WOD: 4 rounds
90 Singles
20 KBS @ 30#
TIME —> 7:31 🙂
Previous time on Oct 7 was 9:24 with 25# KBS
Cashout: Figure 4 Stretch — good one!
Jamie
CFWU x 3
Strenght – Push Jerk x 1
100-125-145-165(F)-165
WOD – 4 Rounds of
30 Double Unders
20 KBS 53#
Time: 8:25
Ryan
WOD as Rx’d
4:10
Was looking for sub 4 but my rope wouldn’t co-operate in round 4.
Good to see the NB gang again. Thanks Kevin, Marc, Pierre, and friends. Best of luck over the next few weeks. I’m pulling for you guys!
Kevin
Always a pleasure Mr.Kells
Mario
Warm-up x3 (3×10 dips, yellow band)
OHSx5
55-65-75-85-95(PR, last time had 90×4)
WOD: 4rounds
– 90 singles
– 20 KBS @ 35# (all KBS unbroken, my back help up throughout, hurray!)
Time: 7:00(?)
Good job everyone, good to be back after a bit of a break!
Hannah
strength: dead lifts
5X50
5X75
5X85
5X100
5X110
WOD: 4rounds
– 90 singles
– 20 KBS @ 20 lbs
Thanks for the 1-on-1 coaching, Jeff!
Jeff
Push Press – 3RM —> 165
WOD (53#) —> 8:50
Not good and not my day.
Need more practice and adjustment to the new lighter rope.
Eric B
WU x 3 (big fan of this!)
Deadlifts: 5 x 115,135,155,175,185
WOD (90 Singles, 4O lbs KB): 7:23
Great night at the gym, well done guys! Best part of all, no broken lightbulbs.
Chantal L.
WU x 3
Back squat (5) 105-115-130-140 stopped at 4th set because my wrist was bugging me, and 1:30 left on the timer… the timer is a good idea by the way!
WOD:
4 rounds of
20 Double unders and 30 single skips
20 KBS
Time: 11:03… one minute over the last time, but still a PR because I did DU’s instead of all singles. Next time this comes up I’m ready for double unders only 😀
Liam
WU x 3
Strength = Push Press x 5
5-5-5-5-5
85-95-105-115-125
WOD – 4 Rounds of
30 Double Unders
20 KBS 40#
Time: 6:42
Starting to really feel some strength coming back into my back again. Usually with any of the Presses I can feel where I’d herniated my disc, but today and the last few weeks have been really good. Feeling like I’m finally getting back on track since I first aggravated it in late October.
Great job 6:30 crew!
Gabriel
Great to hear that Liam! Keep working on strengthening it. Workeed for me 😀
Gabriel
WUX3
Strength – Push Jerks X5
95-105-115-125-135(PR for Reps) did 140×3 as extras(PR for reps)
WOD:
4 rounds of
10 Double Unders and 60 Skips
20 KBS @ 50#
Time –> 10:45
Was strugling the 3rd and 4th round big time with DU’s. Good thing I did all my KBS unbroken.
Great job 6:30 crew!
Gabriel
Strength was Push Press and not Push Jerks
Marc H.
FS 5’s with one min break
135-155-175-195-205
WOD as Rx’d -> 5:29PR of 9 sec from Oct.
MC
OHS 5RM: 45-65-85-95-105
WOD as rx’d- 7:02 min
All KBS unbroken.
Shelley
WUx2
Strength – push jerk x 3
35-40-45-50-60
WOD (change for change)
90 singles
20 KBs 20#
4 rounds – 7:25
WUx3
Strength: Shoulder Press (very light; shoulder injury)
10x 15-20-25
WOD:
4 rounds of:
30 Double Unders
20 Kettlebell Swings (35#)
T = 8:04
Lung capacity is really frustrating me..
Overhead Squats 1x
95-135-155-165(PR)
WOD:
4 rounds of:
30 Double Unders
20 Kettlebell Swings (53lbs)
Time: 6:58
Last Oct was 7:49 but with one arm and 35lbs
Nice PR! 🙂
Great OHS Pat!
Holy cow there Pat! Great job!
WUx3
Strength: clean x 3 (very light; practice form)
45,50,50,50,50
WOD
4 rounds of:
90 single
20 Kettlebell Swings (20#)
T = 7:12
cashout – figure 4
plank 1 min
WUx3
Strength: back squats x 3
135,155,175,185,200
WOD:
4 rounds of:
3 rounds 90 singles
1 rounds 5 Double Under 75 singles
20 Kettlebell Swings (40#)
T = 7:17 (oct. 7 time 8:15)
cashout – figure 4
WU x2
Front Squat x5
85 95 105 120 130(PR Reps)
4 Rounds
30 Double unders
20 KBS #35
6:10
Did a workout in my sister’s basement in Ottawa!
4 rounds:
20 walking lunges (should’ve done more!!)
15 pushups
20 floor wipers (each side)
Time: 12:33 (the floor wipers were the hardest!)
Cleans x 5 -> 50-55-60-65-70-75-80
WOD @ 35# – 6:43
Back Squat x 5 – 140-155-170-195-215 (PR)
WOD with Singles @ 50# – 9:17
Press 1RM –> 65-75-85-95-105-110(failed)
WOD –> 4:52
WU x 3
Strength: Back Squat (x5)
95-115-135-145-145 (PR)
*have to work on keeping knees open, but otherwise happy with this*
WOD
4 rounds of:
30 Double Unders (subbed 90 singles)
20 Kettlebell Swings (35#)
Time – 6:23
Wu x3
strength cleans 5’s
50-55-60-65-75
WOD 4 rounds
90 singles
20 KBS #35
time= 6:23
WU X3
Strength: Push Press
45×5 – 65×3 – 75×3 – 75×3 – 80×3
Technique needs some work.
WOD: 4 rounds
90 Singles
20 KBS @ 30#
TIME —> 7:31 🙂
Previous time on Oct 7 was 9:24 with 25# KBS
Cashout: Figure 4 Stretch — good one!
CFWU x 3
Strenght – Push Jerk x 1
100-125-145-165(F)-165
WOD – 4 Rounds of
30 Double Unders
20 KBS 53#
Time: 8:25
WOD as Rx’d
4:10
Was looking for sub 4 but my rope wouldn’t co-operate in round 4.
Good to see the NB gang again. Thanks Kevin, Marc, Pierre, and friends. Best of luck over the next few weeks. I’m pulling for you guys!
Always a pleasure Mr.Kells
Warm-up x3 (3×10 dips, yellow band)
OHSx5
55-65-75-85-95(PR, last time had 90×4)
WOD: 4rounds
– 90 singles
– 20 KBS @ 35# (all KBS unbroken, my back help up throughout, hurray!)
Time: 7:00(?)
Good job everyone, good to be back after a bit of a break!
strength: dead lifts
5X50
5X75
5X85
5X100
5X110
WOD: 4rounds
– 90 singles
– 20 KBS @ 20 lbs
Thanks for the 1-on-1 coaching, Jeff!
Push Press – 3RM —> 165
WOD (53#) —> 8:50
Not good and not my day.
Need more practice and adjustment to the new lighter rope.
WU x 3 (big fan of this!)
Deadlifts: 5 x 115,135,155,175,185
WOD (90 Singles, 4O lbs KB): 7:23
Great night at the gym, well done guys! Best part of all, no broken lightbulbs.
WU x 3
Back squat (5) 105-115-130-140 stopped at 4th set because my wrist was bugging me, and 1:30 left on the timer… the timer is a good idea by the way!
WOD:
4 rounds of
20 Double unders and 30 single skips
20 KBS
Time: 11:03… one minute over the last time, but still a PR because I did DU’s instead of all singles. Next time this comes up I’m ready for double unders only 😀
WU x 3
Strength = Push Press x 5
5-5-5-5-5
85-95-105-115-125
WOD – 4 Rounds of
30 Double Unders
20 KBS 40#
Time: 6:42
Starting to really feel some strength coming back into my back again. Usually with any of the Presses I can feel where I’d herniated my disc, but today and the last few weeks have been really good. Feeling like I’m finally getting back on track since I first aggravated it in late October.
Great job 6:30 crew!
Great to hear that Liam! Keep working on strengthening it. Workeed for me 😀
WUX3
Strength – Push Jerks X5
95-105-115-125-135(PR for Reps) did 140×3 as extras(PR for reps)
WOD:
4 rounds of
10 Double Unders and 60 Skips
20 KBS @ 50#
Time –> 10:45
Was strugling the 3rd and 4th round big time with DU’s. Good thing I did all my KBS unbroken.
Great job 6:30 crew!
Strength was Push Press and not Push Jerks
FS 5’s with one min break
135-155-175-195-205
WOD as Rx’d -> 5:29PR of 9 sec from Oct.
OHS 5RM: 45-65-85-95-105
WOD as rx’d- 7:02 min
All KBS unbroken.
WUx2
Strength – push jerk x 3
35-40-45-50-60
WOD (change for change)
90 singles
20 KBs 20#
4 rounds – 7:25
Warm-up x 2
Cleans x 5
45-55-65-75-85 PR! 🙂
Change for Change Did this on April 4th.
4 Rounds of
90 singles
20 KBS (25#)
Time: 7:36