Box News:
-Don’t forget to sign up on the whiteboard for the Post-Open Party on March 26th.
-Live viewing of 16.4 happening Thursday at 9pm.
-If you want a CFM gym bag, name, colour and money due by March 22.
EMOM for 10 min
3 Sumo Deadlifts @ 65%
3 Burpees
Complete 3 cycles of:
AMRAP in 3 min
15 Box Jumps (24/20”)
5 Shuttle Sprints (10m x2)
Rest 1 min
Please cancel 6 am. Sorry for short notice.
EMOM @ 250#
Wod RX’d
R1 = 2r + 15 box jumps
R2 = 2r + 8 box jumps
R3 = 2r + 9 box jumps
Total = 152 reps
Great pic Chris!
Sumo @ 155lbs
Wod:170rx
Spooky between Shane and Guy, serious dudes.
EMOM for 10 min
2 Sumo Deadlifts @ 65%
3 burpees
@155#
Complete 3 cycles of:
AMRAP in 3 min
15 Box Jumps (24/20”) – stepped 12″ box
10 Shuttle Sprints (10m x2)
Rest 1 min
round 1 – 2r
round 2 – 2r + 13
round 3 – 2r + 6
total 139
Sumo at 255#
R1 – 71
R2 – 67
R3 – 59
Total – 197
My heart was trying to rip through my chest. But it was fun!
Holy hell.
WU X 2 with ring dip negatives
Sumo @ 195 (what a terrible thing to do to a DL!!)
WOD: Modified as:
15 step ups
100 M row
40-43-43
‘what a terrible thing to do to a DL!’
LOL 😀 !
Open Gym Playtime:
EMOM for 10 min
— Odd: 5 Thrusters @ 95 (add 5-10# each round)
— Even: 30″ box jumps (add 2-3″ each round)
Finished with 125# and ~42″ box jumps
Double Under Practice!
64 Unbroken! (12 rep PR!)
woohoo! Nice work on your doubles!
WU + MOB X 2
Group MOB
Sumo [email protected]
WOD – small box
R1 – 2 R + 1 Box Jump
R2 – 2 R + 2 Box Jumps
R3 – 2 R + 3 Box Jumps
126
Also, thanks for the class Chantal. It was fun!!
Sumo @ 315
Wod rx’d 160
56/49/55
Great race Cody and Guy, I gotta get my box jumps a little better to keep up with you two!!!
EMOM 225#
Round 1 38
Round 2 38
Round 3 38= 110
Consistent
112 but not consistent in math
Make that 114 lol
Mob
WU x2
Group Mob
EMOTM 10 mins
3 Sumo Deadlifts(145#)
3 Burpees
WOD
3 Cycles of:
AMRAP-15 Box Jumps(black)
5 Shuttle Sprints(20m)
*Rest 1 min between cycles
Total: 120 reps
EMOM scaled to 40% – 105#
WOD Rx: 176 reps
2 + 16
2 + 19
3 + 1
mob wux2
group mob
EMOM for 10 min
3 sumo deadlift 135
3 burpees
WOD
complete 3 cycle of
AMRAP 3 min
15 box jump 20 in
5 shuttle sprint 20 m
rest 1 min
total 116
It should be noted that the 4 and 5 pm classes ran shorter distances. Note in your books for future reference.
WUx2
Sumo DL @ 185
WOD as Rx’x
151
Great work morning peeps!
First time being able to do the WOD RX, got 112.
Open Gym
Row 12k = 57:05
Sumo deadlift at 55lb.
WOD 98 reps with 12 inch box
MOB +WUX2
EMOM @ 165#
Wod 20″ Box
R1 = 1r + 15 box jumps
R2 = 1r + 14 box jumps
R3 = 1r + 15 box jumps
Total = 104 reps
EMOM @ 215#
Wod Rx = 137