200m row w/weighted vest
15 Sandbag Squats
10 Burpees over Sandbag
2 Rounds + 160m Row
Didn’t feel great about my workout today π
Heather Colleen
Mobility
10 Jumping Jacks, Burpees, Walking Lunges
WUx1 (green band for pullups)
Strength: Deadlift
85-105-115-135-145
WOD: βMr Sandmanβ
200m Sandbag Run
15 Sandbag Squats
10 Burpees over Sandbag
2 rounds + 4 burpees
800m Row
Oy vey.
Shane Hayes
Mobility
10 jumping jacks
10 burpees
10 walking lunges per leg
Wu x 1
Strength ohs
135/ 155/ 175x 5/ 195 x 2 wrist was bothering me this morning, need to do some mobility on the wrist.
Wod: Mr sandman
200m run
15 sandbag squats
10 burpees over sand bag.
Rx with 80 lb bag. 3 rounds 8 burpees.
Great work 6 amer’s, great class Marie!
WOD:
“Mr. Sandman”
3 rounds + 9 burpees
Was on my stomach for my last burpee at time so I finished my 4th round at probably 10:01.
Nice “different” workout. Great job nooners!
Lora
WOW! Great score Blake! π
Congrats on your OHS PR too.
Shawn Johnson
Mobility
10 Jumping Jacks, Burpees, Walking Lunges
WUx1
Preventative Mobility (I’ve been getting exertion headaches, started getting one during the WU but this stopped it in its tracks…)
Strength: Push Jerk x5
105-125-140-155-165
WOD: βMr Sandmanβ
200m Sandbag Run
15 Sandbag Squats
10 Burpees over Sandbag
3 rounds + 15 Squats
Extra Mobility
Has anyone else been plagued with exertion headaches? What did you do?
Amanda
I believe Patrick and Maria have both had them…I think I something about tension in your neck & shoulders? Maybe try a massage?
Maria
Yes, I’ve had these headaches. Once I started regular massages they went away.
Shawn Johnson
I did mostly neck stretching with a band which seemed to help. Joanna also suggested to get a massage to relieve the tension.
Josh
Wod.
3rnds + 20m
Lora
Nice work Mister! π
Maria
Strenght Push Press x 5
55-65-75-85-90
AMRAP in 10 min
200m Sandbag Run
15 Sandbag Squats
10 Burpee Over Sandbag
3 rounds + 5 squats
That was not fun trying to get that bag on my back..need to practice that! Tougher than it looks.
Amanda
Someone in my 4:15 class (who was it? you deserve credit for this great idea! I think Nick??) said to fling it on as if you were putting on a jacket. Worked well for me. π
Maria
Oh! I was pressing it over my head lol
Valerie Arseneau
I tried it that way but my back didnt like it. So I used the potato sac method lol
Lora
You should have been allowed to use a lighter sandbag. SHEESH…that thing is almost half your body weight. π
200m Sandbag Run 40#
15 Sandbag Squats
10 Burpees over Sandbag
3 Rounds
800m Run
Thanks for coaching, Marie-Noelle.
Rob Brydges
Wux2
Strength. X1 shoulder press
95-100-105-110-115-120pr
WOD. Mr. Sandman. Amrap 10 min
200 m run
15 sandbags
10 burpees over sandbag
4rounds + 110 meters
Rob Brydges
Lora
Sweet score Rob. π
Conrats on your shoulder press PR too.
Jenn B
I am stuck on site for work. Can someone please remove me from 545 class.
Mobility
10x( jumping Jacks, Bar Press, Walking Lunges)
Wux1
Power Clean&Jerks
135×3-155×3-175×3-185×3-195×3-205×3-210×3
Touch and Go till 185
WOD
4 Rounds + 100m Run
Heather S
MOB
10 x jumping jacks/burpees/walking lunges
WU x 1
Front squat 5’s
105-115-125-130-135
WOD: Sandman
2r + 9 squats
First running in a wod since injured 7 weeks ago. Slow and stiff but at least it’s a beginning! Fun day at the gym.
Crystal
MOB
10X Jumping Jacks, Burpees, walking lunges
WU X 1
Front Squats
70
WOD: Mr Sandman
2 Rounds + 200m run
Wowzers that was tough but fun!
Good job nooners!
Tom
MOB
15 x jumping jacks, burpees, walking lunges
WU x 1
Strength: Push Press 5x
35,45,55,65,75#
WOD: Mr. Sandman (40# bags)
200 m run
15 sandbag squats
10 burpees over bag
3 rounds + 175m
Timecap: 10 minutes
Got my first strict pull up today…
Thanks Corinna, great class!
Another brutal WOD, thoroughly enjoyed it though. Thanks for the push in that last round Corinna and Pete, don’t think I would have done it with out that.
Tara R
Mob
12 X Jumping jacks, burpess, walking lunges.
WU X1
WOD
AMRAP in 10 min
200m Sandbag Run (40lbs)
15 Sandbag Squats
10 Burpee Over Sandbag
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…
Mob + 10x (jumping jacks, burpees, walking lunges)
WUx1
Shoulder Press
5x 40-45-50-55- (60 x1) sore shoulders = no PR today
AMRAP in 10 min
200m Sandbag Run
15 Sandbag Squats
10 Burpee Over Sandbag
3rds + 50m.
That went better than I expected!! I still hate sandbags tho… physically could go faster but I didnt have the energy this AM.
Still a great score Val! Way to go π (I still don’t know how you 6am’ers do it)
lol! I’m not really sure how I do it… I just roll out of bed, get dress and go. I usually wake up and gain consciousness somewhere mid-WOD. lol.
MOB
10 x jumping jackies, burpees, walking lunges
WU x 1
Strength: Cleans
Practice [email protected]
5x 50, 55, 60, 65, 70
Excellent coaching tips Marie-Noel, thank you!
WOD: Mr. Sandman
200 m run
15 sandbag squats
19 over the sandbag burpees
2 rounds + 100 m run
Timecap: 10 minutes
This was a gasser! Fun too!
That should read 10 over the sandbag burpees.
Mob + 10x (jumping jacks, burpees, walking lunges)
WUx1
Push Press
5x 55-65-70- 75 (x2) quite a bit lower than my max (??)
AMRAP in 10 min
200m Sandbag Run
15 Sandbag Squats
10 Burpee Over Sandbag
3rds + 40m (ish)
Fun! Happy to see Allison joining us! Good first workout, Allison!
Mobility
10 Jumping Jacks, Burpees, Walking Lunges
WUx1
Strength: Shoulder Press
30,35,40,45×5 50×4
Practiced kipping pull-ups
Got 3 today
WOD: “Mr Sandman”
200m Sandbag Run
15 Sandbag Squats
10 Burpees over Sandbag
Completed 3 rounds!
Cash out hamstring stretches
Great Job 7am Class!!
Mob
WU x 1 + 10 Jumping Jacks, 10 walking lunges 10 Burpees
Strength – Front Squat x 5
40-45-50-55-60
WOD – Mr. Sandman
AMRAP 10 mins
200m row w/weighted vest
15 Sandbag Squats
10 Burpees over Sandbag
2 Rounds + 160m Row
Didn’t feel great about my workout today π
Mobility
10 Jumping Jacks, Burpees, Walking Lunges
WUx1 (green band for pullups)
Strength: Deadlift
85-105-115-135-145
WOD: βMr Sandmanβ
200m Sandbag Run
15 Sandbag Squats
10 Burpees over Sandbag
2 rounds + 4 burpees
800m Row
Oy vey.
Mobility
10 jumping jacks
10 burpees
10 walking lunges per leg
Wu x 1
Strength ohs
135/ 155/ 175x 5/ 195 x 2 wrist was bothering me this morning, need to do some mobility on the wrist.
Wod: Mr sandman
200m run
15 sandbag squats
10 burpees over sand bag.
Rx with 80 lb bag. 3 rounds 8 burpees.
Great work 6 amer’s, great class Marie!
freaking machine! volonteerly taking the 80lbs bag… nut case! lol
Thanks Val, if nothing else I can say I am crazy.
WOW!! Good job Shane!!
Thanks Alaina, nice work yourself! π
Nice work Shane! WOW…with 80# sand bag too? Awesome.
WU x 1
Strength: Press x 5
95,115,125,135,145×4,145×3
Big fail here. Been off of strength rotation for to long. 20lbs off PR.
WOD: Mr. Sandman
200m sandbag run
15 sandbag squats
10 over bag burpees
3 rounds & 15 squats
Tried using two bags for the 80 lbs but it was too awkward to carry. Switched to one bag after 1st round.
Great work Jack. Don’t forget, you have been doing double duty with your marathon training. That may affect your strength a little as well.
Could someone give me the name of the person who comes in to do Body Composition tests? Please and thank you π
http://www.theholisticdietitian.ca/Home.html
Strength: Snatch to 95#, practise on shooting head through and reaching good depth on squat)
WOD: Mr. Sandman
4 Round + 175m Run
WOW Sebastian. That’s a fantastic score.
Mob / 10 Jumping Jacks, 10 walking lunges 10 Burpees / WU x 1
OHS x 5
95 – 115 – 125 – 135 – 140 (PR reps)
WOD:
“Mr. Sandman”
3 rounds + 9 burpees
Was on my stomach for my last burpee at time so I finished my 4th round at probably 10:01.
Nice “different” workout. Great job nooners!
WOW! Great score Blake! π
Congrats on your OHS PR too.
Mobility
10 Jumping Jacks, Burpees, Walking Lunges
WUx1
Preventative Mobility (I’ve been getting exertion headaches, started getting one during the WU but this stopped it in its tracks…)
Strength: Push Jerk x5
105-125-140-155-165
WOD: βMr Sandmanβ
200m Sandbag Run
15 Sandbag Squats
10 Burpees over Sandbag
3 rounds + 15 Squats
Extra Mobility
Has anyone else been plagued with exertion headaches? What did you do?
I believe Patrick and Maria have both had them…I think I something about tension in your neck & shoulders? Maybe try a massage?
Yes, I’ve had these headaches. Once I started regular massages they went away.
I did mostly neck stretching with a band which seemed to help. Joanna also suggested to get a massage to relieve the tension.
Wod.
3rnds + 20m
Nice work Mister! π
Strenght Push Press x 5
55-65-75-85-90
AMRAP in 10 min
200m Sandbag Run
15 Sandbag Squats
10 Burpee Over Sandbag
3 rounds + 5 squats
That was not fun trying to get that bag on my back..need to practice that! Tougher than it looks.
Someone in my 4:15 class (who was it? you deserve credit for this great idea! I think Nick??) said to fling it on as if you were putting on a jacket. Worked well for me. π
Oh! I was pressing it over my head lol
I tried it that way but my back didnt like it. So I used the potato sac method lol
You should have been allowed to use a lighter sandbag. SHEESH…that thing is almost half your body weight. π
wod
2 rounds + 150 M
Mobility
2000m Row
10 Jumping Jacks, Burpees, Walking Lunges
WUx1
Strength: Push Press x5
75-95-105-115-125
WOD: βMr Sandmanβ
200m Sandbag Run 40#
15 Sandbag Squats
10 Burpees over Sandbag
3 Rounds
800m Run
Thanks for coaching, Marie-Noelle.
Wux2
Strength. X1 shoulder press
95-100-105-110-115-120pr
WOD. Mr. Sandman. Amrap 10 min
200 m run
15 sandbags
10 burpees over sandbag
4rounds + 110 meters
Rob Brydges
Sweet score Rob. π
Conrats on your shoulder press PR too.
I am stuck on site for work. Can someone please remove me from 545 class.
Mob + 10x (jumping jacks, burpees, walking lunges)
WUx1
front squats x5
150-170-195-220-245(4)
AMRAP in 10 min
200m Sandbag Run
15 Sandbag Squats
10 Burpee Over Sandbag
3rds + 100m run
Mob 10X(jumping jacks, burpees, walking lunges)
wux1
Strength Squat Snatch x3
45-95-105-115-125-135-145(pr for reps and #5)-150×1(pr)
Wod with #40 Sand Bag
4 rounds + 90m
Nice work on your snatch. Congrats on your PR.
Awesome score on the WOD too.
Mobility
WU- 10 jumping jacks, 10 Burpees 20 lunges
Wu x1
Shoulder press x 5
135-145-155-160 (Γ3)-160 (Γ5)
WOD : Mr. Sandman
Amrap 10 mins
200 m run with sand bag
15 sandbag squats
10 Burpees over the sandbag
3 rounds 1 burpee.
Nice race Craig !
Fun class Corinna!
This was a fun one
Nice work! I wish I had been there to see the race! Its fun having you two in class together.
He won again :/ next time!
Mobility
WU-10 j.jacks, 10 burpees, 20 lunges, WUX1
Shoulder Press: 5 X 35, 40, 45, 50, 55
WOD: Mr. Sandman
AMRAP: 10min.
200m run with 40lb. sand bag
15 sandbag squats
10 burpees over sandbag
3 rounds plus 175m…….ahhh, almost finished the run π
Thanks Corinna for the great class!
YAY Alaina. That’s a great score!
Mobility
10 jumping jacks, Burpees and walking lunges
Back Squat x 5
75-95-105-110-110
WOD
200m sandbag run
15 sandbag squats
10 burpee over sandbag
2 rounds + 7 squats
800m run
WU
Strength: Squat Cleans
95-105-115-125-135
WOD: RX
3 rounds + 3 burpees
Fun WOD!
I enjoyed the warmup today!
WOD: 3 rds + 50m
Good wod, I liked it! I could have pushed harder on the squats – next time!
Great work Amanda. 3 rounds is no joke. Your extra running must be paying off. π
Mob + 10x (jumping jacks, burpees, walking lunges)
WUx1
Shoulder Press
WOD:
2rds + 10 squats
Good work 6:45 class! And thanks Corinna π
Mobility
10x( jumping Jacks, Bar Press, Walking Lunges)
Wux1
Power Clean&Jerks
135×3-155×3-175×3-185×3-195×3-205×3-210×3
Touch and Go till 185
WOD
4 Rounds + 100m Run
MOB
10 x jumping jacks/burpees/walking lunges
WU x 1
Front squat 5’s
105-115-125-130-135
WOD: Sandman
2r + 9 squats
First running in a wod since injured 7 weeks ago. Slow and stiff but at least it’s a beginning! Fun day at the gym.
MOB
10X Jumping Jacks, Burpees, walking lunges
WU X 1
Front Squats
70
WOD: Mr Sandman
2 Rounds + 200m run
Wowzers that was tough but fun!
Good job nooners!
MOB
15 x jumping jacks, burpees, walking lunges
WU x 1
Strength: Push Press 5x
35,45,55,65,75#
WOD: Mr. Sandman (40# bags)
200 m run
15 sandbag squats
10 burpees over bag
3 rounds + 175m
Timecap: 10 minutes
Got my first strict pull up today…
Thanks Corinna, great class!
Mobility
12 X Jumping jacks, burpess, walking lunges.
WU X1
Strength: Push Jerk
105,115,125X2,135
WOD: Mr. Sandman @ 40 lbs.
200m Run
15 Sandbag Squats
10 Burpees over bag
4 Rounds. did the last burpee at exactly 9:58
Another brutal WOD, thoroughly enjoyed it though. Thanks for the push in that last round Corinna and Pete, don’t think I would have done it with out that.
Mob
12 X Jumping jacks, burpess, walking lunges.
WU X1
WOD
AMRAP in 10 min
200m Sandbag Run (40lbs)
15 Sandbag Squats
10 Burpee Over Sandbag
2 rounds plus 175m (walk)
mob
10x(jumping jacks, Burpees, walking Lunge)
wux1
Dead lifts
135,145,155,165,175pr
WOD: Mr Sandman 40#
3 rounds + 4 burpees