We have paintball going on Sunday. Get your name on the list in the warm-up room.
Rope Climb Practice
4 rounds
400m Run
15 T2B
1 Rope Climb
Rest 1 minute
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Group WU
Rope Climb Practice
4 rounds
400m Run
15 T2B
1 Rope Climb
Rest 1 minute
19:32
3:35 r1
4:04 r2
4:27 r3
4:26 r4
Rx in 13:12
R1 2:13
R2 2:32
R3 2:38
R4 2:57
Fun to do Rope Climbs in a class!
Mobility
Group warm up
Rope climb practice
WOD
4R
400 M run (500 M row)
15 T2B (15 hanging knee raises)
1 Rope climb (10 ring rows)
Rest 1 min
17:52
That was deceiving!! Good job on the rope climbs everyone. Heidi, you are my hero! Fun class this morning Shane. I like the new programming for group warm up and post workout stretching.
Waem up and mobility
Rope climb pratice – for me, standing up on the rope. Ouchie on my ankles.
WOD
4 rounds:
– 400m run
– 15 Hanging knee raises
– 10 ring rows
– 1 min rest
18:30 something. Will look in my book tonight.
Fun wod!
Rope Climb Practice
4 rounds
400m Run
15 T2B – knee raises
1 Rope Climb – Did 1 in 1st round, ring rows after that (10 per round)
Rest 1 minute
21:38
1st rope climb ever! woot!!! Attempted a couple more but just ran out of steam trying and shoes didn’t help much on grip.
Thanks for showing us the ropes Shane!! Groan 😉
Wow Del, first rope climb? That’s amazing and so sorry I missed it. Great job!!
Holy, great job Del!! I can’t believe the progress you are making, it’s amazing!
MOB + Group WU
Rope Climb Practice
4 rounds
400m Run
15 T2B – Knee Ups
1 Rope Climb – Ring Rows
Rest 1 minute
TIME: 15:11
Group WU
Rope Climb Practice
4 rounds
400m Run
15 T2B (Knee Raises)
1 Rope Climb
Rest 1 minute
15.52
0-2:46 r1 (2:46)
3:46 – 3:56: r2 (3:10)
7:56 – 11:20 r3 (3:24)
12:20-15:52 r4 (3:32)
Think I went out too early in round one as Kevin told me that he would be done his toes to bar before I was back!! 🙂
Just got back in time for him to finish his last few!! haha
Had a Stitch in the run for Rd 3 & 4 so Little slower.
Thanks for the Class Shane!
Thinking About it, I think I was doing the leg lock on the rope wrong, probably why my leg is sore!
Good Job everyone!!
Group WU- my favourite!! I totally love Spider-Man lunges and Burpee Broad jumps!! #reversepsychologyforthewin
Rope climb practice(for me this involved laying on the floor and pulling myself up to standing)
WOD
4 rounds
400m row
15 hanging knee raises
2 laying down to standing rope pull thingies
Time: no clue. I found those laying down rope pulling things really challenging. I’m glad we had a small class and were able to do them.
Awesome job to my girls Heather and Karen!! Thanks Kevin!😊
In OG
1000m row in 3:55
Deadlifts x5, 5 second eccentric phase
135#, 225#, 245#, 265#, 285#, 305#
WOD as Rx, but only completed 3 rds. Still sick with a chest cold. Couldn’t breath
18:32
Mob
Group WU & Mob
Rope Climb practise
4 Rounds
400M Run
15 Hanging Knee Raises
10 RingRows
1 Min Rest
Time: 18.21
(3.46- 3.48- 3.51- 3.56)
Group warm up and mob
Rope Climb Practice
Blah blah blah
4 rounds
400m Run
15 Knee raises
10 ring rows
Rest 1 minute
17:57
Great big 5pm class
Thanks Amanda
WOD rx’d: 22:42
That was fun!!
mob wux1
group mob wu
rope climb pratice
4 round
400 m run (500 m row)
15 T2B( v snap)
rest 1 min
time 15:24
Warmup
WOD rx’d
22:09
Rope clicks are sooooooo fun! Took me until round 3 to finally clue in on the leg wrap. Thank you Steph! Amazing coaching…as always!
group wu
Rope Climb Practice
WOD Rx for first 2 rounds
4 rounds
400m Run
15 T2B (I did knee raises for last 2 rounds)
1 Rope Climb (I did pullups for last 2 rounds)
Rest 1 minute
time: 22:30
I was slow at everything…I’m still easing back into things after a long break from CF.
My first rope climb since grade 6…yeehaw…thanks Blake and gang for cheering me up!
Mobility
Group warm up
Rope climb practice
WOD
4R
400 M run
15 T2B (15 hanging knee raises)
1 Rope climb (10 ring rows)
Rest 1 min
16:19
4 Rounds with a 1 min. rest between rounds:
400 m run
15 T2B
1 Rope Climb
Time = 24:04
Rd 1: 4:23
Rd 2: 10:34
Rd 3: 17:17
Rd 4: 24:04
Progressively slower each round, but what-ev! I’ve been super stoked all day to have done rope climbs in a WOD 🙂
Last 2 rounds of T2B were rough!
MOB 10 Strict Pullups Group WU
Rope Climb Practice
4 rounds
400m Run
15 knee raises
1 Rope climb scaled to 10 ring rows
Rest 1 minute
15:40
2:45 r1
3:08 r2
3:29 r3
3:18 r4
Mob Group WU
Rope Climb Practice
Bad day to only have my oly shoes. Got footwork ok, needs lots of practice in that squat and push position on the rope.
4 rounds
400m Run
15 T2B *scaled to knee raises
1 Rope Climb *scaled to ring rows
Rest 1 minute
Time: 18:10
Great job to the nooner and everyone who got up on the rope! Thanks for the class and help Steph!
Group warm up
Rope climb practise
4 rounds
200m run
15 hanging knee raises
10 ring rows
1 min rest
Time: 14:47
4 rounds
200m run
15 hanging knee raises
10 ring rows
1 min rest
Time: 9:37
Prep Class
4 rounds
– 200m row
– 15 hanging knee raises
– 10 ring rows
– rest 1 minute
Time: 16m 27s
WUx1
Group WU
Rope Climb Practice
WOD as RX’d
4 rounds
400m Run
15 T2B
1 Rope Climb
Rest 1 minute
Time–> 14:28
2:26 r1
2:53 r2
3:12 r3
2:57 r4
WOD: Rx 18:03