We have another Prep Course starting on October 21. It will be our last one this year, so if you or someone you know wants to get started, this is your chance!
Back Squat x4
70-70-70-75-75%
100 Double Unders
21-15-9 reps
KBS (70/50#)
Burpees
100 Double Unders
*Time cap – 12 min
Bench mark workout:
5RM of front squat: 35, 40, 45, 50, 55, 60
AMRAP OF:
-5 Burpees
-10 push press @35
-15KBS @30
TOTAL: 3 completed rounds and 8 push press
Great work everyone! 🙂
Great work Ginette! Enjoy your 18 week adventure!
Mobility
WU x 2
Group Mobility
Strength: Back Squat x4 – nice sharing the bar Jackie!
95-95-95-100-100
WOD:
100 Double Unders (200 singles)
21-15-9 reps
KBS @35#
Burpees
100 Double Unders (200 singles)
Time: 8:37
Great class Mario. Good job everyone 🙂
That was a fast time!
Great time Kelly! 🙂
Wow Great Job Kelly Fast Time!!
Did you draw for the bumper sticker yet? I’m sure whoever wins can find someone to give the 50$ off the prep course 🙂
Also: What a great group picture of the last prep course! There is only half of the class on the picture but they were all so awesome!
Sticker winner was Anthony Streatch! His son Ben claimed the cash prize already.
Weee!
Back Squat x4
145 145 145 155 155
WOD Rx
9:52 (Wanted under 10…just squeaked in. First set of DU were awesome, second set not so much)
Good luck to all the Lifestyle Challengers!!
Nice job Jo!
So Strong! Great Work Jo!
Wow! So impressive Jo!!
Back Squats x4
135-185 / 225-225-225-235-235
WOD Rx’d
7:55
First set of DU – 2 sets in 56 sec
All KBs unbroken
Burpees – SLOW
Last DU – very broken
Overall – loved the wod
Great time coach!
**Benchmark WOD
5RM front squat. Based it off my theoretical 5RM of 120#. It was correct lol
75-85-95-110-120#
7min AMRAP
5 burpees
10 push press 45#
15 KBS 35#
3 rounds + 13kbs.
So close to 4 rounds! Next time, rest less lol
Nice push! Not an easy one.
Just did my measurements and compared to the start of the last challenge (didn’t do post so can’t compare). I was able to keep off 5.5inches total. Let ’em burn baby! Haha
Great job Vanessa!
benchmarks:
*Max front squat – 5 x 70 (Probably not my true max but slightly above 50% of my pre-pregnancy max)
(5 x 35,40,45,50,55,60,65,70)
*7 min AMRAP
5 burpees
10 push press 35#
15 KBS (switched to Russian) 25#
Total: 4 rounds + 5 Push Press
Good work to the 6am crew… you did awesome on that WOD!
Could not keep up to you Tania!
WUx2
Back Squats x4
135-175-175-175-200-200
WOD
100 Double Unders (50 DU and 100 Singles)
21-15-9 reps
KBS (60#)
Burpees
100 Double Unders (10 DU and 180 Singles)
Time–> 11:59
One sec from time cap
Great work morning folks!
You did it!
Under the wire, just the same. Good job Gabe.
Great job – and all the time to spare 🙂
Mobility
WU x 2
Group Mobility
Strength: Back Squat x4
70, 70, 70, 75, 75
(with my buddy Kelly!)
WOD:
100 Double Unders (200 singles)
21-15-9 reps
KBS @35#
Burpees
100 Double Unders (200 singles)
Time: 10:05 (shouldn’t have taken that 6 sec break!!)
Fun WOD!
Good luck to everyone doing the Lifestyle Challenge. I admire your pluck. 🙂
I had to google ‘pluck’ ! Thanks! 🙂
Back squat
4x 115-115-115-125-125
WOD rx’d: dnf… only got 39 of the doubles in. I was happy with that though, considering that when I was on the first set of slowest-burpees-on-earth, I didn’t think I was going to GET to the doubles..
Nice to see some faces I hadn’t seen in a while!
That took some pluck!! 🙂
Back Squat x 4
135 – 195 – 195 – 195 – 215 – 215
WOD:
100 Double Unders
— 21-15-9 of:
— — (Russian) KBS @ 70#
— — Burpees
100 Double Unders
Got 27 of the last set of DUs done. I knew that would be my biggest challenge.
Way to stick with the doubles Josh.
WUx2
Back Squats x4
155-155-155-175-175
WOD
100 Double Unders
21-15-9 reps
KBS (60#) 21s were broken 15 & 6 rest unbroken
Burpees
100 Double Unders
Had sets of 25 a couple of times some 15s, 10s, 5s, and a few 1s. DUs need work.
68 DUs at the 12 min cap
Thanks Steph!
Mob + WUx2
Back Squat x4
240-240-240-260-260#
WOD Rx = 10:37
Your DUs are smooth. How do you make them look like you’re moving in slow motion?! (in a good way)
Oooh that’s a great trick – mine are actually in slow motion but look frantic 🙁
1PM After the Nooner
Mobility
WUx1
Back Squats x4
115-115-115-120-120
WOD: 12Min Cap
100 Double Unders
21-15-9
KBS @ 40#
Burpees
100 Double Unders
Time: 8:22
First AM class in FOREVER!! Feels good to WOD in the morning again. I’ll try to stick with it.
Back Squats 4x
175-175-175-185-185
WOD @ 50lbs: 10:04
Notes: Rib cage feels like I was hit by a train which was a big factor for the burpees (even double unders). Also Double Under skills have gone way down 🙁
Nice work 7AM!!! HUGE class!! 🙂
Why the train collision?
He has a rib that’s popped out?! Can you help?
Mob+WU x 2
Gp Mob
Strenght: Back Squat x 4
70-70-70-75-75%
135-155-155-185-185#
WOD (12 min cap)
100 double unders (200 singles)
21-15-9 of
KBS 60#; and
Burpees
100 double unders (200 singles)
10:51
Group Mob
Strength: Back Squat x 4
70-70-70-75-75%
135-185-185-185-195-195#
WOD (12 min cap)
100 double unders (200 singles)
21-15-9 of
KBS 53#; and
Burpees
100 double unders (200 singles)
Time: 11:28
Thanks, Mario.
– Mob
– WUx1.5 (took the time from the .5 I skipped to do extra mob, my leg needed it before skipping)
Back squat x4:
135-155-165-165-165-175-175
WOD:
– 200 singles
-21-15-9
— KBS @ 53#
— burpees
– 200 singles
Time = 11:08
5.2km run to gym
mob
wux1 because run
Back squatsx4
75#,85,85,95,95
WOD:
200 single skipping
20-15-9
KBS @ 35#
burpees
200 single skipping
Time: 9:10
Nice to meet some members. Very fit people!! 😀
Welcome! Nice to meet you!
Great Time on the WOD!! You are made for this CF thing 😉
Mobility
WU x 2
Group Mobility
Strength: Back Squat x4
90, 90, 90, 95, 95
WOD:
100 Double Unders (200 singles)
21-15-9 reps
KBS @35#
Burpees
100 Double Unders (200 singles)
Time: 138 singles done at cap.
Mobility
WU x 2
Group mob
Strength: Back Squat x 4
70-70-70-75-75%
100-100-100-110-110
Based on front squat numbers because my FS is higher than BS.
WOD
100 DU (100 singles for shins)
21-15-9
KBS @35#
Burpees
100 DU (100 singles)
DNF….21 singles at the time cap. Burpees sucked, slower than molasses. Athsma has been bothering me the last few days, change of season maybe. Breathing was not good. Also, feet hurt so bad during this one.
Great 6am class.
Mob + Wup x 2 + Group Mob
Strength – Backsquats x 4
70lbs, 70, 70, 75, 75
Great sharing the bar with you Annie 🙂
WOD:
100 Double Unders
21 – 15 – 9
KBS @ 35lbs
Burpees
100 Double Unders
Hit 90 doubles at the time cap. The KBS really slowed me down and the doubles were very broken up.
Great class everyone!
Likewise Jen!
Mob/wu
Group mob
Back squat & Jerk
60/65/65/70/70lbs
Power clean/Fr Sq/Hang sq clean
50/55/60/65/70
Am rap 7 mins
2 dumbbell cluster
2 sprints
4 db cluster
4 sprint
6 db cluster
6 sprint
8 db cluster
1 sprint
Oly class
Back Squat + Jerk (2+1)
60-65-70-75-80% of Jerk
145-160-170-185-195#
Power Clean-Front Squat-Hang Squat Clean (1+1+1) X 5
65-65-70-75-80% of Power Clean
135-150-160-175-185#
WOD (?!?!)
AMRAP 7 Mins
2 DB Clusters 35#
2 Sprints (there and back =1)
4 DB Clusters
4 Sprints
6 DB Clusters
6 Sprints
Etc…
Total – Made it to 8 DB Clusters and 3/4 of 1 sprint (Don’t care if only complete ones count, I am counting that 3/4)
Thanks for the class Kevin!!
Strength: Back Squat x4
65, 65, 65, 75, 75
WOD:
100 Double Unders (200 singles)
21-15-9 reps
KBS @30#
Burpees
100 Double Unders (200 singles)
Time: 9:47
Fun class!
WU x 2
Back Squat x 4
135-135-185-185-185-200-200
WOD (12 min cap)
200 singles
21-15-9
One Arm Russian KBS 35#
Burpees
200 Singles
Time: 10:44
Thanks Steph!
Strength: Back Squats
WU 85
135-135-135-140-140
WOD: As Rx’d
Time: 12:00
Finished right at the buzzer thanks to a really great run of du’s in the last 15 seconds. Almost blew it on DU #99 when I felt the rope run through my hair but managed to hold it together. After the 21 burpees I was thinking there was lots of time – was that ever not true!!
Elba thanks for the push to do this rx’d. I’m not sure I would have attempted it without you!
Also nice to be finally squatting again without my legs screaming 🙂
Finally, welcome Claire, great job tonight girl!
Mobility
WU x 2
Group Mobility
Strength: Back Squat x4
65-65-65-70-70
WOD:
100 Double Unders (200 singles)
21-15-9 reps
KBS @25#
Burpees
100 Double Unders (200 singles)
Time: 11:29
Strength: Back squat x 4
160, 160, 160, 175, 175
WOD: 11:35 #53
Mobility
WUx2
Back squat (5×1 in kg) 60-70-80-90-100-110
back felt a little weak on 110 and the knees wobbled a bit, need more practice with those heavier weights.
Bench Press (kg) (7×30)-(6×40)-(5×50)-(4×60)-(3×70)-(2×75 PR)-(1×80 PR)
10 kg PR since the last time I tried this back in March
WOD:
100 DUs
21-15-9 of
KBS 24kg (53lbs)
burpees
100 DUs
Time: 8:05
my speed rope unscrewed at 65 DUs in the second round and had to grab one of the cheap plastic ones the gym had lying around. Fantastic WOD but I was aiming for sub 8. Next time!
Back Squat x 4
105-105-105-115-115
WOD:
100 Double Unders
21-15-9 of:
(Russian) KBS @ 40#
Burpees
100 Double Unders
Time: 10:13