Rig DayBy Kevin Wood / July 16, 2020 July 16, 2020 Front Squats x8 12 min AMRAP in 15 min Row 250m 15 Wall Balls (20/14# @ 10/9’) 10 T2B Ryanne
Cheryl July 16, 2020 at 7:44 am My final key class! 😊 Front Squats x8 35-55-65-70# AMRAP in 15 min (Orange) Row 200m 15 Wall Balls (8# @ 9’) 10 Hanging knee raises = 5 rounds even Warmup: 800m run Cashout: 800m run Thank you Shane!
Christie Neate July 16, 2020 at 9:32 am Front Squat x 8 85-95-105-105# Purple / Orange WOD AMRAP in 15 min Row 200m 15 Wall Balls (14# @ 9’) 10 Hanging Knee Raises
Gabriel July 16, 2020 at 9:53 am Front Squats x8 115-135-155-175 BROWN AMRAP in 15 min Row 250m 15 Wall Balls (20/# @ 10/) – unbroken 10 T2B – unbroken till 5th round. 6 rounds + 82 meter row Thanks Shane!
Ryanne July 16, 2020 at 11:50 am Front Squats x8 65,75,85,95# AMRAP in 15 min Row 250m 15 Wall Balls (20/14# @ 10/9’) 8 T2B 5 rounds plus 175 m row
Mario Arseneau July 16, 2020 at 1:26 pm Front Squat 3×[email protected]# AMRAP 15 mins (Brown) 250m Row 15 Wallballs 20#/10ft, Unbroken 10 T2B = 3 Rounds + 7 T2B
Blake July 16, 2020 at 2:22 pm Front Squats x8 to 195# WOD (Brown) AMRAP in 15 min — Row 250m — 15 Wall Balls @ 20# — 10 T2B 5 Rounds even
BJ Killam July 16, 2020 at 3:02 pm Sumo Deadlift 3 sets of 10 with excellent form 95-105-115# Tried to focus on shoulders down and back.10 rounds for time 5 Down-ups 10 Russian Twists (2-count) 15 Flutterkicks (2-count) Russian Twists 15# Time: 7:41 Previous scores: 9:36 March 26 8:46 May 23
Amy Hogan July 16, 2020 at 4:49 pm Front Squats x8 55-85-95-105 AMRAP in 15 min Row 250m 15 Wall Balls (14# @ 9’) unbroken 8 T2B 4 rounds plus 90 m row
Stephdh120 July 16, 2020 at 5:26 pm Fr Squats x8 55-65-75-85# Amrap 15mins Blue/ Orange Row 250m 15 WB 10 HKR Total- 4rds & 250m row
Dan Phillips July 16, 2020 at 6:59 pm 5 rounds at brown. I even followed the ‘unbroken’ rule for the WBs. Good race with Dan D. You can usually tell by the wod who”ll win but not today.
Daniel L Davey July 16, 2020 at 7:36 pm 250 m row 15 wb unbroken 10 t2b 5 rounds even. Well said Dan. Thanks Roxanne
Frankie July 16, 2020 at 8:44 pm Front Squats x8 115-135-155 BROWN AMRAP in 15 min Row 250m 15 Wall Balls (20/# @ 10/) – unbroken 10 T2B 4 rounds + 150 meter row
John July 16, 2020 at 9:10 pm Front Squats x8 65-80-100-135-155 WOD Blue AMRAP in 15 min Row 250m 15 Wall Balls @ 20# 8 T2B 4 Rounds + Row and 13 WB
Joe July 16, 2020 at 10:32 pm Home WOD 20-18-16-14-12-10-8-6-4-2 Jumping lunges 2 count Sit ups 10 hr pushups at the end of each set 15:18
Laura July 17, 2020 at 7:42 am Front Squats x8 55-85-95 AMRAP in 15 min Row 250m 15 Wall Balls (14# @ 9’) unbroken 8 T2B 4 rounds plus 2 T2B Can do better next time, no energy for this today. Thanks Roxanne
Kristen July 17, 2020 at 8:20 am Front Squats x8 45-60-70 and one set of 90x 3 to level up to Orange! AMRAP 15 mins 250m row 15 WB 14# 10 hanging knee raises 4 rounds even
Stacey Simpson July 17, 2020 at 8:46 am Front Squats x8 65# – 75# – 75# AMRAP in 15 min – Orange Row 200m 15 Wall Balls (10# @ 9’) 10 Hanging Knee Raises – made sure to get every rep as high as possible Score: 4 rounds + 6 wall balls
Andre L July 17, 2020 at 11:13 am Front Squats x8 95 – 145 – 155 AMRAP in 15 min (BROWN) Row 250m 15 Wall Balls (20# @ 10’) Unbroken 10 T2B 5 rounds + 2 Wall Balls. Those unbroken wall balls just spiked my heart rate, but a great workout.
Samantha Both July 21, 2020 at 9:57 am Front squats — 85/105/115/125 AMRAP @ Brown — 5 rounds + 198m row
Nick Simpson July 30, 2020 at 9:48 am Front Squats x8 95 – 125 – 175# AMRAP in 15 min (Orange/Blue) Row 200m 15 Wall Balls (20# @ 10’) 10 Hanging Knee Raises 4 rounds + 4 Wallballs
My final key class! 😊
Front Squats x8
35-55-65-70#
AMRAP in 15 min (Orange)
Row 200m
15 Wall Balls (8# @ 9’)
10 Hanging knee raises
= 5 rounds even
Warmup: 800m run
Cashout: 800m run
Thank you Shane!
Congrats on your key!
Front Squat x 8
85-95-105-105#
Purple / Orange WOD
AMRAP in 15 min
Row 200m
15 Wall Balls (14# @ 9’)
10 Hanging Knee Raises
5 Rounds even, good push at the end!
Thanks Kevin!
Front Squats x8
115-135-155-175
BROWN
AMRAP in 15 min
Row 250m
15 Wall Balls (20/# @ 10/) – unbroken
10 T2B – unbroken till 5th round.
6 rounds + 82 meter row
Thanks Shane!
Front Squats x8
65,75,85,95#
AMRAP in 15 min
Row 250m
15 Wall Balls (20/14# @ 10/9’)
8 T2B
5 rounds plus 175 m row
Front Squat 3×[email protected]#
AMRAP 15 mins (Brown)
250m Row
15 Wallballs 20#/10ft, Unbroken
10 T2B
= 3 Rounds + 7 T2B
Congratulations on your Level!
Great pic of Ryanne!
Front Squats x8 to 195#
WOD (Brown)
AMRAP in 15 min
— Row 250m
— 15 Wall Balls @ 20#
— 10 T2B
5 Rounds even
Sumo Deadlift
3 sets of 10 with excellent form
95-105-115#
Tried to focus on shoulders down and back.10 rounds for time
5 Down-ups
10 Russian Twists (2-count)
15 Flutterkicks (2-count)
Russian Twists 15#
Time: 7:41
Previous scores:
9:36 March 26
8:46 May 23
Nice!
Front Squats x8
55-85-95-105
AMRAP in 15 min
Row 250m
15 Wall Balls (14# @ 9’) unbroken
8 T2B
4 rounds plus 90 m row
Fr Squats x8
55-65-75-85#
Amrap 15mins Blue/ Orange
Row 250m
15 WB
10 HKR
Total- 4rds & 250m row
5 rounds at brown. I even followed the ‘unbroken’ rule for the WBs.
Good race with Dan D. You can usually tell by the wod who”ll win but not today.
250 m row
15 wb unbroken
10 t2b
5 rounds even.
Well said Dan.
Thanks Roxanne
Front Squats x8
115-135-155
BROWN
AMRAP in 15 min
Row 250m
15 Wall Balls (20/# @ 10/) – unbroken
10 T2B
4 rounds + 150 meter row
Front Squats x8
65-80-100-135-155
WOD Blue
AMRAP in 15 min
Row 250m
15 Wall Balls @ 20#
8 T2B
4 Rounds + Row and 13 WB
Home WOD
20-18-16-14-12-10-8-6-4-2
Jumping lunges 2 count
Sit ups
10 hr pushups at the end of each set
15:18
Front Squats x8
55-85-95
AMRAP in 15 min
Row 250m
15 Wall Balls (14# @ 9’) unbroken
8 T2B
4 rounds plus 2 T2B
Can do better next time, no energy for this today.
Thanks Roxanne
Front Squats x8
45-60-70 and one set of 90x 3 to level up to Orange!
AMRAP 15 mins
250m row
15 WB 14#
10 hanging knee raises
4 rounds even
Front Squats x8
65# – 75# – 75#
AMRAP in 15 min – Orange
Row 200m
15 Wall Balls (10# @ 9’)
10 Hanging Knee Raises – made sure to get every rep as high as possible
Score: 4 rounds + 6 wall balls
Front Squats x8
95 – 145 – 155
AMRAP in 15 min (BROWN)
Row 250m
15 Wall Balls (20# @ 10’) Unbroken
10 T2B
5 rounds + 2 Wall Balls.
Those unbroken wall balls just spiked my heart rate, but a great workout.
Front squats — 85/105/115/125
AMRAP @ Brown — 5 rounds + 198m row
Front Squats x8
95 – 125 – 175#
AMRAP in 15 min (Orange/Blue)
Row 200m
15 Wall Balls (20# @ 10’)
10 Hanging Knee Raises
4 rounds + 4 Wallballs