July 26 to August 19, from 8-9pm on Tuesday and Thursday nights, Coach Shane will be hosting a “4-weeks to Bigger Lifts” Olympic Lifting clinic. The main focus will be the snatch and clean & jerk. You’ll be given homework to be done during Open Gyms and will come with a video analysis of your lifts.
If this sounds like a great time, you can purchase one of the limited spots HERE.
Med Ball Clean practice
3 rounds
50 Double Unders
15 Med Ball Cleans (20/14#)
15 Burpees
50 Double Unders
Rest 2 minutes
WUx1 15WBs 1min skipping
GWU and M
Med Ball Clean practice
3 rounds
50 Double Unders
15 Med Ball Cleans (20/14#)
15 Burpees
50 Double Unders
Rest 2 minutes
Time = 18:20
Good workout this morning Shawn
WOD Rx:
11:50
Round 1 – 2:39
Round 2 – 2:37
Round 3 – 2:34
Liked this one and fun to try to keep up with Shane!
Thanks Patrick, loved the 6am music today 👍🏼
It was alot of fun, you kept me pushing.
WU x 1 + 15 WB and 1 min skipping
Group mob
Med ball clean movement practice
WOD
3 R
50 DUs
15 [email protected]#
15 Burpees
50 DUs
Rest 2 min
21:03 RX
Thanks for giving us more time on the clock Patrick!! Fun class.
Wow good job Jackie
Warm up & mob x1
+ 15wall balls #20
+ 1 min skipping
Group mob (phewwww)
Med ball practice
3 rounds
50 double unders (100 singles)
15 Med ball cleans (#20)
15 burpees
50 double unders (100 singles)
Rest 2 mins between rounds
Time 18:28
1st round 4:11
2nd round 5:08
3rd round 5:09
I really have to work on double unders and burpees, well all of it… Lol time to pick it up a notch on the practising. Thanks Pat for the class
WUx1 15WBs 1min skipping
GWU and M
Med Ball Clean practice
WOD as RX’d
3 rounds
50 Double Unders
15 Med Ball Cleans (20#)
15 Burpees
50 Double Unders
Rest 2 minutes
Time = 16:00
Great work am’ers!
Wow fast time Gabe well done!
Med Ball Clean practice
3 rounds
50 Double Unders (mixture of DU and SUx2)
15 Med Ball Cleans (14#)
15 Burpees
50 Double Unders
Rest 2 minutes
Time: 16:42
Thanks Patrick!
Mobility
WU x 1 + 15 unbroken wallballs + 1 min skipping
Group Mobility/WU
Med Ball Clean Practice
WOD 3 rounds:
50 Double Unders
15 Med Ball Cleans (14#)
15 Burpees
50 Double Unders
Rest 2 minutes
Time: 13:15 RX
Fun class Patrick. Great job everyone!
Wow fast time kelly that is awesome, well done! 👍👍
MOB +WU + 15 Wall Balls = 1 Min Skipping
Group WU
Med Ball Clean practice – 20#
3 rounds
50 Double Unders – 100 SIngles
15 Med Ball Cleans (20/14#) – 20#
15 Burpees
50 Double Unders – 100 SIngles
Rest 2 minutes
TIME: 21:20
Good job Mark
WOD @ 50#
11:09 (unbroken)
R1 – 2:17
R2 – 2:23
R3 – 2:29
WOD Rx+ (20# ball) #kevinmademedoit #itsallgood #extrafitness #whiteshortwednesday #onlycarawillgetthatone
14:09
3:08 / 3:24 / 3:34
Er…14:06
“Rx+” haha, I like that.
3 rounds
50 Double Unders – 100 singles
15 Med Ball Cleans @ 8#
15 Burpees
50 Double Unders – 100 singles
Rest 2 minutes
Time: 18:46
4:47/5:21/4:38
Skipping was horrible on Round 2.
Med Ball Clean practice
3 rounds
100 Singles
15 Med Ball Cleans 12lb
15 Burpees
100 Singles
Rest 2 minutes
16:38
Mobility
WU x 1 + 15 unbroken wallballs + 1 min skipping
Group Mobility/WU
Med Ball Clean Practice
WOD 3 rounds:
50 Double Unders (Did 80 Single and 10 doubles)
15 Med Ball Cleans (10#)
15 Burpees
50 Double Unders (Did 80 Single and 10 doubles)
Rest 2 minutes
Time: 16:28
WOD as Rx’d
3 Rounds:
— 50 DUs
— 15 [email protected]#
— 15 Burpees
— 50 DUs
Rest 2 min
16:04
Had trouble with the Med. Ball Cleans in the last round. Skipping was better than expected but still not great.
Mob
WU x1
15 WB
1min skipping
Group WU & Mob
WOD 22min cap
3 rounds
100 Single unders
15 Med ball Cleans
15 burpees
100 SU
Rest 2 mins between rds
Time: 17.30 (rd 1-4.21; rd 2-4.37; rd 3-4.32)
Mob, WU, 15 WB, 1 min skipping
Group mob/WU
Med ball clean practice
WOD
3 rounds
100 singles
15 MBC 14#
15 burpees
100 singles
2 minutes rest
Time – 19:11
R1 = 5:03
R2 = 5:04
R3 = 5:03
mob wux1+ 15 wall ball
group mob wu
med ball clean
3 round
50 DU ( 100 single)
15 med ball clean 14#
15 burpees
50 DU
rest 2 min
time 12:37
Group WU + 400 m run
Med Ball clean practice
WOD:
3 Rounds
50 DU’s
15 Med Ball CLeans @ 14#
15 burpees
50 DU’s
Rest 2 minutes between each round
Time = 19:02
Third WOD in a row this week that kicked my butt. I was gassed! DU’s went ok but Med ball cleans kill me and burpees were slow.
3k run – 16:10 (1 second PR)
5k bike
WOD 3 rounds:
50 Double Unders (Did 30 DU’s and 40 singles the first round then all singles after)
15 Med Ball Cleans (10#)
15 Burpees
50 Double Unders (100 Singles)
Rest 2 minutes
Time: 19:43
5k Bike
WOD
Rx- 13:52
That one hurt…
WOD RX 14:00
First time my med ball cleans felt consistently like actual med ball cleans.
Next time: faster burpees.
WOD
Scaled
100 singles
14:45
Hated it my 1sr rd, i tripped on the singles so much, changed rope after rd 1, almost unbroken rd 2 & 3, until next time 😉
Med Ball Clean practice
3 rounds
50 Double Unders
15 Med Ball Cleans (20/14#)
15 Burpees
50 Double Unders
Rest 2 minutes
13:55 Rx
WOD rx’d: 17:42
Med Ball Clean practice
3 rounds
50 Double Unders 100 singles
15 Med Ball Cleans (10#)
15 Burpees
50 Double Unders 100 singles
19:35
Wod 15:15 Rx
Mobility and Wu x 2
Med ball cleans
3 rounds
50 du’s
15 med ball cleans @ 20#
15 burpees
50 du’s
Rest 2 min
2:28/ 2:28/ 2:30
11:26 rx
Missed on a couple skips, but other than that went pretty good.