**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

AlainaUghhh…..flat tire on the Elgin road, won’t make it in this morning, will try for 4, thanks !

Kelly BNot the best way to start your morning 🙁 I missed you!

Chantal L.That sucks! 6 am missed you!

GregWU & 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.

Kelly BGreat time Greg!

GregThanks Kelly

Shawn JWUx1 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

Kelly BGood job Shawn!

Kelly BMobility

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!

AmandaNice progress Kelly!

TracyThanks 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!

Blake355 DAYS UNTIL CHRISTMAS!

MariaLOL!

AmandaSTOP. IT.

Chantal L.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

Heather SWU + 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!

Chantal L.Yeah!!! Team 2!

Heather Swe probably need team tshirts!

Kevin MackOPEN 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!

Heather SCongratulations on the rope climb!! That’s a huge deal my friend!!!

MariaStrength: 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!

GabrielWUx1 + 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!

HannahM+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

Kevin WSqueezed 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)

AmandaHeavy….like about 12 pounds heavy? haha

Mark DMOB + 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

Jeff LStrength: 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!!

MariaNice work Jeff!

Steph HMob

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

FrankieWU 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

Heather SYay Team 2

Gillesmob 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

AmandaWow nice PR Gilles!

Kevin WWas awesome to see so many full classes today! Let’s keep that momentum going for the rest of the month.

Matt HWod

50 wall balls (#20)

30 PC (#115)

30 pullups + 30 dips (did a few on rings and switched to par.)

13:50

HeidiEMOTM 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

Caramini 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!

MarcelTough because they were heavy!

MariaOuch! Heavy cleans!!!

AmandaEMOTM cleans up to 105#

Wod with 85# and pullups and dips.

Time = 16:10.

2 minute PR from last time. I’ll take that! 🙂

MarcelWay to push through on those dips.

CaraHuge PR!! Way to go, and those triceps 😉

Stacey SimpsonMob

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

BaukjeMob + 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

Daniel DaveyWod- with 120# and pushup instead of dips……10:01

JanetEMOM 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

Janetcashout row of 500m

HeatherEMOM 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