Swim WOD –
As Kevin put it so nicelyβ¦I didn’t die. I did swim more than I ever have in my lifetime thoughβ¦11 lengths for a total of 198m. We did the WOD and I did a few EMOTM with Kevin then more like every other minute…
Trent
lab: some skipping
class:
Front Squats 5×3 @ 80%
135 x5(warmup) 165-165-165-165-165
Wod Nate (Heavily modified due to shoulder) 20 min Amrap
8 parallette dips (butt didn’t touch floor)
12 ring rows (feet were located under bar)
8 one arm Russian KBS (35#)
16 rounds and 5 ring rows = 461 reps
Steph L
Mobility
WUx1 (12 reps)
Strength: Front Squats 5×3
@ 80% all sets @ 105#
WOD: “Nate” 20 min AMRAP
– 2 Muscle ups ( Scaled to Bar MU w Red Band)
– 4 HSPU w Abmat
– 8 KBS @ 45#
I have bar muscle up envy, you make them look easy!
Ginette
Nice job Gabriel!
Heather S
Can you take me out of the 4:15? Not feeling well and it’s getting worse not better. Sorry for the late notice.
Ryan F
Might be a bit late (work emergencies, will be stuck here a bit late), but still aiming to make the 5:45. Will call if I need to cancel, but I hope that doesn’t happen, really love this WOD!
Hannah
M+WU (12 reps)
Strength
Front Squats 3-3-3-3-3 @ 80% (35lb)
WOD: Nate
AMRAP in 20 mins
8 Pullups (ring rows)
8 Dips
12 Pushups (from knees)
8 KBS (@ 20lb)
Great work everyone today!! Not an easy one to tackle! I’m hoping to give it a whirl as well tonight!
Great job Jo and Kev on the pool wod!!! Way to keep it always varied Kev and thinking outside of the box! Golf claps for both you and Jo for today’s efforts!!!
Heidi
Missing you around the gym Mary No. I hope your planning to visit us this summer.
Great job Jackie….always nice sharing the bar with you!
Andrea
Group WU
Front Squats
115-115-115-115-115
WOD: Nate
AMRAP 20 minutes
8 pull ups (blue band)
8 dips (paralettes)
12 push ups (had a rough time with these today, so went to band assisted on rd 3)
8 KBS #45
mob wux1 12 rep
group mob
front squat
3-3-3-3-3
80% 2 sec pause 185#
Nate
AMRAP in 20 min
8 pull up
8 ring dip
4 pike push up
8 KBS 53#
9 round 2 pull up
Ginette
Great job Gilles!
Ryan F.
One of my favorite WODs π
– Mob (first 1/2)
– No individual WU (I showed up late, barely made it in but glad I did!)
– Group WU
Front squats (2 WU sets, then 80% max) x5 then x3 for the rest
45×5-135-155-155-155-155-155
WOD: Nate… Scaled to…
– 8 pull ups
– 8 ring dips (blue band, difficult but all sets unbroken so red would have been better)
– 4 pike pushups
– 8 KBS @ 50#
Score: 8 rounds + 4 pull ups … This was my first time attempting pull ups without a band in a WOD. I’m pleasantly surprised with how many rounds I got in! Score around the same as last time but no band vs. big brown band π
Amanda
Great progress Ryan!
Gillyon
Warmup
Front squats @ 115lbs
WOD. Hmmm.. Let’s just say that I was there. I did excercise and I swore a lot. π
Kevin
Keep smiling. It’s all fun!
Amanda
haha. I loved wod’ing with you today. Sorry it didn’t go as planned for you.
CAM
Mob
WU X 1
Group WU (KB progression) loved it!
Strength: Front Squat @80%
5 x 3 @ 225# Nice sharing the bar with you guys Lance and Jeff.
WOD: Nate
Amrap for 20 mins
MU X 2
HSPU w/ Abmat X 4
KBS @ 50 X 8
10 rounds and 2 MU
That was a fun one. I hated the HSPU’s though, those can go F themselves π and I should have given in to Jeff’s peer pressure and done the KBS with 70 in the grand scheme of things I still think i would have gotten some where around the same score.
Thanks Coach Kevin
Ginette
Mobility
Warm up x 1
Group mobility
Strength: front squat #60
WOD: “Nate”
AMRAP in 20 minutes
-8 pull ups (green band)
-8 paralette dips
-12 push ups (knee)
-8 KBS #30
Front Squats 5 X 3 @ 80% = 250#
– Did forearm twist between sets and left hand stayed on longer as the sets progressed
Fun times sharing the bar with Lance and CAM
WOD – Nate
AMRAP 20 Mins
8 Ring Rows
8 Paralette dips
12 push ups
8 KBS 70#
Score = 7 rounds even
Amanda
Yay for successful extra mobility!!!! π
Kaleigh
Strength β Front Squats β 5Γ3 reps @ 80%
AMRAP in 20 min of:
8 ring ups
8 dips
12 push-ups
8 Kettlebell swings
Total: 9 rounds
Heidi
WU x 1
Front Squats @ 50%+ = 80#.
Nate:
8 pull ups (med. pink band)
8 ring dips (small purple band)
4 HSPU (10# plate + ab mat)
8 KBS @ 25#
7 Rounds + 5 pull ups. Kept the front squats & KBS really light tonight due to lower back.
Surprisingly, I only swore once during my pull ups. I’ll take that as a PR π
Amanda
haha! Nice PR Heidi. π
Patrick Arseneau
WU x 1
Kettlebell WU
Front Squats @ 175 (80%)
3-3-3-3-3
“Nate” with 53lbs KBS
5 rep short of 11 rounds (PR is 3 short of 11 with 70lbs)
Interesting result considering I didn’t really push it today.
Amanda
Holy shit, nice score
Gillyon
You were flying!
Ryan H.
MOB+WU (12 reps)
Strength: Front Squats
3-3-3-3-3 @ #155
“Nate” with 45# KB
8rds + 1MU
Cashout: Jumped into Centennial River…
Kevin
Man, those MUs were smooth.
Vanessa Champion
Oly
Snatch DL+hs
(1+1)x5 @70% 40#
Snatch PP 3×3 40#
Front squat at 80%
100# 3reps x 6 sets
500m row. 2:08
Marcel
Mobility
WU x 1 (12 reps)
Group WU + Mobility
Strength β Front Squats β 5Γ3 reps @ slightly less than 85% — 165#
βNateβ
AMRAP in 20 min of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings
Severely Scaled to:
8 Ring Rows
8 Dips with Parallettes
12 Push-ups on parallettes
8 Russian KBS @ 53#
Total: 7 rounds + 3 ring rows
Craig H
Oly
Snatch DL+ H.S.
(1+1)x5 @70% 125#
Snatch PP 3Γ3 @ 125#
Front squat at 80%
225# 3reps x 5 sets
Finally got my 2nd muscle up. Let’s try not to let a month go by before I get my third.
Great oly class Kevin
Valerie Arseneau
Oly Class!!! YEILLE!
Snatch deadlift + hang Snatch
5x (1+1) WU @35 then sets at 50
Snatch push press
3×3 @ 50
Front squat
6sets x3 reps 100
Bodyweight ring dips
3-2-2-2
Krystal
Mob
WUx1 (12 reps)
Group Mob x WU
Front squats 5×3 reps @ 80% – 55#
WOD:
8 pull-ups with blue band
8 dips
12 push-ups
8 KBS @ 25#
7 rounds/ 2 pull-ups
Fun class! Thanks Kevin
Amanda
Front Squats x3 @ 80% = 115
WOD scaled with red band for ring dips (shoulder is almost healed!), pullups, and I had to use the 25# plates instead of the 45# ones for my HSPU. Ooops. I should not have neglected these for so long. Won’t do that again.
5 rounds + 2 ummm….2 of something, I can’t remember which movement I was on. π
This is not my favorite workout. Happy to have been doing the movements though, it’s been a while.
Amanda
used 53# kb.
Amy Hayes
Mobility
WU
Group WU
Front Squats x3 @80% =70
WOD
8 Pullups (green band)
8 Dips
8 pike pushups (on knees)
8 KBS 30#
6 Rounds + 7 pullups
The last 2 rounds I switched to regular pushups π I was taking too long of a break on the pike pushups.
AMRAP in 20 min of:
8 ring rows
8 paralette dips
12 push-ups (knees)
8 Kettlebell swings @ 35#
Total: 7 rounds
Daniel
Front squats-160-160-160-160-160
Wod-8 pull ups
8 banded ring dips
12 push ups
8kbs 53#
4 rounds 4 push ups
Second time I’ve done this. .. first time was WAY better.
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…
Here you go, Josh π
Mobility
WU x 1 (12 reps)
Group WU + Mobility
Strength β Front Squats β 5Γ3 reps @ 85#
βNateβ
AMRAP in 20 min of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings
Scaled to:
8 Pullups with green band
8 Dips with Parallettes
4 Pike Push-ups
8 KBS @ 35#
Total: 10 rounds + 2 pullups
Last time: 8 rounds + 5 pushups (with regular pushups, the rest the same)
Great job 6 am’ers! Thanks Patrick π
Awesome job Kelly!
Nice PR Kelly, and good job on the front squats.
nice PR kelly
Way to go Kelly…..great job on the pike push ups!
LOVE this workout! Have fun with it guys & gals!
Went to the pool this morning to try the Swim Wod for the Spring Fling. Joanna didn’t die, so it was a complete success!
After the WOD, I did an EMOTM for 10 min: Max effort sprint. Fastest length was 12 sec. Slowest was 14 sec.
Swim WOD –
As Kevin put it so nicelyβ¦I didn’t die. I did swim more than I ever have in my lifetime thoughβ¦11 lengths for a total of 198m. We did the WOD and I did a few EMOTM with Kevin then more like every other minute…
lab: some skipping
class:
Front Squats 5×3 @ 80%
135 x5(warmup) 165-165-165-165-165
Wod Nate (Heavily modified due to shoulder) 20 min Amrap
8 parallette dips (butt didn’t touch floor)
12 ring rows (feet were located under bar)
8 one arm Russian KBS (35#)
16 rounds and 5 ring rows = 461 reps
Mobility
WUx1 (12 reps)
Strength: Front Squats 5×3
@ 80% all sets @ 105#
WOD: “Nate” 20 min AMRAP
– 2 Muscle ups ( Scaled to Bar MU w Red Band)
– 4 HSPU w Abmat
– 8 KBS @ 45#
Total: 8 Rounds
Great job 8:30 Class!! Thanks Mario!
well played steph!!! your numbers are impressive!
Mobility
WUx1 (12 reps)
Strength: Front Squats 5Γ3
95×5 – 135 x5(warmup) 175-175-175-175-175
WOD: βNateβ 20 min AMRAP
– 2 Muscle ups (Scaled to Jumping Bar MU – Bar at forehead height)
– 4 HSPU
– 8 KBS @ 60# (Love the new KB weight)
Total: 11 Rounds + 2 HSPUs (158 Reps)
Mobility + WU x1
Group wu
Front squat 80% 3x 5
45-95-115-115-115-115-115
WOD: Nate – 20 min AMRAP
(Scaled to):
8 ring rows + 8 parallette dips
4 HSPU with 45# + abmat
8 KBS @ 40#
7 rounds + 8 dips
First time doing (scaled) HSPU in a workout. Had a couple ‘mental breakdowns’ during the WOD but happy I didn’t give up.
Great job Mel! π
I was happy to see you stick with them. Great job!
Awesome!! Good work getting out of your comfort zone!
Congrats on the HSPU’s
WUx1 12reps
Group mob
Strength: Front Squats 5Γ3
95Γ10 wu 200-200-200-200-200
WOD: βNateβ 20 min AMRAP
2 Muscle ups ( scaled Bar Muscle ups)
4 HSPU (scaled Ab mat +10# rubber plate)
8 KBS @ 70#
Total: 6rounds + 3 HSPU
Last time I did this had over 9 rounds but HSPU was using 25# Rubber Plate and was much easier. Today those where a struggle with the 10#
Great job 6:00 AM peeps!
I have bar muscle up envy, you make them look easy!
Nice job Gabriel!
Can you take me out of the 4:15? Not feeling well and it’s getting worse not better. Sorry for the late notice.
Might be a bit late (work emergencies, will be stuck here a bit late), but still aiming to make the 5:45. Will call if I need to cancel, but I hope that doesn’t happen, really love this WOD!
M+WU (12 reps)
Strength
Front Squats 3-3-3-3-3 @ 80% (35lb)
WOD: Nate
AMRAP in 20 mins
8 Pullups (ring rows)
8 Dips
12 Pushups (from knees)
8 KBS (@ 20lb)
TOTAL: 9 sets, 16 reps
Great work everyone today!! Not an easy one to tackle! I’m hoping to give it a whirl as well tonight!
Great job Jo and Kev on the pool wod!!! Way to keep it always varied Kev and thinking outside of the box! Golf claps for both you and Jo for today’s efforts!!!
Missing you around the gym Mary No. I hope your planning to visit us this summer.
Mob + WU (12 reps)
Strength
Front Squats 3-3-3-3-3 @ 80% (115#)
WOD: Nate (scaled)
AMRAP in 20 mins
8 Pullups (black band)
8 Dips
12 Pushups
8 KBS 40#
TOTAL: 7 rounds exactly!
PR over last two times – did ring rows and 35# KBS and got 6r + 8 ring rows
Nice PR John!
MOB & WU Γ 1 (12reps)
Group MOB
Strength: Front Squats @ 80%
5Γ 3 reps @ 60 lbs
Nice sharing the bar with you Ginette. π
WOD : Nate
AMRAP 20 min
8 pullups (green band)
8 paralette dips
12 pushups
8 KBS @ 35 lbs
7R and 12 reps
A shoulder burner for sure! Great job everyone.
nice job Jackie
Great job Jackie….always nice sharing the bar with you!
Group WU
Front Squats
115-115-115-115-115
WOD: Nate
AMRAP 20 minutes
8 pull ups (blue band)
8 dips (paralettes)
12 push ups (had a rough time with these today, so went to band assisted on rd 3)
8 KBS #45
6rounds + 3 pull ups
mob wux1 12 rep
group mob
front squat
3-3-3-3-3
80% 2 sec pause 185#
Nate
AMRAP in 20 min
8 pull up
8 ring dip
4 pike push up
8 KBS 53#
9 round 2 pull up
Great job Gilles!
One of my favorite WODs π
– Mob (first 1/2)
– No individual WU (I showed up late, barely made it in but glad I did!)
– Group WU
Front squats (2 WU sets, then 80% max) x5 then x3 for the rest
45×5-135-155-155-155-155-155
WOD: Nate… Scaled to…
– 8 pull ups
– 8 ring dips (blue band, difficult but all sets unbroken so red would have been better)
– 4 pike pushups
– 8 KBS @ 50#
Score: 8 rounds + 4 pull ups … This was my first time attempting pull ups without a band in a WOD. I’m pleasantly surprised with how many rounds I got in! Score around the same as last time but no band vs. big brown band π
Great progress Ryan!
Warmup
Front squats @ 115lbs
WOD. Hmmm.. Let’s just say that I was there. I did excercise and I swore a lot. π
Keep smiling. It’s all fun!
haha. I loved wod’ing with you today. Sorry it didn’t go as planned for you.
Mob
WU X 1
Group WU (KB progression) loved it!
Strength: Front Squat @80%
5 x 3 @ 225# Nice sharing the bar with you guys Lance and Jeff.
WOD: Nate
Amrap for 20 mins
MU X 2
HSPU w/ Abmat X 4
KBS @ 50 X 8
10 rounds and 2 MU
That was a fun one. I hated the HSPU’s though, those can go F themselves π and I should have given in to Jeff’s peer pressure and done the KBS with 70 in the grand scheme of things I still think i would have gotten some where around the same score.
Thanks Coach Kevin
Mobility
Warm up x 1
Group mobility
Strength: front squat #60
WOD: “Nate”
AMRAP in 20 minutes
-8 pull ups (green band)
-8 paralette dips
-12 push ups (knee)
-8 KBS #30
7 rounds even!
Great coaching as always Patrick!
good job Ginette
Mob
WU X 1
Group WU – KB warmup
Front Squats 5 X 3 @ 80% = 250#
– Did forearm twist between sets and left hand stayed on longer as the sets progressed
Fun times sharing the bar with Lance and CAM
WOD – Nate
AMRAP 20 Mins
8 Ring Rows
8 Paralette dips
12 push ups
8 KBS 70#
Score = 7 rounds even
Yay for successful extra mobility!!!! π
Strength β Front Squats β 5Γ3 reps @ 80%
AMRAP in 20 min of:
8 ring ups
8 dips
12 push-ups
8 Kettlebell swings
Total: 9 rounds
WU x 1
Front Squats @ 50%+ = 80#.
Nate:
8 pull ups (med. pink band)
8 ring dips (small purple band)
4 HSPU (10# plate + ab mat)
8 KBS @ 25#
7 Rounds + 5 pull ups. Kept the front squats & KBS really light tonight due to lower back.
Surprisingly, I only swore once during my pull ups. I’ll take that as a PR π
haha! Nice PR Heidi. π
WU x 1
Kettlebell WU
Front Squats @ 175 (80%)
3-3-3-3-3
“Nate” with 53lbs KBS
5 rep short of 11 rounds (PR is 3 short of 11 with 70lbs)
Interesting result considering I didn’t really push it today.
Holy shit, nice score
You were flying!
MOB+WU (12 reps)
Strength: Front Squats
3-3-3-3-3 @ #155
“Nate” with 45# KB
8rds + 1MU
Cashout: Jumped into Centennial River…
Man, those MUs were smooth.
Oly
Snatch DL+hs
(1+1)x5 @70% 40#
Snatch PP 3×3 40#
Front squat at 80%
100# 3reps x 6 sets
500m row. 2:08
Mobility
WU x 1 (12 reps)
Group WU + Mobility
Strength β Front Squats β 5Γ3 reps @ slightly less than 85% — 165#
βNateβ
AMRAP in 20 min of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings
Severely Scaled to:
8 Ring Rows
8 Dips with Parallettes
12 Push-ups on parallettes
8 Russian KBS @ 53#
Total: 7 rounds + 3 ring rows
Oly
Snatch DL+ H.S.
(1+1)x5 @70% 125#
Snatch PP 3Γ3 @ 125#
Front squat at 80%
225# 3reps x 5 sets
Finally got my 2nd muscle up. Let’s try not to let a month go by before I get my third.
Great oly class Kevin
Oly Class!!! YEILLE!
Snatch deadlift + hang Snatch
5x (1+1) WU @35 then sets at 50
Snatch push press
3×3 @ 50
Front squat
6sets x3 reps 100
Bodyweight ring dips
3-2-2-2
Mob
WUx1 (12 reps)
Group Mob x WU
Front squats 5×3 reps @ 80% – 55#
WOD:
8 pull-ups with blue band
8 dips
12 push-ups
8 KBS @ 25#
7 rounds/ 2 pull-ups
Fun class! Thanks Kevin
Front Squats x3 @ 80% = 115
WOD scaled with red band for ring dips (shoulder is almost healed!), pullups, and I had to use the 25# plates instead of the 45# ones for my HSPU. Ooops. I should not have neglected these for so long. Won’t do that again.
5 rounds + 2 ummm….2 of something, I can’t remember which movement I was on. π
This is not my favorite workout. Happy to have been doing the movements though, it’s been a while.
used 53# kb.
Mobility
WU
Group WU
Front Squats x3 @80% =70
WOD
8 Pullups (green band)
8 Dips
8 pike pushups (on knees)
8 KBS 30#
6 Rounds + 7 pullups
The last 2 rounds I switched to regular pushups π I was taking too long of a break on the pike pushups.
Great class tonight!
Strength β Front Squats
β 5Γ3 reps @ 80% — 90#
AMRAP in 20 min of:
8 ring rows
8 paralette dips
12 push-ups (knees)
8 Kettlebell swings @ 35#
Total: 7 rounds
Front squats-160-160-160-160-160
Wod-8 pull ups
8 banded ring dips
12 push ups
8kbs 53#
4 rounds 4 push ups
Second time I’ve done this. .. first time was WAY better.