What a great picture. Showing that box who is boss! Congrats Dominique.
Amanda
That picture makes me so happy!!! Great job Dominique!!!
Dominique
Thank you !!! No more fear 🙂
Ange
Looking good my friend!!!
Maria
What a great picture!! Go Dominique!!
Shane Hayes
Way to go Dominique! You did awesome!!
Shane Hayes
Mobility and Wu x 1 @15 reps + 400m run
Pullup practice!
Wod Nicole
Amrap in 20 min
400m run
Max Pullups
Rx’d 107
25/20/17/18/15/12
Way off my pr, but happy considering my shoulder is just starting to feel pretty good. I haven’t done any amount of kipping Pullups in a long time. Hard to get the technique back… Something to work on..
Great class Kevin and great work 6 amer’s!!
Amanda
WTF….
Heather S
I’d love to be “way off my PR” and have 107 reps rx’d!!! Awesome job Shane 🙂
Shane Hayes
Lol, thanks Heather. My pr is 140 for this one!!
Heidi
Ditto to Heather’s comment.
Annie
Pullup practice
“Nicole”
AMRAP 20 min
Run 400m
Max Pullups =62 ring rows . middle of feet to posts
Heather S
WU X 1 (15 reps) + 400m run
Pull up practice
WOD: Nicole
400 m run
Max Pull ups (as ring rows – heels to closer mat so it makes it impossible to cheat when I fatigue!)
Total: 62 reps (and 2.4k run 🙂 )
12/12/12/10/10/6
Gotta love a wod where while you’re dong one movement you think the other one’s the break, but then you get to the other one and you’re “Nope this isn’t the break, must be the first movement…”
On the other hand I loved the pull up practice. It’s easy to forget all of the important little things, so it’s great to have them altogether in one session.
Great to see you Dave!
Maria
Haha very true! I kept thinking during my runs..I don’t really want to go back in the gym 🙂 great job!
Last time I did this was in 2013 and my score was 73, I noticed I did 20 in my first round at that time and my numbers dropped quite a bit on the next rounds. Thanks for the tips Kevin I’m happy I kept consistent for most of it. Fun nooner as always!
Amanda
WOD rx’d: 66 reps
15-12-12-12-15
Next time I’ll be able to squeeze another round in, I almost had time for one more today.
12 rep PR from last summer, I’m happy with that. I’m about 10lbs lighter than I was then, that makes a big difference! And I broke the pullups up better this time too….think I went to failure each round last time.
Fun nooner 🙂
Maria
Nice PR! 10lbs makes a huge difference.. I’m about 10lbs heavier than last time lol
BJ
WU X 1 (15 reps) + 400m row
Pull up practice
WOD: Nicole
400 m run (scaled to 500m row)
Max Pull ups (ring rows)
Total: 55 reps (and 2.5k row)
15/11/11/10/8
First time to row more than 1K!
Morgan
Nicole
12-9-8-8-10-12-20
79Rx
Steph H
Mob
WU x1(15)
400m run
group mob
Pullup Practise
-scap pullup
-beat swing
WOD: Nicole AMRAP 20 mins
-400m run
-max pullups (Ringrows)
Total: 80 reps (and 5x 400m run)
* was 2 pullups better than last year!
Frankie
Wu x 1 @15 reps + 400m run
Pullup practice!
Wod Nicole Rx
Amrap in 20 min
400m run
Max Pullups
total = 59 reps
13/10/10/10/10/6
PR of 6 reps – did this WOD back in 2012
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…
Start here
Book a free intro today so we can learn all about you, your goals and how we can help you reach them
What a great picture. Showing that box who is boss! Congrats Dominique.
That picture makes me so happy!!! Great job Dominique!!!
Thank you !!! No more fear 🙂
Looking good my friend!!!
What a great picture!! Go Dominique!!
Way to go Dominique! You did awesome!!
Mobility and Wu x 1 @15 reps + 400m run
Pullup practice!
Wod Nicole
Amrap in 20 min
400m run
Max Pullups
Rx’d 107
25/20/17/18/15/12
Way off my pr, but happy considering my shoulder is just starting to feel pretty good. I haven’t done any amount of kipping Pullups in a long time. Hard to get the technique back… Something to work on..
Great class Kevin and great work 6 amer’s!!
WTF….
I’d love to be “way off my PR” and have 107 reps rx’d!!! Awesome job Shane 🙂
Lol, thanks Heather. My pr is 140 for this one!!
Ditto to Heather’s comment.
Pullup practice
“Nicole”
AMRAP 20 min
Run 400m
Max Pullups =62 ring rows . middle of feet to posts
WU X 1 (15 reps) + 400m run
Pull up practice
WOD: Nicole
400 m run
Max Pull ups (as ring rows – heels to closer mat so it makes it impossible to cheat when I fatigue!)
Total: 62 reps (and 2.4k run 🙂 )
12/12/12/10/10/6
Gotta love a wod where while you’re dong one movement you think the other one’s the break, but then you get to the other one and you’re “Nope this isn’t the break, must be the first movement…”
On the other hand I loved the pull up practice. It’s easy to forget all of the important little things, so it’s great to have them altogether in one session.
Great to see you Dave!
Haha very true! I kept thinking during my runs..I don’t really want to go back in the gym 🙂 great job!
WUx1 @ 15 reps
Group mob
Pullup practice
“Nicole” as RX’d
AMRAP 20 min
Run 400m
Max Pullups
29-12-12-12-12-12
Total–>89
PR for Nicole of 5 reps from July 18th 2013
Also PR for unbrolen Pull-ups of 29. Previous was 25
Great work morning peeps!
PR for pull ups and PR for Nicole? You my friend just keep getting more and more amazing!!
Wow 29 pullups is impressive!
Nice job Gabe. Fast on your runs & a max pull up PR to boot.
Dominique is an awesome example of mind power and never give up! Box jump, ya I got this! Go girl!
Love the picture of Dominique!!!! So proud of you for doing these Box Jumps, in a COMPETITION! Way to crush your fears!
WOD: Nicole
400 m run
Max Pull ups (as ring rows)
10/7/9/10/10/6/3
Total: 55 and 3.2km of running(all runs unbroken)
Thanks for coaching, Kevin.
Great picture Dominique! You are an inspiration!
WOD Rx’d
15/15/15/15/12/13
total: 85
Last time I did this was in 2013 and my score was 73, I noticed I did 20 in my first round at that time and my numbers dropped quite a bit on the next rounds. Thanks for the tips Kevin I’m happy I kept consistent for most of it. Fun nooner as always!
WOD rx’d: 66 reps
15-12-12-12-15
Next time I’ll be able to squeeze another round in, I almost had time for one more today.
12 rep PR from last summer, I’m happy with that. I’m about 10lbs lighter than I was then, that makes a big difference! And I broke the pullups up better this time too….think I went to failure each round last time.
Fun nooner 🙂
Nice PR! 10lbs makes a huge difference.. I’m about 10lbs heavier than last time lol
WU X 1 (15 reps) + 400m row
Pull up practice
WOD: Nicole
400 m run (scaled to 500m row)
Max Pull ups (ring rows)
Total: 55 reps (and 2.5k row)
15/11/11/10/8
First time to row more than 1K!
Nicole
12-9-8-8-10-12-20
79Rx
Mob
WU x1(15)
400m run
group mob
Pullup Practise
-scap pullup
-beat swing
WOD: Nicole AMRAP 20 mins
-400m run
-max pullups (Ringrows)
Total: 80 reps (and 5x 400m run)
* was 2 pullups better than last year!
Wu x 1 @15 reps + 400m run
Pullup practice!
Wod Nicole Rx
Amrap in 20 min
400m run
Max Pullups
total = 59 reps
13/10/10/10/10/6
PR of 6 reps – did this WOD back in 2012
Pullup practice
“Nicole”
AMRAP 20 min
Run 500m row ( 5x)
Max Pullups =49ring rows tried one step ahead, but kept feet even with my hips.
Pullup practice
WOD: Nicole with horizontal ring rows from box
Score: 67
Thanks Kevin
mob wux1( 15 rep) = 400 m run
pull up practice
Nicole
AMRAP in 20 min
400 m run
max pull up
18-13-11-10-12
total 63 RX
Nicole
20 Min. AMRAP
400 m run
Max Pull Ups (I subbed ring rows with 2 1/2 foot lengths from rings)
16/15/13/13/14 = 71 Reps
Kept run at a steady even pace
This was my first crack at Nicole. Not as bad as I thought.
WU x 1 (15reps)r
Pullup practice
WOD “Nicole”
Ring rows 1.5 feet out
16, 11, 10, 10, 7
Total – 54
Some impressive pullups @ 6am! Thanks for coaching Kevin.
Wod with ring rows (2 steps out)… Cause hands are still healing from last week’s pullups
74 reps (2.8k run)
Did this one last year bur didn’t right down my score:(
Rode bike to cfm
pull up practice
another thing to work on for sure thanks coach Kevin i love being taught
WOD
Nicole
AMRAP in 20
400 m run
Max ring rows
20-11-10-10 first 17 ring rows i was doing to far back …corrected and it got alot harder but good
total 51
Open Gym
Split Snatch
95-115 X 3 (2 sets of each)
125-135 X 2 (2 sets of each)
145 X 1 (3 sets – 1st – good, 2nd – failed, 3rd – sloppy)
WOD – Nicole with ring rows
Score – 45 (10-8-12-15)
Back was tight after the runs which made the ring rows tougher than normal.
Wod: AMRAP 20Min
-400m Run
-Max Pullups
14-12-12-12-12
Total: 62 Rx
Mob + WU + 400m run
Wod: AMRAP 20Min
-400m Run
-Max Pullups [Ring Rows]
15-15-9-12-16
Total: 67
Nicole with ring rows: 45 reps (9-9-9-9-9)