Had 2 doubles left at 20 mins so I finished them. Slowest mile run of life, it was probably my first ‘long’ distance run in well over a year. Thankfully my row and doubles went well today which is the only reason I came close to finishing.
Now I know why weightlifters hate cardio. I’ll take my oly shoes and a barbell over that business any day π Thanks for letting me crash your class Mario.
Doing sets of 25 DUs was a super awesome plan. Until I was only able to string together sets of 3 or 4. That being said, my goal was to run the mile unbroken (which I did) and get to 100 DUs (and I finished.) So yay!
Heather S
Yay is right! Well done HC.
Krissie
First WOD back in a year π
Deadlifts x2
Every 2 minutes, lift.
55 75 95 105 115
For time: 17:32
Row 1k
Run 1 mile
200 Double Unders
WOD:
– row 1k (3:35, thought this was a PR but 3 seconds off PR)
– run 1 mile (in the door at 12:30something)
– 400 singles (broken 100-60-40-60-40-100 with ~10s rest between sets)
16:41
Frankie
great time Ryan!
Frankie
wux1 + 200m straight arm row
group mob
Every 2 min:
Deadlift x 2
245-260-280-300-320
WOD
Scaled 200 DUβs to 400 singles
Time: 18:01
Amanda
My favorite part of today – your rope fell apart and you picked it up and finished your skips with no handle. π
Jen C
Mob + Wup x 1 + 200m straight arm row
Group Mob
Strength – Deadlift x 2 every 2 min, lift
90lb, 100, 105, 115, 120
WOD: RX
19:35
Ha ha Steph – I did it – 200 Doubles
Thank you so, so much Ryan for getting me a new rope when mine broke – hero of the day π Thank you!!
mob wux1 +200 straight arm row
group mob
deadlift x 2
135×2 185×2 4 set
WOD row run skip
row 1 K
run 1 mile (800m run 800 m row)
200 DU ( scale 400 single)
time 17:28
Heidi
Dead lifts x 2
95-105-115-125-135
(Back felt really good)
WOD Rx’d
Time: 21:42
At 20 minutes I had 162 DU’s. Those last 38 just wouldn’t come together.
Row felt great. Worked on the slow recovery after the pull, which really helped.
Run was slow. Needed to pick up the pace
Double unders really sucked today. Just couldn’t string them together
Overall, really liked this WOD. More DU practice required!
Amanda
deadlifts: 2x 140-155-165-175-185
wod rx’d 19:12
Krystal
WU + Mob
Deadlifts x2
Every 2 minutes, lift.
85-90-95-105-110
WOD; RX’d
19:30
Fun class! Thanks Amanda for the rowing tips! π
Annie
Mob/wu x1 & 200 m straight arm row
Group mob
Deadliftsx2 every 2 mins
60%-65%-70%-75%-80%
75#-85#-90#-95#-105#
WOD: Rowβ¦Runβ¦Skip more 20 min cap
Row 1k
Run 1 mile
Skip 200 dbles/scaled to 400 singles
19:18
I honestly did not think I would have enough time to finish. I run SLOW. Good thing I row and skip somewhat fast, made up a lot of time there!
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Please cancel my 6 am. Thanks.
Got it!
Sorry for late notice, pls cancel my 6am class!
Got it
Ahhh just woke up! Forgot to set my alarm! Not going to make 7, sorry
We missed you Emma! Anthony and I were all alone!
Every 2 min:
Deadlift x 2
230 – 250 – 270 – 290 – 310
WOD as RX’d
20:55 (had 115 DU at the 20 min cap)
I did the original “Row, Run, Skip” with singles (April 2012) and a time of 10:37, so I am calling it progress and taking a PR!
Thanks for the company Anthony!
Oops, was 165 DU at the cap.
Lab
WU and mobility. Then more mobility with Kevin. Thanks?
DU practice. Discovered that it’s my arms that float away that’s the problem. I was focused on the feet
Clean & jerks. Trying to get off my toes in the jerk dip. Helped when I lowered the weight. Always a good choice. Thanks for that Kevin.
Wall balls @14#
5 sets of 10 reps with 15 second reps between
1 mile run=7:28
Home tabata planks
Welcome back Krissie!!
2 DL every 2 mins
135 155 165 175 185
WOD – 20:06 womp womp
Had 2 doubles left at 20 mins so I finished them. Slowest mile run of life, it was probably my first ‘long’ distance run in well over a year. Thankfully my row and doubles went well today which is the only reason I came close to finishing.
Now I know why weightlifters hate cardio. I’ll take my oly shoes and a barbell over that business any day π Thanks for letting me crash your class Mario.
Anytime! Good work!
“Iβll take my oly shoes and a barbell over that business any day” Sooo with you on that π
WUx1
Every 2 min:
Deadlift x 2
190-205-220-235-255
WOD as RXβd
176 DUs at the 20 min Cap (not a great DU day, strung 20 or so together a couple of times but mostly 5s and 6s)
Every 2 min:
Deadlift x 2
155-175-195-205-225#
WOD
Scaled 200 DU’s to 400 singles
Time: 19:40
Thanks, Mario.
2 DL every 2 mins
135 140 150 160 170
WOD β 19:03
Doing sets of 25 DUs was a super awesome plan. Until I was only able to string together sets of 3 or 4. That being said, my goal was to run the mile unbroken (which I did) and get to 100 DUs (and I finished.) So yay!
Yay is right! Well done HC.
First WOD back in a year π
Deadlifts x2
Every 2 minutes, lift.
55 75 95 105 115
For time: 17:32
Row 1k
Run 1 mile
200 Double Unders
*20 min cap
Welcome back! Nice work!
Welcome back! Good job today!
Welcome back Krissie. Nice to see you bright (or dark, I guess) & early. Your run was really strong.
Mobility
warm up x1
Dead lifts x2 every 2 minutes: 70,75,80,85,90
WOD:
-1 km row
-1 mile run (unbroken) π
-200 double unders scaled to 400 singles
Time: 20:20 ( had 20 singles left at the 20 minute time cap!!! π
First nooner class for me, Great coaching Blake and thanks for letting me join the group even though i was a few minutes late!
Glad you made it! Great work on the WOD!
I missed you at a nooner?! Booo!!
Mob/wu x1 & 200 m straight arm row
Group mob
Deadliftsx2 every 2 mins
Wu @ 115
130/140/150/160/175
WOD: Row…Run…Skip more 20 min cap
Row 1k
Run 1 mile
Skip 200 dbles/400 singles
Time cap and only got 150 singles in.
– Mob
– WUx1
– 200m straight arm row
DLx2 (every 2 minutes)
170-185-200-215-230
WOD:
– row 1k (3:35, thought this was a PR but 3 seconds off PR)
– run 1 mile (in the door at 12:30something)
– 400 singles (broken 100-60-40-60-40-100 with ~10s rest between sets)
16:41
great time Ryan!
wux1 + 200m straight arm row
group mob
Every 2 min:
Deadlift x 2
245-260-280-300-320
WOD
Scaled 200 DUβs to 400 singles
Time: 18:01
My favorite part of today – your rope fell apart and you picked it up and finished your skips with no handle. π
Mob + Wup x 1 + 200m straight arm row
Group Mob
Strength – Deadlift x 2 every 2 min, lift
90lb, 100, 105, 115, 120
WOD: RX
19:35
Ha ha Steph – I did it – 200 Doubles
Thank you so, so much Ryan for getting me a new rope when mine broke – hero of the day π Thank you!!
mob wux1 +200 straight arm row
group mob
deadlift x 2
135×2 185×2 4 set
WOD row run skip
row 1 K
run 1 mile (800m run 800 m row)
200 DU ( scale 400 single)
time 17:28
Dead lifts x 2
95-105-115-125-135
(Back felt really good)
WOD Rx’d
Time: 21:42
At 20 minutes I had 162 DU’s. Those last 38 just wouldn’t come together.
Row felt great. Worked on the slow recovery after the pull, which really helped.
Run was slow. Needed to pick up the pace
Double unders really sucked today. Just couldn’t string them together
Overall, really liked this WOD. More DU practice required!
deadlifts: 2x 140-155-165-175-185
wod rx’d 19:12
WU + Mob
Deadlifts x2
Every 2 minutes, lift.
85-90-95-105-110
WOD; RX’d
19:30
Fun class! Thanks Amanda for the rowing tips! π
Mob/wu x1 & 200 m straight arm row
Group mob
Deadliftsx2 every 2 mins
60%-65%-70%-75%-80%
75#-85#-90#-95#-105#
WOD: Rowβ¦Runβ¦Skip more 20 min cap
Row 1k
Run 1 mile
Skip 200 dbles/scaled to 400 singles
19:18
I honestly did not think I would have enough time to finish. I run SLOW. Good thing I row and skip somewhat fast, made up a lot of time there!
What a great feeling to finish!
Thanks for the push Amanda!
Great job Annie!! Super fast skipping!!