First Prep Course of 2016 starts tomorrow at 8pm. If you have friends or family that want to get started, send them HERE.
EMOM for 10 min
Power Cleans x3
2 min @ 50%
2 min @ 60%
2 min @ 65%
2 min @ 70%
2 min @ 75%
For time:
50 Wall Balls
30 Power Cleans (155/105#/60%)
15 Muscle-ups (30 Pullups/Rows + 30 Dips)
*20 min cap
**Scaled clean weight is % of max lift ever
Compare to Dec.2/14
Ughhh…..flat tire on the Elgin road, won’t make it in this morning, will try for 4, thanks !
Not the best way to start your morning 🙁 I missed you!
That sucks! 6 am missed you!
WU & Mob
EMOM for 10 min
Power Cleans x3
2 min @ 80- 90-105-110-115-125
For time
50 wall balls @ 14#
30 power cleans @ 85#
15 muscle ups – Scaled to 30 ring rows 30 dips
Time 10:03
Thanks Shane.
Great time Greg!
Thanks Kelly
WUx1 15 Wall Balls
EMOM for 10 min
Power Cleans x3
95-95-110-110-120-120-125-125-135-135
For time:
50 Wall Balls (5×10)
30 Power Cleans (110#)
30 Pullups/Rows 30 Dips
13:59
Good job Shawn!
Mobility
WU x 1 + 15 Wall balls @14#
Group Mobility
Strength: EMOM for 10 min
Power Cleans x3
2 min @ 50% = 60#
2 min @ 60% = 75#
2 min @ 65% = 80#
2 min @ 70% = 85#
2 min @ 75% = 90#
WOD:
For time: 20 min cap
50 Wall Balls @14#
30 Power Cleans @75#
15 Muscle-ups (scaled to 30 Pull-ups + 30 Dips)
Time: 11:45, not a PR for time but PR for 20# heavier and pull-ups 🙂
Thanks Shane. Great work everyone!
Nice progress Kelly!
Thanks Shane for helping me get going on the rower this morning:)
EMOM for 10 min
Power Cleans x3
2 min @ 50% – 55#
2 min @ 60% – 65#
2 min @ 65% – 70#
2 min @ 70% – 75#
2 min @ 75% – 80#
For time:
50 Wall Balls – Used 10# @10′
30 Power Cleans (155/105#/60%) – Used 65#
15 Muscle-ups (30 Pullups/Rows + 30 Dips) – Did jumping pullups + dips
*20 min cap – Time 13:20
Glad to see you back Pam!
355 DAYS UNTIL CHRISTMAS!
LOL!
STOP. IT.
EMOM for 10 min
Power Cleans x3
2 min @ 50% – 35#
2 min @ 60% – 45#
2 min @ 65% – 55#
2 min @ 70% – 65#
2 min @ 75% – 65#
*Kept those light because of my recovering wrist. So happy to finally put some wieght on the bar!!!!!
WOD
50 WB (14#, 9 feet)
30 Power Cleans (45#)
15 Muscle-ups (30 ring rows, 30 dips)
Time 10:35
WU + 15 WBS + 2 x 500m row for TEAM 2 🙂
EMOM (really like this format)
Power Cleans X 3
70-80-85-95-100
WOD:
WBS @14#
Cleans @80#
MUps as Pullups (yay!!) + paralettes
Time: 11:10
So happy to have Pam back!
Yeah!!! Team 2!
we probably need team tshirts!
OPEN GYM
Deadlifts
135(3) – 185(3) – 225(3) – 275(1) – 295(1) – 310(f) but I did lift it an inch which I couldn’t do before.
Completed rope climb for first time(that was a goal for 2016). Hit the Easy button, honked the horn, hung out while people took pics.…lol.
DU’s (11 unbroken – PR of 10). 10 unbroken was a goal to reach by the end of March.
So far I’m liking 2016.
Thanks Kevin!
Congratulations on the rope climb!! That’s a huge deal my friend!!!
Strength: EMOM for 10 min
Power Cleans x3 up to 100#
WOD:
For time: 20 min cap
50 Wall Balls @14#
30 Power Cleans @75#
15 Muscle-ups (scaled to 30 Pull-ups + 30 Ring Dips)
cashout: 500m row for Row-uary
Time = 12 minutes.
Hmm this might be the very first time I say this, I didn’t mind the wall balls today..they felt good! Thanks for the class Blake!
WUx1 + 15 wb + 975m for Row-uary
EMOM for 10 min
Power Cleans x3 with 2 min of same weight
95-105-120-130-155
For time
50 wall balls @ 20#
30 power cleans @ 115#
15 muscle ups – Scaled to bar Muscle Ups
Time–> 9:00
Great work morning peeps!
M+WU
Group mob
*Everything scaled for shoulder*
EMOTM for 10 min
One armed power clean x3
2mins at each weight
20-25-30-40-40lb
WOD: 20 min cap
50 one armed thruster 20lb
30 one armed power clean
30 one armed ring row
11:59
Squeezed in the workout between Fundamentals.
Wod Rx’d
8:17
WB – unbroken
PC – 5-5-5-5-3-singles (felt good, lungs not so much)
MU – sets of 3 (these felt heavy)
Heavy….like about 12 pounds heavy? haha
MOB + WU + 15 Wall Balls
Group Mobility
Strength: EMOM for 10 min
Power Cleans x3
2 min @ 50% = 85#
2 min @ 60% = 90#
2 min @ 65% = 95#
2 min @ 70% = 105#
2 min @ 75% = 115#
WOD:
For time: 20 min cap
50 Wall Balls @14#
30 Power Cleans @90#
15 Muscle-ups (scaled to 30 Pull-ups + 30 Dips)
Time: 14:33
Strength: EMOM for 10 min
Power Cleans x3
2 min @ 50% = 125#
2 min @ 60% = 145#
2 min @ 65% = 160#
2 min @ 70% = 170#
2 min @ 75% = 185#
WOD:
For time: 20 min cap
50 Wall Balls @ 14#
30 Power Cleans @ 135#
15 Muscle-ups (scaled to 30 Ring Rows + 30 Dips)
Time: 12:27
Cashout – 500m Row
Used a lighter weight ball due to left shoulder/neck discomfort.
Thanks for the class Blake!!
Nice work Jeff!
Mob
WU x1
15 WallBalls
Group Mob
EMOTM 10 mins
Power Cleans x3
2mins @ 55#
2mins @ 60#
2mins @ 65#
2mins @ 70#
2mins @ 75#
WOD
-50 WallBalls (8#)
-30 Pwr Cl (60#)
-30 jumping Pullups/30 Dips
Time: 10.05
WU x 1 + 15 Wall balls
Group Mobility
Strength: EMOM for 10 min
Power Cleans x3
2 min @ 50% = 110
2 min @ 60% = 135
2 min @ 65% = 145
2 min @ 70% = 155
2 min @ 75% = 165
WOD:
For time: 20 min cap
50 Wall Balls @20#
30 Power Cleans @135#
15 Muscle-ups (scaled to 30 Pull-ups + 30 par Dips)
t = 11:28 PR of 39 seconds
500m row for team 2
Yay Team 2
mob wux1 + 15 wall ball
group mob
EMOMfor 10 min
power clean x 3
95-115-125-135-145
WOD
50 wall ball 16#
30 power clean 115#
15 MU(30 ring row+ 30 dip)
time 10:37
last time 11:53 and 20# lighter on clean
PR 1:15 min
Wow nice PR Gilles!
Was awesome to see so many full classes today! Let’s keep that momentum going for the rest of the month.
Wod
50 wall balls (#20)
30 PC (#115)
30 pullups + 30 dips (did a few on rings and switched to par.)
13:50
EMOTM for 10 Min:
Power Cleans x 3
2 Min @ 50% = 55#
2 min @ 60% = 65#
2 min @ 65% = 75#
2 min @ 70% = 80#
2 min @ 75% = 85#
WOD:
50 Wall balls 14# @ 10′
30 Power Cleans @ 65#
30 Pull Ups (1 at a time)
30paralette dips
Time = 12:40
mini lifting session during the free time today:
burgener wu
full snatch wu set of 5 @ 55#
snatch + low hang snatch x1
55-75-85-95#
low hang snatch @ 85 x1 x3
split jerk (from rack) x2
85-85-95-105-125#
went back for class later:
EMOM 10 min power cleans x3
min 1&2 @ 85#
min 3&4 @ 105#
min 5&6 @ 115#
min 7&8 @ 125#
min 9&10 @ 135#
WOD:
50 WB @ 14#/10′
30 PC @ 105#
30 pullups
30 assisted dips
10:46
power cleans in the EMOM were lots of fun….but then in the wod I severely underestimated them and they were tough haha
Thanks Marcel, great class!
Tough because they were heavy!
Ouch! Heavy cleans!!!
EMOTM cleans up to 105#
Wod with 85# and pullups and dips.
Time = 16:10.
2 minute PR from last time. I’ll take that! 🙂
Way to push through on those dips.
Huge PR!! Way to go, and those triceps 😉
Mob
WU x1
Group Mob
EMOTM 10 mins
Power Cleans x3
2mins @ 30#
2mins @ 35#
2mins @ 35#
2mins @ 40#
2mins @ 45#
WOD
-50 WallBalls (6#)
-30 Pwr Cl (35#)
-30 jumping Pullups/30 paralette Dips
Time: 11:18
Mob + WU x 1 + 15 WB (10#) + 250m row
EMOTM 10 min
Power Cleans x3
2min @ 50% – 50#
2 min @ 60% – 55#
2 min @ 65% – 60#
2 min @ 70% – 65#
2 min @ 75% – 70#
WOD:
50 Wallballs (10#/ 10′)
30 power Cleans @ 55#
30 Jumping Pullups/ 30 Paralette dips
Time: 9:18
Wod- with 120# and pushup instead of dips……10:01
EMOM for 10 min
Power Cleans x3
2 min @ 50% – 55#
2 min @ 60% – 65#
2 min @ 65% – 70#
2 min @ 70% – 75#
2 min @ 75% – 85#
For time:
50 Wall Balls – Used 8# @10′
30 Power Cleans (155/105#/60%) – Used 65#
15 Muscle-ups (30 Pullups/Rows + 30 Dips) – Did jumping pullups + dips
*20 min cap – Time 11:31
cashout row of 500m
EMOM for 10 min
Power Cleans x3
2 min @ 50% #35
2 min @ 60% #40
2 min @ 65% #45
2 min @ 70% #50
2 min @ 75% #55
For time:
50 Wall Balls
30 Power Cleans (#40)
15 Muscle-ups scaled to 30 Rows + 30 Paralette Dips
10:49