Newsletter Day!

Check out the first newsletter of 2016!

Deadlift x5
Lift every 2 minutes
5 sets @ 70%

Row 10 min
Every min, stop and perform 5Β burpees

*30 sec cap for burpees
**Starts with burpees

*Approved for Row-uary

Hold it!
Hold it!

41 thoughts on “Newsletter Day!”

  1. WU & Mob 10 KBS & 10 superman

    Deadlifts
    WU 5x #135
    Lift every 2 min 5 sets @70%. #210

    Row 10 min every min stop and do 5 burpee

    Distance 1210 m
    Thanks Shane fun class ! Thanks for workout Mark.

  2. Mobility
    WUx1 + 10 KBS & 10 Superman
    Group Mobility

    Strength: Deadlift x5
    WU: 5 sets @120#
    Lift every 2 minutes
    5 sets @ 70% 155#

    WOD: Row 10 min
    Every min, stop and perform 5 burpees
    *30 sec cap for Burpees

    Distance: 1439m
    Form was poor. Need to keep practicing.
    Thanks Natacha & Heidi for being my cheerleader. It helped πŸ™‚

    Great class Shane. Nice work everyone!

  3. Mobility
    WUx1 + 10 KBS & 10 Superman
    Group Mobility

    Strength: Deadlift x5
    Lift every 2 minutes
    5 sets @ 70% 115#

    WOD: Row 10 min
    Every min, stop and perform 5 burpees
    *30 sec cap for Burpees

    Distance: 1327m

    Thanks Kevin!

  4. Mobility + WU x1 + 10 KBS…skipped Supermans
    Group Mobility

    Strength: Deadlift x5
    WU: 5 sets @155#
    Lift every 2 minutes
    5 sets @ 70% 185#

    WOD: Row 10 min
    Every min, stop and perform 5 burpees
    *30 sec cap for Burpees

    Distance: 1194m

  5. Loved the newsletter!! I was very happy to read that we are thinking about bringing the Hopper back as an in-house event! I enjoyed it much more when we did it that way!

  6. DL sets @ 145#

    Rowing/Burpee fun….
    1350m

    I think this is my first 2016 post so….
    I’ve set up a lot of challenges for myself in 2016, both physical and mental. Will be a year of discovering myself and what I’m capable of. I’m a little scared and a little excited.

  7. Lift every 2 minutes
    5 sets @ 70% 175#

    WOD: Row 10 min
    Every min, stop and perform 5 burpees
    *30 sec cap for Burpees

    Distance: 1593m

    Wow intense! Great WOD! Thanks Kevin..and team 6 a few more meters for us! Yay!

  8. Open gym

    Mobility
    Power snatch x2
    35-55-75-75-75

    Front squats x5
    85-125(x5 sets)

    Deadlifts x5 (every 2 minutes) x5 sets
    105-150×5 sets

    WOD:
    1513m

  9. Deadlift x5 every 2 minutes
    5 sets @ 285#

    WOD:
    AMRAP (As Much Rowing As Possible) in 10 min.
    — EMOTM 5 burpees

    Distance: 1377m

  10. Mobility
    WUx1 + 10 KBS & 10 Superman
    Group Mobility

    Strength: Deadlift x5
    Lift every 2 minutes
    5 sets @ 70% 160#

    WOD: Row 10 min
    Every min, stop and perform 5 burpees
    *30 sec cap for Burpees

    Distance: 1313m

  11. Mob
    WU x1
    10 KBS(35#)
    10 supermans

    Group Mob & WU

    Deadlift
    WU @ 125# & 145#
    *Lift every 2 mins
    5 sets of 160#

    WOD
    -Row for 10 mins
    -Every min stop & do 5 burpees
    -Start w/ burpees
    Total: 955m

  12. Deadlift x5
    Lift every 2 minutes
    5 sets @ 125#

    Row 10 min
    Every min, stop and perform 5 burpees

    1045m

  13. mob wux1
    group mob
    deadlift x 5
    lift every 2 min
    5 set
    135 wu first set 185#
    last 4 set 235#
    WOD 1683 m row

  14. Row – 3762 meters to end on an even number so Heather P wouldn’t worry about it.

    Did the following:

    762
    500 X 4
    1000 – Rowling style to make it less painless

  15. WU & Mob

    Deadlifts

    WU 5x #185 225#

    Lift every 2 min 5 sets @70%. #265

    Row 10 min every min stop and do 5 burpees (start with Burpees)

    1288 m ( Was able to complete all Burpees under the cap.)

    Rowed an extra 1000 m for my Team

  16. Mob
    WU x1
    10 KBS(20#)
    10 superman

    Group Mob & WU

    Deadlift
    WU @ 45#
    *Lift every 2 mins
    5 sets of 70#

    WOD
    -Row for 10 mins
    -Every min stop & do 5 burpees
    -Start w/ burpees
    Total: 788

    Great one after taking December off….ughhhh.
    Happy to be back.

  17. Back to oly training!

    tall snatch x3
    wu with stick
    35-35-35-35#

    mid-hang snatch x2
    wu 55-75#
    85-85-85-85-85#

    power clean + power jerk x1
    wu 85-105#
    120-120-120-120-120#

    cashout: 1000m row for team 5 πŸ™‚

  18. Warmed up with a row for team 3.

    Dead Lifts x 5 – EMOTM every 2 minutes @ 70% = 150 #

    WOD:
    Row for 10 minutes, stopping every minute to complete 5 burpees.
    1,235 meters.
    Started with the row.

    What a gasser! No time to stop for a breath. Fun one. πŸ™‚ (Never thought I would say that with a rowing WOD)

  19. Deadlift
    Lift every 2 mins
    5 sets @ 70% #140

    WOD
    -Row for 10 mins
    -Every min stop & do 5 burpees
    Total 1015m

  20. Deadlift x5
    Lift every 2 minutes
    225/ 315/ 365 for the 5 sets 

    Row 10 min
    Every min, stop and perform 5 burpees
    1641m
    Great class Chantal and great work everybody. That was kinda horrible maybe, for a person who doesn’t like cardio.. Haha

    Score: 1641

  21. Deadlifts 5 reps q 2 min x 5 @ 95#

    Wod: 1451m (started with rowing)
    Thanks for sharing the rower Kelly!

  22. WU & Mob 10 KBS & 10 superman + 350m row for team 5

    Deadlifts
    WU 5x @ 125# and 135#
    Lift every 2 min 5 sets @70%. 170#

    Row 10 min every min stop and do 5 burpees
    Start with Burpess

    Distance 1271 m

    Ryan H rowed for team 5

    Great job 6pm crew!

  23. Deadlift x5
    Lift every 2 minutes
    5 sets @ #195

    Row 10 min
    Every min, stop and perform 5 burpees
    1295

    *30 sec cap for burpees
    **Starts with burpees

    Cool down – 2000m Row

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