With a partner, complete the following Hero WOD.
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings (53/35#)
WOD: 2017 Spring Fling #1 (w/ Krissie)
30 Wallballs 20/14#, 10/9′
60 Double Unders
30 Burpees
60 Double Unders
30 Toes to Bar
= 5:13
*each person must do min 10 reps of each set
12pm Class
WOD: Partner Morrison (w/ Mark G.)
= 19:51 Rx
*Me and Chris mirrored our sets to make it work with a 3-person team. Was nice to have someone to keep pace with.
OG:
Worked on power snatches @ 105# & 155# for spring fling with Matt
Bre
Morrison Rx with Kevin . 15:38 ??
Thanks for not killing me
it’s good to be “back”
Heidi
Morrison Rx with Shane Ryder: 16:05
Thanks for keeping me moving Shane!
Melissa Hickey
With a partner, complete the following Hero WOD.
50-40-30-20 and 10 rep rounds of:
Wall ball shots, used 6 #
Box jump, 12 inch
Kettlebell swings 25#
Partner with Matt
We did this last year with a time of 23:14
This time was 19:03!!
A PR of 4:11!! Happy with this!
Shane Hayes
Mobility and Wu
Group mobility and Wu
Partner Morrison with Fred!!
Rx’d 15:15
Nice work Fred
Split everything evenly, and 10 reps per movement, last set was 5’s each!!
Great Wod!!
Great class Amanda!!
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…
Please cancel my 6am
Please cancel my 6am
Mob WU
Group WU Mob
Partner Morrison with Gilles
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 14 pound ball
Box jump, 20 inch box
Kettlebell swings (53#)
16:33
Nice work Gilles!
MOB + Group WU & MOB
Morrison with a Partner
50-40-30-20 and 10 rep rounds of:
WBs – 14#
Box Jumps – 20″
KBS – 45#
TIME: 19:03…I think…good job Paul!
With a partner, Matt
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings (53#)
18:14
Good job Matt!
Thanks Kevin!
Thanks Del, Good work!
Thanks Kevin.
Solo 1/2 Morrison (Rx Movements)
14:16
Please cancel my nooner.
Please cancel my nooner.
MOB + WU + 36 Birthday Burpees – Happy Bday Mario!
With a partner, complete the following Hero WOD * With Allison
50-40-30-20 and 10 rep rounds of:
Wall ball shots
Box jumps
Kettlebell swings (53/35#)
Thanks for the class Steph :)!
11am Open gym
Shoulder Press 5×[email protected]#
WOD: 2017 Spring Fling #1 (w/ Krissie)
30 Wallballs 20/14#, 10/9′
60 Double Unders
30 Burpees
60 Double Unders
30 Toes to Bar
= 5:13
*each person must do min 10 reps of each set
12pm Class
WOD: Partner Morrison (w/ Mark G.)
= 19:51 Rx
*Me and Chris mirrored our sets to make it work with a 3-person team. Was nice to have someone to keep pace with.
Warm up and Mobility x 1
Group Warm up
With a partner, complete the following Hero WOD.
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 8#, 10′
Box step ups 20″
Kettlebell swings @ 35
Three person team, with Gabe and Alma.
16:54
Was really happy for descending rounds. Nice work Gabe and Alma…we made a great threesome.
Partner with Elba
20/14# wall balls
Box jumps @20″
35/40 kbs
17:10
Worked on cleans,
Work up to 245# Pr
Mob WUx1 + 25 fast burpees
Group WU Mob
Partner Morrison with Jackie and Alma
50-40-30-20 and 10 rep rounds of:
Wall ball shots, used 20#
Box jump, 24 inch box
Kettlebell swings (53#)
Time–> 16:54
Great job Jackie and Alma!
Way to go am’ers!
Mob
WU x1
Group Mob & WU
Partner Morrison
50-40-30-20-10
WB(8#)
Box Jumps(15″)
KBS(35#)
Time: 9.47
Had time wrong was 19.47 LisaH & I partnered
wux1
Group WU Mob
Partner Morrison with Aubrey
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings (53#)
17;49
wux1
Group WU Mob
Partner Morrison with Frank
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 14# ball
Box jump, 20 inch box
Kettlebell swings (40#)
17:49 great job Frank!
Thanks Matt!
mob wux1
group wu mob
Partner Morrision with Shawn
50-40-30-20-10
wall ball 14#
box jump 20 in
KBS 53#
16:33
Partner Morrison with Matt!
13:15 Rx
OG:
Worked on power snatches @ 105# & 155# for spring fling with Matt
Morrison Rx with Kevin . 15:38 ??
Thanks for not killing me
it’s good to be “back”
Morrison Rx with Shane Ryder: 16:05
Thanks for keeping me moving Shane!
With a partner, complete the following Hero WOD.
50-40-30-20 and 10 rep rounds of:
Wall ball shots, used 6 #
Box jump, 12 inch
Kettlebell swings 25#
Partner with Matt
We did this last year with a time of 23:14
This time was 19:03!!
A PR of 4:11!! Happy with this!
Mobility and Wu
Group mobility and Wu
Partner Morrison with Fred!!
Rx’d 15:15
Nice work Fred
Split everything evenly, and 10 reps per movement, last set was 5’s each!!
Great Wod!!
Great class Amanda!!
MOB + WU + Group
WOD with Corine and Zoe
Did half of all the movements with 20# wall balls, 20″ box and 45# kbs
time of 19:16