
virtual shovels, box jumps, push ups, virtual shovels
final time 8:54
really liked this work-out, very demanding
great atmosphere 6:45 class
Bender
Mobility
WU X 2
Strenght: Clean, 5×95-105-125-135-150(only achieved 2)
I was inspired watching Andrew get his PR in deadlift tonight (475#). My deadlifts have been feeling great and thought I would go at er tonight!!! 320# was soooo easy for me tonight which was weird – I just stood up and it was like WOW. Back in OCT I had alotta trouble with 300# so man am I ever Pleased!!!! π
WU x 2
Strength: Cleans x 5
135, 150, 160, 175, 195
Was having trouble with the shrug (arm pull instead) thanks for the advice mark it felt way better after!!
25 Virtual Shovels (#45+#45)
Then 3 rounds of:
25 Box Jumps
15 Pushups
Finish with 25 Virtual Shovels
Time = 7:11
Nadine
wux2
Deadlifts – 5 x 85-95-105-115-125
25 Virtual Shovels (#45+#10)
Then 3 rounds of:
25 Box Jumps
15 Pushups (knees)
Finish with 25 Virtual Shovels
Time: 11:34
Great job 6:30 crew and thanks coach for all the encouragment!! π
25 Virtual Shovels (#45+#10)
Then 3 rounds of:
25 Box Jumps
15 Pushups
Finish with 25 Virtual Shovels
T :8:36
Shoulda went heavier…Next time.
Krista
WU x 2
OHS x 5 (1st time)
15-20-25-30-35…not challenging, but good to get form down pat, thanks MC and Marc for the coaching
WOD
5 Virtual Shovels # 35-10 (1st time)
Then 3 Rounds of:
– 25 Box Jumps (18β³…I think, black box…again 1st time doing these)
– 15 Pushups (knees – disappointed, tried knees for first few in first round…was going to kill me and not be “perfect”)
Finish with 25 Virtual Shovels # 35-10
Loved this WOD, and getting some new movements in tonight π lots of 1sts!!
Practiced Shoulder Touches….yeah a move I can do fairly well right off the bat π got in 3 rounds of about 10 touches
Krista
Thanks for pushing me on the shovel weight MC!! Would have been way too light π
Krista
Oops time was 8:19….too many 1st to write up π
Liam
WU x 2
Strength: Front squat (x1)
135-145-165-185-210 (PR)
#5 PR, 210 felt really good. Wanted to go for 215, but ran outta time.
So Sad…Pain on first box jump down right side from hip to knee- second jump could hardly get off the box (thank goodness for gravity). Tried step ups – no go so had to settle for squats.
Foam rolled, lacrose ball, even stretching nearly impossible.
Hope 12.2 doesn’t have box jumps, or deadlifts, or anything requiring a fullhip extension… π
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…
WU x 2
Push Jerks x 3
75-95-105-115-120
WOD
Start with 25 Virtual Shovels (1 rep = each side) with 45# bar + 25# plate
Then 3 rounds of:
– 25 Box Jumps
– 15 Push ups
End with 25 Virtual Shovels
Time: 9:38
Push ups were a time sink, I have to work on that.
WU x 2
Strength: Push Jerks x 5
95-115-125-140-155
WOD
Start with 25 Virtual Shovels (1 rep = each side) with 45# bar + 25# plate
Then 3 rounds of:
– 25 Box Jumps (20″)
– 15 Push ups
End with 25 Virtual Shovels
Time: 10:22
WU x 2
Strength: Push Jerks x 5
45-50-55-60-70
WOD
25 Virtual Shovels 40#
Then 3 rounds of:
25 Box Jumps
15 Pushups
Finish with 25 Virtual Shovels
Time: 9:58
Shoulder Touches, are you kidding???
WU x 2
Strength: Deadlifts x 1
115-125-135-145-155
WOD
25 Virtual Shovels 55#
Then 3 rounds of:
25 Box Jumps
15 Pushups
Finish with 25 Virtual Shovels
Time: 8:41 + 25 shovels (I was counting wrong oops π )
Took a chunk out of my shin on my first round of box jumps oops again.
Great picture!!
No Strength! (literally)
25 virtual shovels (45#+25#plate)
3 Rnds of:
25 BJs
15 Pushups
25 virtual shovels
Time: 5:35
WOD #2
9-15-9
Chest to bar
30″ box jumps
Ring dips
Row for calories
Time: 8:52
My arms are sore π
Have a fantastic Monday everyone!!!!
WU x2
Clean & Jerk x5
70 80 90 100 110
9-15-9
Chest 2 Bar Pullups
Box Jumps 24″
Ring Dips
Calorie Row
11:06
9-15-9 reps of
C2B Pullups
30β³ Box jumps
Ring dips
Row for calories
Time: 7:44
WU x 2
Front Squat for 1 rep max
95×3 105×2 120×2 135×1 150×1 155×1 pr of 5#
WOD
Start with 25 Virtual Shovels (1 rep = each side) with 45# bar + 25# plate
Then 3 rounds of:
– 25 Box Jumps
– 15 Push ups
End with 25 Virtual Shovels
Time: 7:59
Box jumps were the killer for me, but a fun “Prep” wod.
Cool pic and awesome results Eric N!!
WU x 2
Strength- Deadlift x 5
105-115-125-135-145-155
25 virtual shovels (45#+ 10#plate)
3 Rnds of:
25 Box Jumps
15 Pushups
25 virtual shovels
Time: 8:07
I like WOD but felt really sluggish.
WU x 2
Strength: SMDL x 5
85, 95, 105, 115 stop lower back still sore
WOD
25 Virtual Shovels 40#
Then 3 rounds of:
25 Box Jumps 12” & 25 plates
15 Push ups (Perfect push ups with green band)
Finish with 25 Virtual Shovels
Time: 9:32
WU x 2
Strength: Back squats
135×4, 185×3, 205×3, 225×1
WOD
25 Virtual Shovels 90#
Then 3 rounds of:
25 Box Jumps 24″
15 Push ups
Finish with 25 Virtual Shovels
Time: 9:16
WU x 2
No Strenght – My lower back was cramping this weeekend and I know how virtual shovels can be hard on the lower back so I opted for stretching & Lacross ball on lower back
WOD
25 virtual shovels -45# bar + 20#
–
3 rounds:
25 Box jumsp (black box)
15 pushups (knees)
–
25 Virtual Shovels
Time: 11:55
WU X 2
Strength X 5
Shoulder Press
35-40-45-50-55(3)
WOD
25 virtual shovels (35 and 10 lb. plates)
3 rounds of
25 box jumps
15 pushups
25 virtual shovels
Time 11:04
wux2
Strength x 3
Back Squat
75-80-85-95-110
WOD:
25 Virtual Shovels 40#
3 Rounds:
25 Box Jumps (Grey Box)
15 Pushups (red Band)
Finish With
25Virtual Shovels
T=11:50 very happy to have finished
WUx2
Push Press
100×5 110×5 120×5 140×5 160×5
WOD RX
6:34
Kick ass time Darrell!
WU x 2
Back Squat x 5
140-150-160-170-190
WOD: “Ev-ry day I’m Shov-el-in”
Start – 25 Virtual Shovels (45# bar + 25# plate)
3 rounds of 25 Box Jumps & 15 Pushups
Finish – 25 Virtual Shovels
Big push at the end, managed to finish RIGHT at 12 minutes.
Good WOD. Push-ups from fists (wrist still an issue) went pretty well.
Worked on kipping pull-ups a bit more.
WU x 2
WOD
@ 45 lbs bar + 10 lbs plate
Box Jumps 14″ inches
push ups (purple band)
Time= 10:22
CFWU x 2
Strength – Push Press x 3
105-115-125-145-145
WOD RX – 11:53
I was going to go with the 25# plate, but went with the 45#, regretted it after the first 25 virtual shovels.
WU x 2
Strength- front squat x 5
135-185-225-235-235
25 virtual shovels (45#+ 45#plate)
3 Rnds of:
25 Box Jumps
15 Pushups
25 virtual shovels
Time: 9:38
WOD = 12:01 (45# bar + 35# @ start, 45# bar + 10# @ end)
Back tweaked up a bit on that first VS set. Which made jumping not fun. Push-ups were fine. Was about to DNF, but instead raced the last VS set within the last minute with only 10# on the bar. Should have gone lighter at the start too. Lesson learned!
Good job everyone!
WU x 2
OHS x 3:
70-80-85-95-105
WOD with 45# bar + 20# plates / 20″ box
Time = 10:59
Box jumps on a Monday should be outlawed.
WUx2
Strength: Deadlifts
(X5) 95 – 115 – 135 – 155 – 165
WOD: with 45# bar + 10# plate // 18″ box // pushups (knees)
TIME: 11:27
First time doing the Virtual Shovels, and surprisingly didn’t hate them!! π
CFWU x 2
Front Squats @ 240
3x 145-155-170-190-215PR for reps
WOD:
25 Virtual Shovels # 45-45
Then 3 Rounds of:
25 Box Jumps 20″
15 Pushups
Finish with 25 Virtual Shovels # 45-45
Time:12:33
CFWU x 2
Back Squats x3 245-265-285-325-365(pr for reps)
WOD:
25 Virtual Shovels # 45-45
Then 3 Rounds of:
25 Box Jumps 20β³
15 Pushups
Finish with 25 Virtual Shovels # 45-45
Time:12:59
Back squat x1 85-95-100-110-120 (10# PR)
WOD
Start with 25 Virtual Shovels (1 rep = each side) with 35# bar + 10# plate
Then 3 rounds of:
– 25 Box Jumps
– 15 Push ups
End with 25 Virtual Shovels
Time: 9:28
Great job Michelle!
PS…your husband thinks you’re hot with your short shorts and your boots!
LOL…I think she’s hot with her short shorts and boots!!
Woohoo!!
WU x 2
OHS X3
35-45-50-55-65
WOD
@ 45 lbs bar + 10 lbs plate
Box Jumps 12β³ inches
push ups (purple band)
Time= 11:06
Better time than last time with bigger box, and real pushups. Happy with this!
WUx2
OHS x 3
55-65-75-85F-85-95×2 (PR reps)
I love OHS!!! π
WOD
5 Virtual Shovels # 45-10
Then 3 Rounds of:
– 25 Box Jumps (first round 20β³ – then 18″)
– 15 Pushups (knees)
Finish with 25 Virtual Shovels # 45-10
Time cap: 12:00 => I was @ 11 Virtual Shovels
Not very satisfied with my WODs lately… π
Great PR Nath!
I also love OHS!
Try not to get too discouraged with your WOD performance.
What you really need to look forward to is taking on these WODs again in the future and seeing how massive your improvements are.
As long as you give it the best you have to give on that particular day then you’ve succeeded!
wu x 2
shoulder press x 3: 50, 60, 70, 70 (2), 70 (increased weight too fast?)
wod@ 35 lbs + 10 plate
box jumps 12″
push ups from knees; time 12:19
Good laughs!
WOD @ Rx 45 + 25lbs
Time: 10:56
WU x 2
Strength: Deadlift x 5
135, 150, 160, 175, 195
25 Virtual Shovels
Then 3 rounds of:
25 Box Jumps
15 Pushups
Finish with 25 Virtual Shovels
Time = 8:34
WU x 2
OHS x 3
75-85-95-105-115-125
WOD
Start with 25 Virtual Shovels (1 rep = each side) with 45# bar + 25# plate
Then 3 rounds of:
– 25 Box Jumps (20β³)
– 15 Push ups
End with 25 Virtual Shovels
Time: 9:03
WU x 2
Strength: Back squat (x1)
95(10)-135(3)-155-185-205-225
Was hoping for a PR. Didn’t happen. Just wasn’t feeling it tonight. π
Time to start daily squats again, to get more comfortable with the heavier weight…
WOD
25 virtual shovels (45# bar + 25# plate)
3 rounds of:
25 box jumps (20″)
15 “perfect” pushups
25 virtual shovels
Time = 9:40
OHS x 5
45-55-65-75-85, these felt great, making great progress on OHS
Wod:
25 virtual shovels (45#+25#plate)
3 Rnds of:
25 Box jumps
15 Pushups
25 virtual shovels
time: 5:32
you were flying tonight buddy, awesome time!
Fast time and thx for the cookies π they rocked
Yeah BrO!!! SICK !!!! Congrats – Box Jumps looked solid!
Man I had a hard time following you, you where flyin!
Great job Darsey!
WOW! Nice time Darsey!
Thanks everyone
Great job man! You were flyin’!!!
Awesome time….congrats!!
WU x2
Deadlift; 5 @ 155,175, 195, 215, 225 (pr by 10)
felt comfortable
WOD
45 bar 25 weight
virtual shovels, box jumps, push ups, virtual shovels
final time 8:54
really liked this work-out, very demanding
great atmosphere 6:45 class
Mobility
WU X 2
Strenght: Clean, 5×95-105-125-135-150(only achieved 2)
WOD with 45lb bar and 25 weight: 7:14
Great job guys.
Great time Bender!!!
Shoulder press 5x @ 45#
WOD
25 virtual shovels (45# bar + 10# plate)
3x 25 box jumps (20″) + 15 knee pushups
25 virtual shovels
Time 12:10
Thanks everybody for cheering, it was very nice of you guys!! π Congrats Andrew on your deadlift PR!! Great coaching Marc as usual!
Cleans 5’s
95-135-155
3’s
175-185
WOD as Rx’d -> 6:01 PR of 14 sec.
Nice work tonight. Sorry for being in the way Kim. Kick me next time π
Great job Marc!
WOD with 45-45 –> 11:01….not even close to a PR
Stretching and Strength tonight!
Deadlift (x1)
135×5, 185, 225, 275, 320PR, 340PR
I was inspired watching Andrew get his PR in deadlift tonight (475#). My deadlifts have been feeling great and thought I would go at er tonight!!! 320# was soooo easy for me tonight which was weird – I just stood up and it was like WOW. Back in OCT I had alotta trouble with 300# so man am I ever Pleased!!!! π
Weighing in at a whopping 140# — this is 2.42x my body weight deadlift!! Cant weight to try for 2.5x at 350#!!! try again in a few months!
That is heavy Johnny, great job!
Wow
Your a beast Johnny!
Very inspiring!
Congrats on your PR π
Grats bro! Was great to watch ! π
Congrats…great PR!! Good call, 320# looked far too easy π
Congrats John!!!
WUx2
Strength – Front Squat X5
135-155-175-195-205
Practice DU’s
WOD:
25 virtual shovels (45#+25#plate)
3 Rnds of:
25 Box jumps
15 Pushups
25 virtual shovels
Time: 7:47
Foam rolling + lacross ball on shoulders.
Great job 6:45 crew!
WU x 2
Strength: Cleans x 5
135, 150, 160, 175, 195
Was having trouble with the shrug (arm pull instead) thanks for the advice mark it felt way better after!!
25 Virtual Shovels (#45+#45)
Then 3 rounds of:
25 Box Jumps
15 Pushups
Finish with 25 Virtual Shovels
Time = 7:11
wux2
Deadlifts – 5 x 85-95-105-115-125
25 Virtual Shovels (#45+#10)
Then 3 rounds of:
25 Box Jumps
15 Pushups (knees)
Finish with 25 Virtual Shovels
Time: 11:34
Great job 6:30 crew and thanks coach for all the encouragment!! π
WUx2
25 Virtual Shovels (#45+#10)
Then 3 rounds of:
25 Box Jumps
15 Pushups
Finish with 25 Virtual Shovels
T :8:36
Shoulda went heavier…Next time.
WU x 2
OHS x 5 (1st time)
15-20-25-30-35…not challenging, but good to get form down pat, thanks MC and Marc for the coaching
WOD
5 Virtual Shovels # 35-10 (1st time)
Then 3 Rounds of:
– 25 Box Jumps (18β³…I think, black box…again 1st time doing these)
– 15 Pushups (knees – disappointed, tried knees for first few in first round…was going to kill me and not be “perfect”)
Finish with 25 Virtual Shovels # 35-10
Loved this WOD, and getting some new movements in tonight π lots of 1sts!!
Practiced Shoulder Touches….yeah a move I can do fairly well right off the bat π got in 3 rounds of about 10 touches
Thanks for pushing me on the shovel weight MC!! Would have been way too light π
Oops time was 8:19….too many 1st to write up π
WU x 2
Strength: Front squat (x1)
135-145-165-185-210 (PR)
#5 PR, 210 felt really good. Wanted to go for 215, but ran outta time.
WOD: “Storm Prep”
25 virtual shovels (45# bar + 25# plate)
3 rounds of:
25 box jumps
15 βperfectβ pushups
25 virtual shovels
Time = 8:47
Some amazing people putting in some amazing work tonight!
Great work 6:45 crew!
Nice big class too!
WUx2
Strength ; Shoulder press 5’s
45-55-65-70-75
25 Virtual Shovels (#35+#25)
Then 3 rounds of:
25 Box Jumps (sub’d squats π )
15 Pushups
Finish with 25 Virtual Shovels
10:14
So Sad…Pain on first box jump down right side from hip to knee- second jump could hardly get off the box (thank goodness for gravity). Tried step ups – no go so had to settle for squats.
Foam rolled, lacrose ball, even stretching nearly impossible.
Hope 12.2 doesn’t have box jumps, or deadlifts, or anything requiring a fullhip extension… π
π Hope you feel better soon Heather…
WOD : 45 + 25
Time : 8:06