Warm up x3
Strength Clean
5×45#
5×55#
5×65#
5×75#
5×85#
WOD AMRAP in 20 mins
12 push press 65#
10 pullups red
9 rounds + 2 push press
Shane
Warm up X 3
Strength Deadlifts
1×95
1×135
1×145
1×155
1×165(pr by 20)
WOD AMRAP 20 mins
12 push press 65#
10 pullups (green)
8 rounds plus 12 push press
first time using the green band, made it tough
Kevin
Great job with the green band!
Patrick
Way to go! Don’t look back and start using that yellow band in the warm up!
Strength – OHS
1-1-1-1-1
45-75-95-110-120 (PR by 15)
WOD – AMRAP in 20 mins of
12 Push Press – 45lbs
10 Pullups
10 rounds.. after about 8 rounds my hands ripped in 2 places so I modified the pull ups with the rings
Elissa
i just tried to use shampoo… OUCH! I never had my hands this ripped.. nuts.
Ed
Yep, the shower kills like a bitch after. learn’t that lesson too
Kevin
120# OHS….WHAT?! WHAT?!
Kevin L
Elissa you’re tossing out all these HUGE numbers!! I’d hate to meet up with you in a dark alley lol haha
Marcel
Holly crap Elissa that’s an impressive PR on the overhead squat.
Patrick
Shit Elissa. I’m starting to think that your goal is to make me look bad. You’re either really close OR beating all my PR’s… damn you!!!
Jamie
Great OHS!
Jane
Great PR Elissa! Nice work girlfriend! 🙂
Gillyon
If anyone is going to cancel their 5:30 tomorrow…I would love to have it. 🙂
Kevin
You’re in.
Gillyon
yahoo! Thanks Kev!
Tim
Warm up x 3
Push press:1-1-1-1-1
135-155-185-195-205(PR)
WOD: AMRAP in 20 mins of
12 Push press- 65 lbs
10 Pull ups (Blue band, 1st time on bar for WOD)
11 Rounds
Kevin
Congrats on your first pullups in a workout!
Gillyon
Great job Tim. I am anxious to read the January newsletter. 🙂
Marcel
Nice achievement on the pullups!
Kevin L
WUx3
Strength 5×1: 85, 95, 105, 110, 115, 120 – potential PR; failed three times
WOD: AMRAP in 20 mins of
12 push press (65)
10 pull ups
11 rounds! Ripped my hands though…showering is not going to be fun. Think they’ll let me sit out my final with a ripped hand!? haha
Good job everyone on the rounds! looks like I need to meet the newer people!! hopefully I can get in more than once this christmas break!
Ed
Hey man, nice job!
What were you doing for strength Press?
Kevin L
Oh shite, I was doing shoulder press lol
Kevin L
shoulder press for my strength that is
Ed
Nice, atta boy
Marcel
CFWU x 3
Strength – Back Squat
1-1-1-1-1
85-115-135-155-165 PR by 15 lbs
WOD – AMRAP in 20 mins of
12 Push Press – 65lbs
10 Pullups – Yellow
9 hard Rounds
Great job Jeremy and Johan
Johan
WU x3
shoulder press 95lb max
10Min.4 sets of…
push press x12 65lb
pull ups x10 green needed red at end.
yikes, I’ve got some work to do… rubber arms from am shovel, but had all day to recover. Marcel and Jeremy went the distance!
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…
I would love to try this one. I am unable to attend today 🙁 Good luck guys!
Love the pic…going to enjoy the night off 🙂
Good luck to everyone!
Congrats Owen for you first pull up!!
Is there a pandamic of pullup in the gym or what? Can’t wait for the muscle up pandamic!!
working on it 🙂
OMG I always miss the good ones! haha
Owen, way to go on the pull ups! 🙂
someone can have my 4:15 spot!
Are you scared of the elastic bands now?? 😉
i have my 4:15 back! I have to get over this fear… lol t comique!
My 5:30 slot for today is open
Won’t be able to make it tonight…another 5:30 open
Hey MC, haven’t made it to the gym this week but still on the wagon!
So when the challenge end?
CFWU x 3
Strength – Squat Clean
1-1-1-1-1
65-85-105-125-145 PR
WOD – AMRAP in 20 mins of
12 Push Press – 65lbs
10 Pullups – Green
10 Rounds
Nice clean Jamie!
Warm up x3
Strength Clean
5×45#
5×55#
5×65#
5×75#
5×85#
WOD AMRAP in 20 mins
12 push press 65#
10 pullups red
9 rounds + 2 push press
Warm up X 3
Strength Deadlifts
1×95
1×135
1×145
1×155
1×165(pr by 20)
WOD AMRAP 20 mins
12 push press 65#
10 pullups (green)
8 rounds plus 12 push press
first time using the green band, made it tough
Great job with the green band!
Way to go! Don’t look back and start using that yellow band in the warm up!
Warm up x 3
Strength – Push Jerk
1-1-1-1-1
95-115-125-135-145 PR
WOD – AMRAP in 15 mins of
12 Push Press – 65lbs
10 Pullups – red
7 Rounds + 3 pp
Warm up x 3
Strength – OHS
1-1-1-1-1
45-75-95-110-120 (PR by 15)
WOD – AMRAP in 20 mins of
12 Push Press – 45lbs
10 Pullups
10 rounds.. after about 8 rounds my hands ripped in 2 places so I modified the pull ups with the rings
i just tried to use shampoo… OUCH! I never had my hands this ripped.. nuts.
Yep, the shower kills like a bitch after. learn’t that lesson too
120# OHS….WHAT?! WHAT?!
Elissa you’re tossing out all these HUGE numbers!! I’d hate to meet up with you in a dark alley lol haha
Holly crap Elissa that’s an impressive PR on the overhead squat.
Shit Elissa. I’m starting to think that your goal is to make me look bad. You’re either really close OR beating all my PR’s… damn you!!!
Great OHS!
Great PR Elissa! Nice work girlfriend! 🙂
If anyone is going to cancel their 5:30 tomorrow…I would love to have it. 🙂
You’re in.
yahoo! Thanks Kev!
Warm up x 3
Push press:1-1-1-1-1
135-155-185-195-205(PR)
WOD: AMRAP in 20 mins of
12 Push press- 65 lbs
10 Pull ups (Blue band, 1st time on bar for WOD)
11 Rounds
Congrats on your first pullups in a workout!
Great job Tim. I am anxious to read the January newsletter. 🙂
Nice achievement on the pullups!
WUx3
Strength 5×1: 85, 95, 105, 110, 115, 120 – potential PR; failed three times
WOD: AMRAP in 20 mins of
12 push press (65)
10 pull ups
11 rounds! Ripped my hands though…showering is not going to be fun. Think they’ll let me sit out my final with a ripped hand!? haha
Good job everyone on the rounds! looks like I need to meet the newer people!! hopefully I can get in more than once this christmas break!
Hey man, nice job!
What were you doing for strength Press?
Oh shite, I was doing shoulder press lol
shoulder press for my strength that is
Nice, atta boy
CFWU x 3
Strength – Back Squat
1-1-1-1-1
85-115-135-155-165 PR by 15 lbs
WOD – AMRAP in 20 mins of
12 Push Press – 65lbs
10 Pullups – Yellow
9 hard Rounds
Great job Jeremy and Johan
WU x3
shoulder press 95lb max
10Min.4 sets of…
push press x12 65lb
pull ups x10 green needed red at end.
yikes, I’ve got some work to do… rubber arms from am shovel, but had all day to recover. Marcel and Jeremy went the distance!