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Deadlift x5
5 sets @ 60%
Overhead Weighted Situps
3-3-3-3-3
OR
Weighted K2E
3-3-3-3-3
Cashout: Tabata Planks
It was nice to get to an 8:30 class this morning!
Strength Deadlifts x5 @ 60%
WU 185#
240# for 5 sets
Overhead Sit-ups x3
45-65-70-75-80
Tabata Planks (pretty sure it was a PR for not giving up)
Bonus cash out-400m run (let’s be honest, only because everyone else was doing it)
Great class ladies 🙂
I heart you! lol 🙂
Your WU was my 1RM last week 🙂 Great job!!
Deadlifts x5 @60%
120-120-120-120-120
Weighted overhead sit-ups x3
45-45-45-45-45
Cash out: Tabata planks. Was quite fun. You made it Kim!!
400m run. Thanks for joining me girls. Fun class. Thanks Kevin!
Great job Tara!
Deadlifts x5 @60%
95-95-95-95-95
Weighted overhead sit-ups x3
45-45-45-45-45
Cash out: Tabata planks. They were tough …
400m run. Nice to get the fresh air!
Thanks ladies!! And Kevin ha :)!
Mobility
44 Birthday Burpees! o_O
Did Monday’s WOD (scaled)
60 RKBS
60 HRPU
60 Sit Ups
60 Squats
120 Single Skips
Time: 15:40
Thanks Ron!
Open Gym Nooner!
DU practice
Deadlift 5 x 5 @ 235
EMOTM for 8 min of Goats:
Odd: 10 Thrusters @ 105#
Even: 20 Double Unders
Couldn’t manage the thrusters unbroken but got them in anyway.
Doubles actually felt better when I was tired.
Oh yeah, and 44 Birthday Burpees for Bill!
44 Birthday Burpees for Bill
Wod – AMRAP 7 MIn
7 Thrusters @ 115#
3 MU’s scaled to 9 Ring Rows
Score – % rounds and 7 Thrusters
Thanks for the class Ron!!
That should say 5 rounds and 7 Thrusters
Thank you Bill for providing me with the opportunity to work on my fitness. 44 burpees!
Deadlifts x5
135-185-245-245-245-245-245
Partner WOD with Hamanda
16 rounds
25 Squats
2x10m Farmer’s Carry (80#)
11:02
Weighted K2E x3
6-6-8-10-10
And cash out picture with Bill for his 500th class!
Nice work Kevin! That WOD looked gross!
Thank you for being my partner. And for being nice-ish to me during the wod. 🙂
Thanks for keeping me in line.
Best moment as a spectator was hearing you yell about your jumping squats 🙂
M+WU+250m row
Group mob
Deadlift x5
5 sets @ 60%, 85lb
Overhead situps x3
15-35-40-45-50lb
Cashout: Tabata planks
wux1 + 250m row
Deadlifts x5
185-185-240-240-240-240-240
Weighted K2E x3
4-6-8-10-14-16-20(F)
tabata planks
Deadlifts
5 x (85-105-125-125-125-125-125#)
OHWS
3x (35-40-45-50-55) Great partnering with Baukje 🙂
Tabata plank
500m run
6TTR
Bar hang 25secx2
Thanks Mario!!
Any way to keep yourself signed in on this new site? I have to put in my name and email to comment each time.
I’m not sure Alaina. Is anyone else having the same issue?
I cannot either. At first glance it just looks like the ability to login with a wordpress account is out.
Personnaly i dont mind. Google’s auto-complete is my friend. 🙂
Same problem here
Same for me
Same here, which is a bit annoying from a phone
Private 4pm session for Alaina and I! Only 2 in the class! 😀 was fun!
Deadlifts 5 x 5 sets @ 60%
WU 40% @ 80# x 6
50% @ 100# x 5
60%@ 120# 5 x5
Overhead Situps
3 – 3 – 3 – 3 – 3
35# – 40# – 45# – 45#(had to work on technique. Remember not to swing the bar!) – 50# and did 55# to try, but only get 2 reps!
Tabata planks
+500ish m run with Alaina (thanks for the great company!)
And… my abs hurt before class (could barely do a situp for warmup) They hurt so much more right now!!!
Thanks for a great class Mario!
mob wux1 + 250 row
deadlift x5 60%
warm up 135×5
195×5 5 set
weght knee to elbow
8#x3 10#x3 12# fail
cash out tabata plank
run 400 m angle was still hurting
Deadlift x 5
5 sets @60%
warm up 85# x5
110# x 5 x5
overhead weighted sit ups
3-3-3-3-3
20-25-30-35-40# could only do 25# before
cash out Tabata planks ….yay me i did it 🙂
Nice PR Tina! Nice to see you tonight!
250m row
24′ box jumps, practicing for spring fling.
Deadlifts x5 @ 60%
85-105-125-125-125-125-125#
felt good to work on technique at a lower % than usual….but deadlifts will probably always be my least favourite movement haha
OH weighted sit ups w/ Matt (the one in the pic)
5 sets of 3 @ 40-45-50-55-60#
last time we did these x5 I went up to 75#….safe to say I’m sore from Monday!
cash out: tabata planks!
fun strength day, thanks Mario!
Mob, WU, 250m row (48.3s @ damper 7)
Group mob
Deadlift 5×5 @ 60%
(WU 150) 180-180-180-180-180
Weighted overhead sit-ups x3
35-55-55-65-70(x1)
Tried to hit the 70# twice more but couldn’t. But that’s a PR, I think at least 10#!
Cashout: Tabata plank hold
Mob + WUx1 + Row 250m
Deadlift x5
135-225-265-265-265-265-265#
Weighted K2E
6-14-16(2)-14-16#
Tabata Plank
WOD: “Crazy 80s”
80 KBS 53#
80 Pushups
80 Situps
80 Air Squats
80 Double Unders
= 19:30
Did Monday’s WOD in 8pm open gym, because apparently you’re not allowed to make WODs and not do them. 😛
LOL! Great job on it! Glad the girls were able to bully you into it. 🙂
It was a fun wod – agree?
oops, that was me… I’m not sure why it didn’t post my name.
Annnd we’re back!
Spring Fling WOD practice run with Vanessa and Kim & Jeff.
Partner WOD
50 Double Unders
40 Box Jumps 24″ / 20″
30 Push Press 95 / 65#
20 KBS 53 / 35#
10 OHS 95 / 65#
Time: 5:21
Ran around the block and up to St George and back. 1 mile and some
Lots of Mobility
Practiced hang power snAtchy at 35 and 45# 10 reps
Negative pull ups x10
Toes to rings 5×2
Farmers carry- 5 burpees per round- 4 rounds
Spring fling WOD #3 with Blake (YAY!)
Time 5:21. See his post for WOD.
Nice work partner!
Same to you!!
Mobility and Wu x 1 + cross over symmetry
Group mobility
Strength 5 x 5 deadlift @60%
225/ 315 x 5 x 5
Weighted knees to elbows
20# x 3 / 25# x 3 for 4 sets tried the 50# ball but no go…
Tabata planks
Great class Amanda, great work everybody!
Quick Atlas stone Wod with Kevin
30 lifts over the shoulder plus one Burpee while partner lifted. 4:51
Was fun Kevin, thanks!!
Thanks for playing along!
Round 2 for the day
Open Gym
Warm Up- I did 2 box jumps at 24″. That is a huge deal for me as I fear the box.
WOD #3 for Spring Fling with Jeff
50 DU’s
40 Box Jumps
30 Push Press
20 KBS
10 OHS
Time : 4:51
Clean and Jerk Practice
95-135-155-165-175 failed the jerk.
8pm open Gym
Spring Fling WOD # 3 with Kim
Time – 4:51
Clean and Jerk
135-185-205-215-215
First 215 was a power clean PR!
Thanks for the class Amanda!!
Strength Deadlifts x5 @ 60%
WU 55#
85# for 5 sets
Overhead Sit-ups x3
20-25-30-35
Deadlifts x5
5 sets 60%
95, 135, 155×5 sets
WOD
OHWS 3-3-3-3-3
35-45-50-55-60-65
Deadlifts x5
5 sets 60%
35, 55, 65×5 sets
WOD
Overhead situps 3-3-3-3-3
20-35-35-35-35
Tabata Plank
Mobility
WU x 1 + 250m row
Group Mobility
Deadlift x5
5 sets @ 125#
Overhead Weighted Situps (Thanks for sharing Helen and Jenna)
3-3-3-3
35-45-55-65#
and a few Weighted K2E @ 6#
3-2-1
Cashout: Tabata Planks
Fun class. Thanks Amanda!
wux2
Deadlift x5 @ 60%
230#
Weighted knee to elbows
used med ball between feet.
10#-14#-20#-25#
Did slow ones usinng 14# and 20#