OG:
50 cal row buy in
3 rounds:
50 DU
15 GHD situps
4 D ball over the shoulder (100#)
Nooner:
EMOM @ 75#
WOD Rx:
12:33
Gabriel
WUx1 + 59 B-day Burpees for Jackie. Hope you have a great day 🙂
EMOM for 8 min
5 Thrusters @75#
Run, Jackie, Run!
800m Run (mod to Row 800m)
50 Thrusters (45#)
30 Pullups
800m Run (mod to Row 800m)
Time: 11:04
Well done early birds!
Thanks Mario!
Great newsletter!
Way to go Kevin!
Jo
Wod Rx 14:02
Aubrey
EMOM for 8 min
5 Thrusters (stay under 50%) 45#
Run, Jackie, Run! HAPPY BIRTHDAY JACKIE!!!
800m Run
50 Thrusters (45#)
30 Pullups
800m Run
15:40
Thanks Matt
Remi F
EMOM for 8 min
5 Thrusters (stay under 50%) @65#
Run, Jackie, Run!
800m Run
50 Thrusters (45#)
30 Pullups (sets of 3s, then 1s for the last 9)
800m Run
14:36Rx
Jackie
WU + Mobility x 1
No Burpees for me. 🙂
Group WU
EMOM 8 Min
Thrusters x 5
20, 20, 25, 25
30, 30, 35, 35
Run Jackie Run
800m Run
50 Thrusters @ 25#
30 Ring Rows
800 m Run
17:21
Thanks for all of the Burpees 6 am!
Heather skeard cooper
Open gym:
Grace Rx = 4:11 (2:03min PR from January 3rd!!)
Did 15 rounds of maurgarita:
Burpee
Push up
Jumping jack
Sit up
Handstand hold/walk
Pretty happy with that PR tonight!
Rachel Gautreau
mob wux1
59 B burpees for Jackie
EMOTM for 8 min
5 thruster 65#
WOD
run Jackie run
800 m run ( row
50 thruster 45#
30 pull up ( ring row )
800 m run ( row )
12:23
GillesGautreau
Gilles
Christie Neate
EMOM for 8 min
5 Thrusters at 55#
Run, Jackie, Run!
800m Run
50 Thrusters (45#)
30 Pull-ups (RR)
800m Run
17:08
Holy moly …
Thanks for the class Matt ✌🏻
Heidi
EMOTM for 8 Minutes: 5 Thrusters @ 45#
Run Jackie Run…
800 M run
50 Thrusters @ 45#
30 Pull Ups (1 at a time)
800 M Run
Time = 19:19…..Just under the 20 min. time cap. Pull ups really slowed me down.
Birthday burpees for Jackie. I arrived late so only did 20 before class & finished after class…..with help from Kelly & Jackie. What a woman, doing burpess on her birthday!
Marcel
…what? Heidi arrived late?
Heather B
EMOM for 8 min
5 Thrusters at 20-30#
Run, Jackie, Run!
800m Run
50 Thrusters (#20)
30 Pull-ups (RR)
800m Run
Run, Jackie, Run!
800m Run
50 Thrusters (45#)
30 Pullups
800m Run
Time: 13:29 RX
Elba
EMOM for 8 min
5 Thrusters (stay under 50%)
55lbs
Run, Jackie, Run!
800m Run
50 Thrusters (45#)
30 Pullups – RRs
800m Run
TIME: 15:02
Such a fun OG, thank you Jeremy for planning this together and doing the whole thing with me 😉
And at the end 6 of us did the WOD together (Frankie, Mel, Jeremy, Jeff & Chantal) you guys killed it 💪
Lisa
EMOM for 8 min
5 Thrusters @25#
Run, Jackie, Run!
800m Run
50 Thrusters (25#)
30 Jumping Pullups
800m Run
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…
Mobility + 59 bday burpees (Happy Birthday Jackie!)
Group WU + Mobility
EMOM for 8 min
5 Thrusters @45#
Run, Jackie, Run!
800m Run
50 Thrusters (45#)
30 Pullups
800m Run
Time: 15:57 RX
Thanks Mario. Great job everyone!
800m Run 3:55
50 Thrusters (45#) unbroken
30 Pullups 3s
800m Run 4:18
12:38
Thanks Mario!
Holy crap! Were your feet on fire?!
Nice job 😊
Group WU & MOB + 59 Birthday burpees for Jackie
EMOM for 8 min
5 Thrusters (stay under 50%)
4 x 45#
4 x 65#
Run, Jackie, Run!
800m Run
50 Thrusters (45#)
30 Pullups – RRs
800m Run
TIME: 16:50
Love the newsletter! Enjoyed reading your Q&A’s Kevin!
EMOM for 8 min
5 Thrusters @75#
Run, Jackie, Run!
800m Run
50 Thrusters (45#)
30 Pullups
800m Run
Time: 13:40 RX
Fun trying to keep up to Trent on the runs!
EMOM for 8 min
5 Thrusters @15-20-25#
Run, Jackie, Run!
600m Run
50 Thrusters (25#)
30 Ring Rows
600m Run
Time: 19:10
Group WU + Mobility
EMOM for 8 min
5 Thrusters @45#
Run, Jackie, Run!
800m Run 4:25
50 Thrusters (45#)
30 Jumping Pullups
800m Run
16:10
Great to see you Mario and great coaching as always
Loved the newsletter Kevin
Mobility + 59 bday burpees
Run, Jackie, Run!
Scaled Pullups to Ring Rows
Time: 13:36
Shoulders felt good with Thrusters, need to start working on some pullups.
Wod Rx 10:48
RX. 15:43
Better than yesterday. Did I ever suck yesterday at stuff.
OG:
50 cal row buy in
3 rounds:
50 DU
15 GHD situps
4 D ball over the shoulder (100#)
Nooner:
EMOM @ 75#
WOD Rx:
12:33
WUx1 + 59 B-day Burpees for Jackie. Hope you have a great day 🙂
EMOM for 8 min
5 Thrusters @75#
Run, Jackie, Run!
800m Run (mod to Row 800m)
50 Thrusters (45#)
30 Pullups
800m Run (mod to Row 800m)
Time: 11:04
Well done early birds!
Thanks Mario!
Great newsletter!
Way to go Kevin!
Wod Rx 14:02
EMOM for 8 min
5 Thrusters (stay under 50%) 45#
Run, Jackie, Run! HAPPY BIRTHDAY JACKIE!!!
800m Run
50 Thrusters (45#)
30 Pullups
800m Run
15:40
Thanks Matt
EMOM for 8 min
5 Thrusters (stay under 50%) @65#
Run, Jackie, Run!
800m Run
50 Thrusters (45#)
30 Pullups (sets of 3s, then 1s for the last 9)
800m Run
14:36Rx
WU + Mobility x 1
No Burpees for me. 🙂
Group WU
EMOM 8 Min
Thrusters x 5
20, 20, 25, 25
30, 30, 35, 35
Run Jackie Run
800m Run
50 Thrusters @ 25#
30 Ring Rows
800 m Run
17:21
Thanks for all of the Burpees 6 am!
Open gym:
Grace Rx = 4:11 (2:03min PR from January 3rd!!)
Did 15 rounds of maurgarita:
Burpee
Push up
Jumping jack
Sit up
Handstand hold/walk
Pretty happy with that PR tonight!
mob wux1
59 B burpees for Jackie
EMOTM for 8 min
5 thruster 65#
WOD
run Jackie run
800 m run ( row
50 thruster 45#
30 pull up ( ring row )
800 m run ( row )
12:23
Gilles
EMOM for 8 min
5 Thrusters at 55#
Run, Jackie, Run!
800m Run
50 Thrusters (45#)
30 Pull-ups (RR)
800m Run
17:08
Holy moly …
Thanks for the class Matt ✌🏻
EMOTM for 8 Minutes: 5 Thrusters @ 45#
Run Jackie Run…
800 M run
50 Thrusters @ 45#
30 Pull Ups (1 at a time)
800 M Run
Time = 19:19…..Just under the 20 min. time cap. Pull ups really slowed me down.
Birthday burpees for Jackie. I arrived late so only did 20 before class & finished after class…..with help from Kelly & Jackie. What a woman, doing burpess on her birthday!
…what? Heidi arrived late?
EMOM for 8 min
5 Thrusters at 20-30#
Run, Jackie, Run!
800m Run
50 Thrusters (#20)
30 Pull-ups (RR)
800m Run
16:49
WOD as Rx’d
12:32
WOD w/ 45# Ruck
800m Ruck
50 Ruck Thrusters
30 Ruck Pullups
800m Ruck
18:30
Cashout – 200m Bear Crawls (10x20m w/45#)
EMOM for 8 min
5 Thrusters @ 35-40-45×4-40×2
Run, Jackie, Run!
800m Run
50 Thrusters (40#)
30 Pullups
800m Run
18:42
Wod with 20# thrusters and ring rows. Pushed stroller for runs. Time: 18:27.
EMOM for 8 min
5 Thrusters (35#)
Run, Jackie, Run!
400m Run
50 Thrusters (20#)
30 Pullups- ring rows
400m Run
Time: 13:17
Memo for next time- do the first 800m run and scale the second run if needed
OG
200 doubles for time
– first 100 in sets of 20
– last 100 in sets of 10
4:18
EMOM 12 mins kipping HSPU with Games standard
3 per round 1-10 with two rounds of 2
EMOM for 8 min
5 Thrusters at 20#
Run, Jackie, Run!
800m Run (400)
50 Thrusters (20#)
30 Pull-ups (jumping)
800m Run (400)
14:12
EMOM 8 mins Thrusters x 5 @ 40#
WOD
800m run
50 35# Thrusters
30 Ring Rows
800m run
19:09 min
Double Under Class
1200m run with Shauna
Did this on July 12th
Wod with ring rows – 18:04
did the WOD in OG on July 12th
Run, Jackie, Run!
800m Run
50 Thrusters (45#)
30 Pullups
800m Run
Time: 13:29 RX
EMOM for 8 min
5 Thrusters (stay under 50%)
55lbs
Run, Jackie, Run!
800m Run
50 Thrusters (45#)
30 Pullups – RRs
800m Run
TIME: 15:02
Such a fun OG, thank you Jeremy for planning this together and doing the whole thing with me 😉
And at the end 6 of us did the WOD together (Frankie, Mel, Jeremy, Jeff & Chantal) you guys killed it 💪
EMOM for 8 min
5 Thrusters @25#
Run, Jackie, Run!
800m Run
50 Thrusters (25#)
30 Jumping Pullups
800m Run
13:34
Group
EMOM for 8 min
5 Thrusters @55#
Run, Jackie, Run!
800m Run
50 Thrusters (45#)
30 Ring Rows
600m Run
Time: 17:22