58 thoughts on “Newsletter!”

  1. I will cancel my 4:15 spot for tonight!

    I still feel like shit…. and not because I drank too much on saturday!

  2. Deadlift 3-3-3-3-3
    135×5-185-225-245-255

    WOD:
    AMRAP in 7 min
    7 SDHP (95)
    7 Ring Dips

    7 rounds + 7 SDHP

  3. CFWU x3

    Strength: Push Jerk
    1x 50-60-70-75-85-90

    WOD:
    AMRAP in 7 mins
    7 SDHP (45#)
    7 Parallette (sp?) dips

    = 9 rounds

  4. WU x3
    Strength – Front Squats x3
    85 90 100 110 125

    AMRAP 7 mins
    7 SDHP 65#
    7 Ring Dips (kipping/no bands)
    3 + 1 ring dip

    First time not using a band for dips in a WOD. I was pretty slow but glad I did it as Rx.

  5. WU x 2

    Strength: Push Jerk x 1
    65-75-95-110-115-120(PR)

    WOD: AMRAP 7 minutes

    7 SDHP (65#)
    7 ring dips (yellow band)

    6 rounds + 6 SDHP

    Good job doing the dips as RX Joanna

  6. Hey I need to cancel my 415, and mine is because I drank too much on Saturday! You do know how to throw a great party Mr. Wood, if only I knew how to drink. Thanks again all the party goers for putting up with me…I am no longer allowed out of the house unsupervised.

  7. Hi Kevin, I am going to cancel my 4:15 – I still feel terrible. I honestly thought I would be better by today. Sorry!

  8. Denise MacEachern

    That must have been some party–all those cancelled sessions! Can I take a 4:15 instead of the 6:30?

  9. CFWU x 2 (RRs 10×2)

    Strength Shoulder Press 5’s
    45-45-45-45-65-65 (keeping it light to test the neck out)

    Stretch back with balls

    WOD AMRAP 7 min
    7 SDHP (95/65) – sub 50 lb KB (wrist is toast)
    7 ring dips (sub parellettes)
    ———————-
    11 rounds + 1 SDHP

  10. WU x 3
    Strength: Squat snatch 3’s: 110-120-130-115 (working on form, not very good)
    power snatch 3’s: 150-160

    WOD: AMRAP in 7 min:
    7 SDHP (95 lbs.)
    7 ring dips

    10 rounds + 7 SDHP + 4 Ring dips

  11. CW x 3
    Back Squat (5s) 45-95-95-135-145 (thanks for the push Ed)

    WOD
    3 rounds + SDHPs
    my last 2 ring dips, I used the yellow band because I could not get up. I think I did the others strict though..because I am unable to kip.

  12. WU

    Did about 40-50 Butterfly pullups

    Strength Front squats 1-1-1-1-1

    225-245-255-275-295(pr)-300(pr) Woo 300 club 🙂

    Also I cleaned 225 again today

    WOD

    AMRAP in 7 min
    7 SDHP (95)
    7 Ring Dips

    9 rounds and 2 SDHPs

    Nice job with the weight vest kev, youre a beast

    1. 300 lbs!!! You can definitely kick someone into a hole with those tree trunks Ed. Good job with the butterfly pull ups too.

  13. wu x 3
    strength Deadlift 1’s
    135
    185
    235
    265 PR
    275 F x 2

    WOD
    AMRAP 7 min
    7 SDHP 95# used 85#
    7 Ring Dips…used yellow band

    $ rnds and 3 Ring dips….Ist time on ring dips

  14. WU x 3

    Deadlift (Deload)
    65×10, 75×5, 95×5, 100×5, 110×5

    AMRAP in 7 min of:
    7 SDHP (65#)
    7 Parallette Dips

    6 rounds + 7 SDHP

  15. WU x 3

    Cleans x 3
    45-55-65-75-85

    AMRAP in 7 min of:
    7 SDHP (65#)
    7 Dips (yellow band)

    5 Rounds + 3 ring dips

    Nice PR on the back squats this morning Jeremy…and you didn’t even look like you struggled with it. Looks like Paleo is agreeing with you.

  16. CFWU x3

    Overhead Squat x1
    75-85-95-105-115(X)-115(PR)

    WOD: AMRAP/7mins
    – 7 SDHP 95#
    – 7 Ring Dips (green band)
    Result: 6 rounds + 7 SDHP

  17. Press
    45×10
    75×5
    90×5
    100×3
    115×5

    WOD with 20# vest
    6 rounds + 4 SDHP

    And worked on ring handstands tonight. I think I’m a long way off.

    Also said the ‘c’ word tonight, but only thought of it on the way home. You can ask Joanna, I did the burpees when I got home!

  18. Cleans x5
    95-115-135-155-165

    WOD: AMRAP 7 min
    7 Ring Dips
    7 SDHP @95

    Tried with the 20lbs vest.
    6rounds + 7SDHP + 4Ring dips

  19. WUx3

    Strenght -Shoulder Press x5
    65-85-90(f)-75-80-85-90(f)
    Could get 2 at 90 and that was it. No energy tonight for some strange reason.
    Looking at the positive, 85 is a PR for reps.

    WOD
    AMRAP in 7min of:
    7 SDHP 95#
    7 Parallette Dips

    8rounds + 5 SDHP

    Great job 6:30 crew!

  20. CFWU x 3

    Cleans x1

    115-135-165-185-195 failed 🙁

    WOD: AMRAP 7 min

    7 Ring Dips
    7 SDHP @95

    5 rounds + 7SDHP + 2 ring dips

  21. WU X3
    Push Jerk:
    (3’s) 55-65-75-85(PR-reps)..95X2(PR)

    WOD: AMRAP in 7 Minutes
    7 SDHP (45#)
    7 Parallette Dips
    –> 7 Rounds + 5 SDHP

  22. WU x 3

    Shoulder press x 1: 45-55-65-70(PR)-75 Fx3

    WOD: AMRAP in 7 mins:
    7 SDHP (65#)
    7 ring dips (green band)

    5 rounds + 5 SDHP

  23. CFWU x 3
    Back squat 5’s
    135-175-195-205-another 205. working on sticking my ass out
    WOD with a 20# vest -> Kevin’s – (4 SDHP + 1 dip)

  24. Strength – shoulder press
    wu with 45
    5×55, 5×65, amrap 70 got 9 reps

    AMRAP in 7 min
    7 SDHP
    7 pushups with hand raise (no dips because of sh)

    11 rounds and 5 SDHP

  25. Warm up times 2 plus mobility

    20 reps shoulder press 45#
    20 reps back squat 45#

    WOD AMRAP in 7 minutes
    7 SDHP (65#)
    7 dips from chairs

    Total 8 rounds (straight legs for first 6 rounds then my left shoulder started bothering me so I went for bent legs…)

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