Here’s the link to register for the 6 week Rowing Bad Ass Class which starts Dec.7 at 8pm. What a great lead-in to Row-uary!
The Pelvic Floor Session is still a go for Sunday from 3-4pm. Any ladies interested, please pay $25 to any trainer.
Bench Press
3 sets of 20
6 rounds
6 T2B
12 Wall Balls (20/14# @ 10โ)
24 Double Unders
Mobility
WU x 1
Group Mobility/WU
Bench Press (Thanks for sharing the bar Heidi!)
3 sets of 20
35-50-50(18 reps)-45(16 reps)
WOD:
6 rounds
6 T2B
12 Wall Balls (10# @ 10โ)
24 Double Unders
Time: 10:09 Sorry for all the swearing…I really hate wallballs in case that wasn’t obvious this morning.
Thanks for the help Shane. Great job everyone ๐
Love this picture. Two strong women!
I guess we should work on wall balls at your next private session ๐
Yeah…can’t believe I ranked them in my top 3…[insert more cursing] ๐
MOB + Group WU & MOB
Bench Press
3 sets of 20
105#
6 rounds
6 T2B – Knee Ups
12 Wall Balls (20/14# @ 10โ) – 14#
24 Double Unders – 48 Singles
TIME: 9:07
Great job Mark!
Fast time Mark!
Fun with Matt and Kevin this morning
WOD Rx 8:52
Post WOD ‘fun’
40-30-20
Bench press 35# – each set followed by:
20m bear crawl
20m crab walk
20m burpee broad jump
11:40
Cashout
EMOM 9
5 V-snaps
10 Russian twists 15#
max wave offs
WOD Rx’d and unbroken
5:35
Cashout
3 rounds
50 Bench Press (45#)
20m bear crawl
20m crab walk
20m burpee broad jump
9:49
Military setup test in 2 min
60
Bench Press
3 sets of 20
95
6 rounds
6 T2B – knee raises
12 Wall Balls (20# @ 10โ)
24 Double Unders – 48 singles
8:18
Thanks Kevin!
Great picture girls!
MOB + Group WU & MOB
Bench Press
3 sets of 20
15 warm up
35, 40, 40
6 rounds
6 Knee Ups
12 Wall Balls 8#, 10′ (lots of misses…)
48 Single Skips
10:54 (or :57, cant quite remember)
Two strong gals in that picture right there!! ๐
Thanks for the class Shane.
Bench presses 3 sets of 20
115,135,145
6 knee raises
12 wall balls 20#
48 singles for 6 rounds
11:37 (will redo this on my own sometime, broke my newly purchased skipping rope on round one took a lazy saunter to the spare skipping ropes, carefully inspected three ropes chose 1 that was relatively long … then went back to carry on my WOD ). With short skipping rope was able to complete the other 5.5 rounds Size isn’t everything๐ Take 2 minutes off due to lazy sauntering. I may have also took a water break Fun day. Best Tuesday in a while
Mob
WU x1
Group WU & MOB
Bench Press
3 Sets x20 Reps
WU @ 35#/40-45-50#
WOD
6 Rounds
6 Knee Raises
12 WB (8#)
48 Single Unders
Time: 9.09
WU x 1
Group Mobility/WU
Bench Press
3 sets of 20
45-60-85-105
WOD:
6 rounds
6 T2B
12 Wall Balls (16# @ 10โ)
48 single unders
time = 9:17
Group WU & MOB
Bench Press
3 sets of 20
45# WU
50# 65# 95#
6 rounds
6 T2B
12 Wall Balls (20/14# @ 10โ) โ 14#
24 Double Under – scaled 12 KBS 45#
Time: 12:36
Thanks Steph long time no see…
Bench Press
3 sets of 20
65#
6 rounds
6 T2B
12 wall balls (14#/10′)
24 Double Under
9:15 RX
mob wux1
group mob wu
bench press
3 set of 20 rep
75×20 had to stop
shoulder was hurting
6 round
6 T2B ( knee raise)
12 WALL BALL 14#
24 DU 48 single
9:56
Bench X 20
95-125-135
Wod with hanging knee raises and singles, 20# wall ball.
Time – 11:34
Thanks for the class Chantal!
Nice sharing the bar tonight Mario and Shane!
WOD rx’d: 13:26
Fun class, thanks Chantal!
And thanks for the push Shane and Mario ๐
Good push at the end tonight Mandy!
And Jeff. Thanks Jeff for the push and whoever else was there. Mario might not have been… my brain stopped working a couple rounds before that. Haha
WU x 1
Group Mobility/WU
Bench Press
3 sets of 20
35-45-50-55 (16)
WOD:
6 rounds
6 T2B- knee raises
12 Wall Balls (#10-10โ)
48 single unders
time = 11:32
Today was a weird class.
Good and bad.
Bench press x20
45-50-55-55
I didn’t notice that I picked the bench with the 45# bar until Matt told me towards my last set. I thought I had done 35-40-45# and wondered why it felt so heavy๐
The WOD from hell
6 rounds of fun
6 knee raises
12 wallballs
24 KBS @25#
Time: 17FREAKING MINUTES AND 2 SECONDS
OMG, what is that? I’ll tell you what it is. That’s me hating wallballs, that’s what it is. I couldn’t get the medball over the damn 10′ mark and kept no repping myself. It took forever. There was swearing involved.
Haha I thoroughly enjoyed this post.
And, I can relate to allll the wall ball hate. I have wall ball rage too.
Mobility and Wu
Bench press x 20
45/ 95/ 125/ 135
Great sharing the bar Mario and Jeff!!
Wod rx’d 7:45 rx
All unbroken but transitioned a little slower than I could have!!
Great class Chantal, and great work everybody!!
Bench x20
15-35-55-65
Wod – 6 rounds:
6 knee raises
12 wb @10#, 10′
24 DU
12:11
Bench Press x20
45-75-95-105#
WOD @ 14# = 8:36
*twice tripped on DUs, everything else unbroken
Bench Press
3 sets of 20
15-25-35-40lb
6 rounds
6 T2B
12 Wall Balls (10lb @ 10โ)
48 singles
9:08
Bench Press x 20
50-50-50
Those were heavy by rep 15
WOD – Rx’d:
6 Rounds
6 T2B
12 Wallballs: 14# @ 10′ (first couple of rounds unbroken, then went to 8 & 4)
24 DU’s
Time = 13:32
I expected the wall balls to be the worst, but I really think it was was DU’s. Totally gassed me!
WUx1
Bench Press
3 sets of 20
85#
6 rounds as Rx’d
6 T2B
12 Wall Balls
24 Double Unders
TIME: 10:57
MOB + WU
Bench Press 3 x 20 reps
WU @ 45#
25% = 65#
35% = 75#
45% = 85#
WOD with T2B, 12# Wallballs & SU with time of 12:54